This is the one many of you have been waiting for - high potency Omega-3 supplementation in Capsule form. 

SFH Super-Omega 3 Fish Oil Capsules

120 Capsules (30 servings)

Same high potency Omega-3 supplement, now in capsule form!

If you aren't a big fan of taking supplements in liquid form, this is for you. SFH has taken all the benefits of their Super Omega-3 liquid supplement and put it in capsule form. I dare you to compare to the fish oil capsules you are taking now.

4 capsules provides over 3000mg of EPA + DHA, the "good stuff" in omega-3 supplements.

Soy free, gluten free, sugar free, and as always third party tested for safety.

Caution: Do not take if you are using blood thinners such as Coumadin without consulting your physician. This product is harvested from the sea and may contain small amounts of shellfish. If you are allergic to shellfish, you should avoid this product.

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In the discovery phase of my plant-based eating experiment, one of the things I was most curious about (and still am) is protein. 

I was especially curious about looking into some of the more commonly cited sources of plant-based protein.  Ever heard "Quinoa is a great source of plant protein"? I've heard that a bunch of times, but never really dug in deep on it. 

Until now.

Below is a chart I made that outlines how much protein is in a variety of plant-based foods. I tend to view the quality not only by the amino acid profile, but also on the protein to carbohydrate ratio. In other words, how many carbs am I am eating in relation to how much protein I am getting? For me, like for many, it matters in terms of blood sugar control and a tendency to gain fat when I eat more carbs.

Do any of these surprise you like they surprised me? I'd love to hear your thoughts in the comment section below.

P.S. You can also download your own .pdf copy by clicking here.

There is a reason that often I am so acute at picking it up when someone is all up in their own head, when they put themselves down, when they think they aren’t good enough, not strong enough… just overall disappointed and negative towards themselves. That, ladies and gentleman, is because I am the biggest head case you will ever meet. I constantly have those thoughts and it can cause major damage, which is why I can see it in others. I say that to tell you this story about how that ruined something I may never see again in my lifetime.

For all of you that watched the Super Bowl this past year, let me tell you how it went down on my end. Patriots trail 28-3 and the only reason I haven’t thrown the remote at the TV is because I am at a friend’s house and it’s not my TV. Next play is a long pass down the sidelines completed to Julio Jones. That’s it, I’m done, so angry, so upset that I get up, leave and go home to go to bed. I’m woken up by a call saying they are coming back and I should turn on the game. I refuse because:

#1. I don’t believe that they will come back
#2. I think that because I’m not watching it is part of the reason they are coming back, like I am not allowed to see it if they do well (convinced I’m a head case yet?)
#3. I’m stubborn, I made the decision to leave and not watch so I wasn’t getting up

How’d that turn out for me? Just missed maybe the greatest Super Bowl ever. Putting yourself in that headspace has real consequences. You never know what amazing thing you may miss out on. It could be a vacation you didn’t go on, a friend you didn’t make the time to see when they were in town, or some junk you ate because you were so mad at yourself you figured why bother?

Don’t let it come to that. At the time, you may think you aren’t missing out on something. However, once you miss it, you can’t go back. I can never really see that game, never feel the emotion, the excitement. I can watch the replay but I will never be able to feel the connection the way all of you who watched the game did. I know to some of you it’s just football, but it could have just as easily been any number of other things I missed out on. Don’t let it happen to you.

-Coach Adam

Join us as Athlete Academy presents a parent seminar to help their children improve their athletic abilities on Wednesday, September 20th, from 7:30 to 8:30pm.

During this hour, we will be looking at strategies to increase your child's performance.

We will address common misconceptions that may actually be hindering your athlete's ability.

That's not all! Our Athlete Academy program will also be on display before the start of the seminar, from 6:00 to 7:15pm, so you can see for yourself how we roll many of these factors into our program.

That's still not all! This training session will be open to allow your kids to try out the program for themselves prior to the seminar.

So join us at Get Fit NH and find out how to help your son or daughter reach their full athletic potential!

Location: Get Fit NH Concord, 287 S. Main St, Concord, NH 03301
Date: Wednesday, September 20
Time: Training Session 6:00-7:15pm, Parent Seminar 7:30-8:30pm

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

This post originally appeared on the Get Fit NH Family Facebook page. 

So apparently I have caused a bit of a hullabaloo with my experiment into Plant-Based eating. If it gets all of us thinking, then that is an awesome thing!

For those of who know me well, this adventure probably seems WAY out of character for an avowed meat eater. But it's really not that strange. I have been on a decade and a half vision quest for better health and fitness AND to do what it takes to help others on their quest. During that time I have experimented with all sorts of different ways of eating.

