Hidden in every training time is a Get Fit NH peep that has a special way with words. I’ve chosen to hide this person’s identity because my goal is to have you be inspired by what they say, not necessarily by the person (although they are pretty awesome too!).

What does "balance" mean to you in training and in nutrition?

I think balance is a mix of adherence and flexibility. When I think about the times when I've been most success in meeting my goals, I strictly adhere to my habits (of all sorts), but also use a range of good options so that I can react to whatever life throws my way. An unexpected late afternoon meeting with a student? No problem. My husband who has an extra-busy day at work? No problem. I can go to the 6pm vs. the 4pm training at Get Fit NH. Whatever meal I've planned suddenly sounds completely yucky? No worries, I know that I have a plan B, and can move on to something that sounds better--but still works nutritionally--for dinner than night.

The trick for me is not embracing the flexibility part too much! If I stay totally focused and don’t allow any flexibility I tend to fall and fall hard. Staying flexible within a positive range of choices is key.

I tend to fall down a slippery slope when I've leaned too far off to one side...so I stay ‘more or less’ on a middle-ground as much as possible.

Tell us ONE small way in which you will try to achieve "balance" in your life, today.

Well, today is a good example of working to achieve balance in my life today (with the help of flexible training). I was supposed to train yesterday, but as I looked at my week I realized that it wasn't going to work. Instead of not getting a second gym time in, and becoming "unbalanced", I found a way to train today (thank you!). Even though it's not an ideal situation, it is going to work.

Balance today = morning training, parenting throughout the day, finishing up my work for the week when the kids are in bed.

Balance today = not necessarily getting to do the things I need to do when I'd prefer to do them, but doing them anyway.

Adherence with flexibility creates balance.

This anonymous Get Fit NH-goer could be the person who trains right next to you. They might be able to help you on the gym floor with encouragement but they might be able to give you a little piece of encouragement to take with you as you go. You won’t know until you ask. Find out more about who trains next to you each day. Find out what they do to help them Make It Happen.

Don’t forget the take home truth: adherence with flexibility creates balance.

Keep making it happen,
Coach Nancy

If the thought of entering into "Sweet Season" (you know, Halloween through New Years) both excites you and makes you dread the 10 pounds you are going to pack on, this is for you.

We are thrilled to be teaming up with Dan Defigio, bestselling author of "Beating Sugar Addiction for Dummies" to bring you a brand new 28-Day program called "Sugar Free Me".

More details coming soon, I just wanted to put it on your radar for a program start date of October 2nd, with registration opening up on September 11.

 And here's a freebie for you. Sugar comes in many forms and has many names. It's hard to cut back on sugar if you are not aware of it's many disguises. 

Check this list out. It's not even ALL of them!

Agave nectar

Agave syrup

Barley malt

Beet sugar

Brown rice solids

Brown sugar

Buttered syrup

Cane juice

Cane juice crystals

Cane sugar

Carob syrup

Confectioners’ sugar

Corn sugar

Corn sweetener

Corn syrup

Corn syrup solids

Crystalized fructose

Date sugar

Dextran

Dextrose

Diastase

Diastatic malt

Evaporated cane juice

Fructose

Fruit juice

Fruit juice concentrate

Glucose

Glucose solids

Golden sugar

Golden syrup

Grape juice concentrate

Grape sugar

High fructose corn syrup

Honey

Invert sugar

Lactose

Malt

Maltodextrin

Maltose

Maple syrup

Molasses

Raw sugar

Refiners’ syrup

Sorghum syrup

Sucanat

Sucrose

Turbinado sugar

Give high fives more often!

Here’s your challenge this week: Give out 21 high fives this week. That is 3 high fives a day. Real ones - actually slap hands with a friend, colleague, spouse, kid or fellow Get Fitter.

I think high fives are underestimated. When someone does something GREAT, they deserve that encouragement. When someone shows they are PROUD, they deserve excitement from you too. When someone is struggling, but pushes through they deserve recognition and enthusiasm.

