Get Fit NH Concord Gym Personal Training

Sarah is Shining Bright

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

Shining the Light on Happiness

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

On the front page of our website you’ll read: “We love coaching because when you get healthier you automagically get happier, and the world needs more happier!”

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!!

Thank 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

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Nutrition Bars

The Best Bar Ever

6 per box

Made fresh, from real ingredients.

This section is called "Nutrition Bars" rather than protein bars, for a good reason. While each BBE has at least 15 grams of protein, they are NOT filled with a bunch of junk like most bars on the market. They also offer a balance of quality fats, carbohydrates, and protein. They are not a low carbohydrate product, and there is a good amount of natural sugars in here. These are a good choice for after a hard training session, or if you have a serious craving, instead of a candy bar. Yes, they are that good!

Flavors we carry: Original, Cookie Dough, Cinnamon Bun, Chocolate Peanut Butter, Chocolate Coconut, Apple Pie

Dale's Raw Protein Bars

Box of 12

High quality food bars, all natural ingredients, no artificial preservatives or sweeteners.

Dale's use only fresh raw nuts, seeds, fruit, plus hemp, pea, and brown rice protein. Only natural sugars from the fruit, natural fruit and nut fibers, and raw organic sweeteners have been used. Another great choice around training time and for plant-based nutrition.

Flavors we carry: Seasonal, but some of our favorites are: Blueberry Macadamia, Cafe Mocha, Chocolate Peanut Butter, Cookie Dough, Graham Cracker, Mint Chocolate Chip, Raspberry Hazelnut and many more!

Protein Supplements: Ready-To-Drink

EAS 100% Whey

11 fl oz (1 Serving)

100% Whey Ready-To-Drink Shakes

With 30 grams of whey protein and only 1 gram of sugar, 100% Whey from EAS is a good choice for right after a hard training session when you didn't bring your shaker bottle. One of the lowest carb products of it's type available.

Flavors we carry: Vanilla, Chocolate

PlantFusion Complete Plant Protein

11 fl oz (1 serving)

Non-GMO, no dairy, gluten and free of fillers.

PlantFusions ready-to-drinks contain less calories, carbs, and sugar, and more protein than any other plant-based protein-shake. But that doesn't mean they are low sugar, so we recommend using this particular product around training times, when your body is better prepared to use some extra carbohydrate.

Flavors we carry: Vanilla, Chocolate

Omega-3 Fatty Acids

Stronger. Faster. Healthier. (SFH) Omega 3 Oil

240ml (48 servings)

High potency concentrated Omega-3 oil.

The benefits of Omega-3 supplementation make it a must take. If there was only one supplement I could choose, this would be it. A healthy ratio of Omega-6 to Omega-3 is almost impossible to get without supplementation, unless you are a huge deep water fish eater.

So why this one? For one, there is no comparison when it comes to the amount of EPA+DHA (3500mg) in Super Omega-3. To get that amount in pill form from most brands you would need to take 9-13 pills! You get all that, plus 1000 IU of Vitamin D3 in 1 tsp.

There is also the safety issue. SO3 third party tested and meets or exceeds the standards of CRN, GOED, WHO and Prop 65. Mercury free, no heavy metals, and no toxins. We can't find a better product at a better value than Super Omega-3.

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.

Flavors we carry: Lemon, Orange

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.

Protein Supplements: Powdered Mixes

Beverly International Ultimate Muscle Protein

2lb .8 oz (30 servings)

Sustained-Release Ultra-Premium MPI Blend w/Natural 80:20 Casein:Whey Ratio

Ultimate Muscle Protein is the best tasting and mixing protein supplement that we have discovered. Beverly has been around since 1967, and the owners are a joy to work with. UMP is extremely versatile, and we use it in everything from our coffee to making great tasting puddings. Due to it's high casein content, UMP digests more slowly than whey concentrates or isolates, which makes it great in a snack to keep you full longer, but is a great choice around training too.

Flavors we carry: Vanilla, Chocolate, Graham Cracker, Strawberry, Cookies N' Cream, Rocky Road.