That being said, I have been an avowed skeptic of plant-based eating for a number of reasons. Chief among them was the fact that most people I talked to ate as much junk food as the rest of the population. Highly processed fake burgers, carbohydrates and sugar out the wazoo, and little regard for adequate protein.

But more and more I am getting questions about plant-based, and since I have no experience ever eating that way, I could not relate to the struggles. So I am setting out to change that. I have my blood work done every three months, the last time on Friday August 4th. So this will be a three month experiment into primarily plant-based eating. At the end I will have my blood tested again and evaluate the results.

Briefly here are the "rules" I have set for myself:

No animal based protein save 2 eggs a day. No dairy, no meat, no fish. Stay on exactly the same eating pattern and calorie level as I was on my previous plan, and adjust according to what happens to my body comp as measured by the Fit3D.

My body comp goals are the same. Increase lean mass and stay around 10% bodyfat. Eat no highly processed foods, limit sugar, etc. Get a minimum of 100 grams of protein per day. I am allowing myself 1 plant-based protein supplement a day, as my routine has been to have 1 whey protein shake a day.

This is not meant to be any kind of "statement". While I respect those who eat plant-based for ethical and environmental reasons, that is not my purpose.

What I want to find out is this:

What will be the measurable results of eating a whole food plant-based diet?

Is it possible to get enough protein to maintain and build muscle mass while still keeping carbohydrate levels to a manageable level?

What will it do to my blood sugars to up my carbohydrate load?

How about my cholesterol, etc?

I have invested countless hours of research into investigating the science (and psuedo-science) around plant-based eating. I have come up with a list of higher protein choices, and foods I am choosing to stay away from, for instance Tofu. I have purchased 3 cookbooks and already modifying the recipes in order to lower or eliminate the added sugars (just because it's plant based doesn't mean it's good for you).

I am still in the process of adapting to this new way of eating, as I am only 10 days in. I am experiencing more hunger than I was before; I suspect that is because the amount of fat I am eating has needed to decrease as the carbs increase. This is all information and part of the data collection process. And I am just one guy, my results may not be typical. But I promise to keep this an honest experiment.

The best case is that I find out there IS a "right way" to eat plant-based, get enough nutrients, and positively effect both blood work and body composition. That would make it one more arrow in my nutrition coaching quiver. Questions? Ask Coach Nancy (that seems to be what you are doing now, as I am big and scary) 🙂 (and yes, that was a joke)

Alex spent a couple months training with us in our Athlete Academy program. During those months, he made tremendous strides in his strength, mobility, and flexibility. He went from deadlifting barely the bar, to being able to lift over 150 lbs in his deadlift from the floor, an amount of weight that is well above his bodyweight. Alex worked extremely hard and it showed in the incredible progress he made. I asked him a few questions about his experience and he provided me some short sweet answers about his time in our Athlete Academy program.

"What changes have you noticed since starting Athlete Academy?

Not only am I becoming more physically enabled, I'm also progressing on pushing myself and being responsible.

What outside of Academy has gotten easier?

Playing sports and doing other competitive activities.

What have you accomplished since joining Athlete Academy?

I'm able to lift weights that I never thought I could and do things I never though I would be able to do. And I'm also learning new things.

What is your favorite part of Athlete Academy?

Going in and becoming familiar with routine and then I am able to push myself in a environment where I know I can.

How has Athlete Academy affected your performance?

I feel a lot stronger and more solid and have an easier time keeping up."

Great job, Alex! Keep up the hard work and you will keep on getting stronger!

-Coach Adam

For those of you getting ready to have a baby and/or those of you who had a baby in the past year or so, this blog is for you! If you have no intensions of having a baby or you are squeamish then please X out before I make you uncomfortable 🙂

This topic came by request and I am happy to share my thoughts here as I am a mom of (almost) Irish twins and trained right up until the day of delivery and the same day I was cleared by my doctor postpartum!

Let’s talk about training first…

Training feels different after having a baby, doesn’t it? Your doctor will generally clear you to train 6-8 weeks after having a baby. If you have ever returned to training that quickly after having a baby, then you are about to nod your head to everything I write about today. If you are getting ready to have a baby, then here are some things that will be different (at least for a little while) when you return.

• Core work. Planks, push-ups, mountain climbers, in and outs…all of those exercises are going to feel very different for the first few weeks. It can take your body up to a year to recover after delivery so these exercises may cause some strange and sharp pulls in the lower abdomen. Modification is recommended as you may feel a quick and sharp pain. That is a sign that you need to back off and let your body continue to recover.
• Jumping. Yes, the rumors are true. Jump rope, wide-outs, ladders, squat jumps, etc will never be the same. It is not a coincidence that you see a bunch of ladies scurry to the restroom after jumping jacks. Bladder control is compromised after delivery.