I was reminded of how far a high five goes after observing the sled push for our August movement challenge. The energy in the room was unreal. Every single person in line was clapping, cheering and encouraging whoever was pushing the sled. When this kind of encouragement takes place it gives me goose bumps. It makes me so happy to see so many amazing people on the same mission and encouraging others. After the sled push, the one pushing the sled received well deserved high fives from those around. I took a minute to observe the change on their face when high fives were received and it was a truly proud and accomplished look. Like they were part of a big giant supportive family and they were proud to be here. I just happen to know that one of these people needed those high fives that day and it made a huge difference in their day and their attendance the rest of that week.

You may think it is silly, but your high five could go much farther than you even know. That is why I want to challenge you to celebrate success and encourage those around you. Everyone needs a high five sometimes.

Coach Meagan

Can you teach mindset? What makes some athletes perform better when the lights are the brightest while others crumble?

The mental battle is just as important, if not more important, as the physical one when it comes to athletics.

Learn how you can teach your youth athlete how to perform mentally when in competition.

Learn how you can keep your athlete competitive year round to build the confidence they need to perform in the biggest situations.

All this and more will be discussed at our Parent Education Seminar presented by Get Fit NH’s Athlete Academy.

Location: Get Fit NH Concord, 287 S. Main St, Concord, NH 03301
Date: Wednesday, September 20th
Time: Training session 6-7:15PM, Parent Education Seminar 7:30-8:30PM

If you have any questions, please contract Coach Adam by email at adam@getfitnh.com or by phone at 603-340-7281.

-Coach Adam

Our very own Suzanne! She is shining bright today in the spotlight and it is well deserved! One of the greatest perks to being a coach is watching people build confidence and step out of their comfort zone. Suzanne does this every single day. I remember when she first started and how nervous she was about getting hurt. She truly believed she could not be trained because of some challenges and pains she faces on a daily basis. She has proved to us and more importantly herself that she is capable of SO much more than she thought!

On top of a great story, Suzanne also has one of the most positive and upbeat personalities in the gym. Her presence is known! She is hardly ever NOT there, but when she is away, it is noticed! Her enthusiasm and hard work is truly a blessing and we are lucky to have her. This is what she has to say...

"I chose GFNH, because before I joined they evaluated my physical abilities through the Functional Movement Screen and then modified certain exercises so I could do them without hurting myself. This individual attention is not something you get at a typical gym and really sold me on training with GFNH.

Thank you for taking the time to write such a wonderful testimonial. I am so proud of you and far you have come! Keep up the hard work and THANK YOU for your commitment.

Coach Meagan

First things first - this is all information, I'm not going to bash golf or tell you shouldn’t do it. Not only will these tips keep you from getting injured or aggravating something to the point of injury, it will improve your game as well, trust me. The three most often places we see pain when it comes to golf are: the lower back, the knees, and the elbows, all of which are often a result of lack of mobility somewhere or that you are coming into it cold. Each problem area has a tip associated with it to both improve your game and keep you safe.

#1. The lower back

Possible issue: Most often this is a result of a lack of mobility in one of two places, either the thoracic spine or the hips. If your thoracic spine (the upper back portion of the spine) is unable to rotate as far as it should, that rotation when you drive the ball has to come from somewhere. Most often that comes from the lower back. The thoracic spine (upper back), by design, is meant to rotate 5 to 6 times further than the lumbar spine (lower back). When you make the lower back rotate father than it is supposed to, pain is almost certain. The other possible issue spot is the hips. If the hips are tight and can't rotate to transfer the power on the swing, that rotation has to come from somewhere else, most often the lower back.

Tip #1: Doing both thoracic spine warm-ups and hip warm-ups will not only greatly reduce your risk of injury, but also create more power in your swing because you will be able to rotate further and drive your hips through better. Examples of exercises you can do are 10 reps of open book on each side and 5 groiners on each side. Even some foam rolling through the glutes and hip flexors have be very helpful.

