I’m sure you have heard the term macronutrients before. But what exactly are these nutrients and why are they so important? Well you all know that our bodies require the consumption of foods to help maintain energy levels as well as the many different functions the body performs. The nutrients of these foods that we consume the most of on a daily basis is our macronutrients. These nutrients consist of your carbohydrates, lipids, proteins, and water.
In terms of providing energy to the body, carbohydrates reign king. As it is the body’s main fuel source for energy. And is digested the fastest compared to the other macronutrients. I know there is a lot of misconception about carbohydrates, especially when it comes to weight loss. But just know that carbohydrates are not the enemy. They are vital to your health and performance. Try to lower your intake of simple refined sugars, and increase your fiber intake, eat more complex carbohydrates and whole grains. Foods like quinoa, oats, buckwheat, and sweet potatoes.
Lipids, more commonly known as fats are also used by the body for energy. I talked about fats in another one of my blogs which I definitely recommend you check out if you have not already. To summarize, your goal should be to lower your intake of saturated fatty acids and cholesterol while focusing on essential fatty acids. Avocados, fish, many different types of nuts, olives as well as olive oil, and yogurt are all good sources of fat in the diet.
Proteins are a very important macronutrient to your body. Even though proteins can serve as an energy source, the body tries to preserve them for the use of growth, maintenance, and repair of cells, including muscle cells which is important for recovery after a workout. That’s why it is imperative that you consume enough protein on a daily basis to help your muscles grow and recover. Just like with healthy fats, the more you consume lean meats for protein the better off you will be. Try to consume more lean meats like, fish, egg whites, skim milk products, chicken, and turkey.
Understand this is just a brief summary of the macronutrients to help bring some light to the nutrition aspect of health and fitness. I encourage you to do your own research and help educate yourself on these nutrients to better understand the functions they have on your body and the importance of getting the right amounts of each and from healthy sources of food. For if you really want to get results in terms of body composition or weight, you must focus on the types of foods you consume and the amounts, especially in regards to your energy balance.
2020 has been whack, am I right? With the strange times it is quite possible you may have picked up some habits that are working against your goals or making you feel less than your best. The fall months always remind me of a time to refresh. People are headed back into their routine after the summer. School is back in session and a new normal is being discovered. This year will look different for everyone and figuring out a new normal again and again is likely.
Let's just focus on the food though. Let's start there and see what else falls into place when we gain control back. You'll be amazed at how your energy shifts and how that affects other aspects of your life.
This challenge is not biggest loser results. This challenge is about learning how to eat in a way that is sustainable for weight loss and beyond. This is teaching us that it is okay to have a "free" meal and more importantly how to recover from that free meal. If you follow the plan you will likely drop some unwanted pounds, but do not come into this challenge thinking you are going to drop 20 pounds in 4 weeks. It didn't pack on overnight and it is going to take time and consistency. We consider 1-2 pounds a week sustainable weight loss. If you lost 1-2 pounds per week between September 21, 2020 (when the challenge starts) and the end of 2020 you would be down 16-32 pounds!
Accountability goes a long way. Consistency goes a long way. Coaching goes a long way. You do not have to do this alone! This challenge is for you! You are welcome to tag along to some accountability partners if that helps you stay on track. We will have an active Facebook group and I will send out a weekly video via email weekly to the challengers to help you stay connected even if you are not on Facebook. We will also print a color manual for you in a bounded book so you can read it and get planning as soon as you sign up!
Here are the details
Weigh in September 14 - September 18
Zoom kick off Thursday, September 17, 2020 at 6:30 pm
Start date Monday, September 21, 2020
Last Day Friday, October 16, 2020
If you are ready for change then sign up right here
We are going to make a few changes to our upcoming recovery week. It was scheduled for Monday, September 7-11, but we need to bump the recovery week several weeks forward.
We understand and notice that your body still needs a rest, so we are going to close for a long Labor Day weekend. Training will look like this the first week of September...
Monday, August 31st: Full training schedule
Tuesday, September 1st: Full training schedule
Wednesday, September 2nd: Full training schedule
Thursday, September 3rd: Full training schedule
Friday, September 4th: CLOSED
Monday, September 7th Labor Day: CLOSED
Tuesday, September 8th: Open as normal
New "original" class times to begin Monday, September 14th! Those times can be found here
We will take a full week of recovery at the end of October (official date TBD). We are working through our next COVID training advancement and those logistics require us to close to prepare so we want to plan accordingly while still giving your body what it needs.
Thank you for understanding and your patience. This new plan we are working toward is going to blow your mind and we will make that announcement as soon as pertinent information is confirmed!