In my personal experience, these things have improved with consistent training and proper modifications. If you experienced a more traumatic delivery, there may be repercussions which will mean more extreme modifications. In my coaching experience, I have had students with severe hip displacement as well as lingering back issues which have required modification for over 2 years. The point is that when your doctor clears you to train, it is not advised to dive into the performance level on the board for all of the exercises. I know you are motivated to drop the extra weight and tighten back up, but you need to remind your body what it feels like to train especially after baby put your body through the ringer.

Training while pregnant - yes! If you have been training, then it is highly recommended that you stay after it. Here’s my personal 2 cents…I absolutely do not want to know what labor and delivery feels like as an unfit person. That is a serious and powerful workout. Imagine how much “easier” you will make it on yourself if you are STRONG!

Postpartum nutrition is up next. You just had a baby. The past 9 months you have been caving into cravings (or maybe you haven’t) and your body is a little more “jiggly” than it was before. You are determined to get this weight off and tighten back up. Postpartum nutrition should be no different than our nutrition program geared toward fat loss. Just eat real food! This is a safe way to eat all the time. It is healthy for nursing mom’s and babies and non-nursing mom’s and babies. If you want to drop fat, then drop the processed nonsense and just eat real food. The rules don’t change when it comes to nutrition and fat loss.

I hope this helps answer some questions about how you may be feeling post-baby and for those of you wondering what happens once baby comes. We are here to help along the way!

Coach Meagan

Sarah Kazakis is shining bright this week and it is well deserved! My absolute FAVORITE part of coaching is watching someone change their body and witness them get stronger on so many levels. Sarah is a perfect example. Every time she walks through the door she has her game face on. She trains hard and she is so coachable! After S3 this year I could see a clear difference in Sarah not only physically, but in her performance. I cannot wait to continue watching Sarah progress and get stronger. I bet she will be on the pull up bar before she knows it! Here is what Sarah has to say...

"I chose Get Fit NH because I needed a serious push from people who knew what they were doing. I used to be very active, doing mostly cardio. I had started to fall into bad habits, bad diet and less movement. I needed help getting back into a routine and I wanted to feel good again. A friend had started at Get Fit NH and raved about it. She convinced me to do the two week free trial and I never left.

What results have you earned since starting?

Healthier habits all around. I eat healthier, drink more water, and am regularly working out. I was taught and now can do things correctly with weights that I never thought I could do without hurting myself. I am SO much stronger than I was when I started and that makes me really happy. Oh, and I have also lost almost 20 pounds since I have started and I think that is really awesome also.

What has become easier since starting a training program?

Overall, everything. I just generally feel better which makes day to day easier. I've noticed little things from time to time that have gotten easier like lifting and playing with my nephews has gotten easier and they've only gotten bigger, which means I'm just getting stronger. Lifting my boat or kayaks onto my truck and not struggling.

What keeps you coming back?

The knowledgeable coaches. The encouragement that you get from the coaches and also everyone else who trains next to you. I love that I am getting stronger and that keeps me coming back. But one thing that I have told others is that Get Fit is a family. I've seen things that the gym has done for it's members and what members have done for each other. Whether it's a hard time or a time to celebrate, and that means something.

What would you want to share with someone who is on the fence about joining?

If you are on the fence, just do it. You will always find an excuse not to if you find one now. You just have to do it. What's there to lose, besides a few pounds or inches (cheesy but true)."

We are so proud of you, Sarah! Keep up the hard work and thank you for sharing your story! 

Coach Meagan

I often receive wonderful emails from students at Get Fit NH proclaiming their happiness because of the progress they are making.

How can you argue with that? Everyone needs a bit more happiness. And I’m going to share a bit with you from Theresa, a Rockstar out in Epsom.

“A few days ago you sent me the portion chart for men and women (*Coach Nancy's note: you can see that on the free tools page on The Grateful Plate).
THANK YOU for the "gentle" reminder. 

That took me back in my mind's eye of the very first Nutrition Class I took on a Wednesday evening April 2015 in Epsom NH with you as the presenter

Shortly after absorbing all that information then, I committed that info to memory and followed through

Progress is progress
Change is happening
Life is a constant
Never stagnant
5 almonds = my thumb
3 eggs/ 1/2 chicken breast or any protein that is the size of my palm is my portion at each meal
Vegetables are never measured
Water Water Water and oh yes, more water
This works!!

Tha​nk you
Thank you
And oh yes did I mention to you Nancy how grateful I am for the savage training and epic nutrition coaching coming out of Get Fit NH
Thank you again if I have failed at all in this email to thank you
God Bless Everyone!!
Theresa"

Theresa isn’t alone. She and many others have increased their happiness by increasing their health. And your coaches love to help you.

-Coach Nancy