#2. The knees

Possible issue: Just like with the example of the lower back, when one place is supposed to move and it can’t, that movement has to be made up somewhere. If you try to rotate to follow through on your swing and your hips are tight, that rotation has to be made up somewhere. The other place it will be made up is at the knees. The hip joint is designed to move in pretty much any direction. The knee is not. The knee is designed to move forward and backward, and that’s pretty much it. Think about it like joints in your fingers - your fingers can bend and extend but what would happen if someone grabbed the tip of your finger and twisted it? Not good.

Tip #2: Hip warmups such as groiners, triangle mobility, and even foam rolling through the glutes and hip flexors will help you gain mobility in your hips and avoid knee issues. Not only will doing these exercises help your knees, but it'll also help increase the power of your swing since the hips are the most important part of driving the ball.

#3. The elbows

Possible issue: This issue is less common and often comes more from a lack of strength in the joint than a lack of mobility. Golf swings involve major transfers of energy and if you aren’t careful, the whip of that transfer through the elbow can cause some issues. Think about what would happen if someone grabbed your hand and quickly jerked it side to side…not too great on the elbow. That’s what happens on every golf swing. If you aren’t taking the preparations to strengthen and protect the connective tissue that holds that joint together it could take a toll on your elbows.

Tip #3: Work on grip strength. Holding heavy kettle bells or hanging from the bar are both great ways to do this.

-Coach Adam

Wait, is that real?

I mean vegetables are healthy, right?

Well yes they are, but that doesn't mean everything a plant-based eater eats IS. Nobody would argue that the Vegan food in the picture to the right is. (well maybe, someone, but not many)

Peruse the vegetarian section of your grocery store, and you will find just as much sugar laden, preservative heavy, highly processed food as anywhere else.

Just because you are eating less (or no) animal based products doesn't mean you are automatically eating healthier.

Take a look at the label of that veggie burger, or meat-free breakfast sandwich, or egg-free dairy free dessert. Not pretty.

Now that is less of a criticism of those products, as poor as they are, but really of human nature. We are really good at ignoring what we don't want to see. 

I bought some vegetarian/vegan cookbooks with some really great recipes, and for the most part I really like them. BUT there seems to be absolutely no filter in the plant-based world when it comes to sugar. Just because you are using Maple Syrup, or Honey, or Brown Rice Syrup doesn't mean you have carte blanche to use as much as you want. Your body is still going to have a blood sugar response. In fact as a borderline type 2 diabetic who is has increased his carbohydrate load, I have to be MORE sensitive to the sugar response. My rule is to automatically cut sweeteners in recipes by half. At this point I can't even tell.

This also isn't a criticism of plant-based eating, per se. I have always maintained that a plant-based eater who is really doing it "right" is one of the most dedicated, conscious eaters out there. I am 4 1/2 weeks into my plant-based eating experiment, and I have spent more time in the kitchen in that time than the previous 4 or 5 months combined. 

The goods news is I really am enjoying eating this way. My body fat is down a little, my strength is still there (Set a PR in the bench press yesterday) and I am eating foods that I had largely removed from my nutrition plan, such as beans and some whole grains. As well as avoiding all meat and dairy, I have not yet eaten any Tofu (not a favorite) or rice. My goal, as always, is to eat the most nutrient-dense food I can. In other words, for every bite, I want to pack in all the nutritional goodness I can! 

As always, love to see some discussion below!

See you soon.

Coach Dean​

That question might be something that parents don't ask themselves when thinking about their child's athletic goals.

While children are indeed often more resilient to over-training than adults, it can still happen in developing athletes. This can greatly hinder their performance.

Learn more about how to best approach building the complete athlete at our Parent Education Seminar presented by Get Fit NH's Athlete Academy!

Location: Get Fit NH Concord, 287 S Main St, Concord, NH 03301
Date: Wednesday, September 20th
Time: Training session 6-7:15pm, Parent Education Seminar 7:30-8:30pm

If you have any questions, please contact Coach Adam by email at adam@getfitnh.com or by phone at 603-340-7281.

-Coach Adam