Today we received two really heartfelt reviews that made me really stop and reflect over the last 8 years I have been with Get Fit NH. A lot has changed over the last 8 years for me personally and professionally, I almost can't remember life without this piece of my heart.
These are the two check in reviews that I saw today back to back that just made my heart melt. After you read those, scroll down to read my take on this....
Wow, right? I'm not crying, you are! So here is a little back story and heartfelt message from me...
8 years ago i had just come home from serving 4 years in the Marine Corps. I got home from Afghanistan in February 2012, moved back to NH in May 2012 and walked into Get Fit NH for my first time in October 2012. I knew that I wanted to be a coach, but I had no idea how I was going to use that talent. I was very lost when I got back as I was transitioning back into "civilian" life. I was more awkward than I can be now 🙂 It took a little time to figure out how to come down from 10 moves in 4 years. It was no coincidence that I stumbled across Get Fit NH. It was truly meant to be. I sent an email to (previous owner) Dean Carlson and basically just asked if he was hiring, he wasn't, but he entertained my curiosity anyways because he too was a veteran. I worked 8 hours a week at Get Fit NH after I met him. I coached with 4:15 and 5:30 class. After a few months I started working the morning shifts and the evening shifts and eventually we figured out a way to make this a full time opportunity.Truly a blessing. I think I was here 2 years before he started grooming me to eventually buy the business. In February 2018 when he came to me ready to sell I had a 1 and 2 year old at home so my reaction was WHAT!?! .....ok. And here we are today, 2 years later trying to survive the economic disaster!
But you know what?
Knowing what I know today I still wouldn't change a thing. The Get Fit NH community is so strong and so powerful and so real that I can feel that we are going to be okay, because it is a lot more than a gym membership and a lot more than a coaching facility and a lot more than a health journey. It is a family. I speak from deep down in my guts when I say that the Get Fit NH community is 100% the reason I was able to transition into a normal and healthy "civilian" lifestyle and I am beyond thankful for that and for every single one of you!
We anticipate minor changes over the next year as we glide through operating under the pandemic. We have a lot of plans in place to keep you safe come snowfall when outdoor training is no longer an option. That announcement to come in the upcoming weeks...
In the meantime, let's focus on the next set of changes that will take effect Monday, September 14, 2020. This is when many of you will begin your next set of changes anyways as school begins. Classes will be 50 minutes long rather 45 minutes which will allow finishers and more stretching. This will still allow us ample time to clean between classes and meet state guidelines. We will be fully staffed at this time which will allow us more opportunity to serve.
Here is what you can expect for class times:
5 -5:50 am: indoor, outdoor, livestream Zoom, Recorded and sent out
6:10- 7 am: Indoor, outdoor, livestream Zoom
7:20 8:10am: indoor, outdoor, livestream Zoom
8:30-9:20: Indoor, outdoor, livestream Zoom
11-11:50am: Indoor, livestream Zoom
4:15-5:05pm: indoor, outdoor, livestream Zoom
5:30-6:20pm: indoor, outdoor, livestream Zoom
6:45-7:35pm: Indoor, livestream Zoom
For now you will still need to sign up for classes on Mindbody. That necessity will be relieved in our next set of changes.
As always, thank you for rolling with the chaos of 2020,
Announcement! New full time coach has been hired!
Please welcome Ashley Fosher to the Get Fit NH family! We are thrilled beyond words to add Ashley to our coaching team. She is educated, professional, kind and experienced...what more can you ask for?
Ashley has been volunteering all summer with us in the outdoor early morning classes and we are ecstatic that we are finally in a place where we can confidently add her to the team full time. She has a story of her own and I’m excited to share her brief bio with you.
“My name is Ashley Fosher. I was a 3-sport athlete from 1st grade up until college playing soccer, basketball and softball. I went on to graduate with an Associate’s degree in Exercise Science and obtained my Personal Training Certification. During that time, I had lost control of my health and gained a substantial amount of weight. I started my fitness journey back in 2017 and have lost over 100 lbs through nutrition and strength training. Throughout this transformation I have learned how to maintain a healthy lifestyle and have become extremely passionate about helping others with their fitness goals. I look forward to not only expanding my knowledge by obtaining more certifications, but also look forward to inspiring many people to take their first step in changing their lives. “
She gets it Ashley will start coaching with us full time on Monday, September 14, 2020 and she will be the first coach ever to take on a class as lead on their first day! If you’re training in the early hours outside you’ll catch her before then getting her nerves out on most Thursdays and Fridays