Stronger. Faster. Healthier. (SFH) Pure Whey

33.9 oz (30 servings)

Pure Whey is derived from what we call "happy cows". Grass fed, free range, and never treated with antibiotics or bovine growth hormones. Pure Whey uses stevia as a sweetener. It is a faster digesting protein than UMP, and is a great choice for during and post-training.

Flavors we carry: Vanilla, Chocolate, Churro, Tropical

Stronger. Faster. Healthier. (SFH) FUEL

32 oz (~30 servings)

SFH FUEL combines non-denatured whey protein from "happy" cows, coconut fat (MCT's) and apple pectin. MCTs (medium chain triglycerides): are high energy fats. They are never stored and are burned as a fuel to produce 4-5x more energy than a sugar molecule and do not spike the release of insulin. These fats are broken down to ketone bodies which are the preferred fuel for our brains and hearts. Apple Pectin: is a complex carbohydrate rich in water soluble fibers. The fibers help to slow the absorption of high glycemic carbohydrates and sugars. FUEL is a great protein to keep you going all day long.

Flavors we carry: Coconut

PlantFusion: Complete Plant Protein

32 oz (30 servings)

Our search for a plant-based protein brought us to PlantFusion's Complete Plant Protein. Containing no soy, gluten, eggs, nuts, fish, tree nuts or shellfish, Complete Plant Protein meets our standard for a high quality protein, with 21 grams of protein + amino acids in every serving. If you follow a plant based nutrition plan or are allergic to whey protein, this is a great choice for you.

Flavors we carry: Vanilla, Chocolate

Understanding Kettlebell Swing Cues

Kettlebell swings are one of the most challenging exercises that we do. They are a serious skill that I think we underestimate. I could coach the swing all day long. There is always something we can freshen up. There are a few cues that we use frequently that I would like to dive into a little deeper. It is important that you understand the cues, why we use them and why it is important.

1. “Attack the zipper” or “Thumb to bum”

We wish there was a more polite way to get our point across, but these seem to work the best. Here’s the deal, with kettlebell swings you have to have your arms up high in the back. In fact, if you are swinging correctly your thumbs should “real life” touch your bum at the bottom part of the swing. If you are not “attacking the zipper” and your hands are hanging low, then you are putting some serious unnecessary strain on the back by bending at the waist.

2. "Reach way back behind out”

This sort of goes hand in hand with “thumb to bum”, except what we are looking for is that you not only keep your hands up high, but also get your thumbs all the way back between your legs (to your bum!). By reaching way back, you will regain the power from your glutes and hamstring to power through the movement. If you do not reach back, then you are likely to find that power elsewhere such as your lower back. The kettlebell should touch the cheeks at the bottom of the kettlebell swing.

3. “Throw the kettlebell back”

When you are the top of your kettlebell swing, it is easy to let gravity do the job of dropping the bell back, BUT kettlebell swings are a HIGHLY explosive and powerful exercise and we are looking to be ENGAGED through this entire movement. We talk about “staying tight”. If you are throwing the kettlebell back, you have no choice but to stay tight and you have no choice but to explode back to the top of that movement.

We could coach the kettlebell swing all day long. This exercise is a skill that we continuously work on mastering. I hope explaining some of the coaching cues gives you a better idea of what we are looking for and why it is important!

Keep making it happen!
Coach Meagan

Aging Wisely

I was chatting with my dad yesterday, and we were talking about fun stuff. You know, like wills, and who gets what, and being prepared for when he "drops dead". (His words)

Just another pleasant afternoon chat with the Carlson's. 🙂

But dying is inevitable, as much as we don't like to think about. I'd rather focus my energy on living well, and keeping my functioning high, for as long as I can. One of the men I consider a mentor, even if from afar most of the time, is strength coach Dan John. He shared some articles on aging that I think are very insightful as time marches on.

The first is a logical set if measurements for aging.

All 10 are good, but as Coach John does, I think the last three are often overlooked:

Quoting

8. Sleep Zone. When it comes to sleep, Goldilocks had it right, not to little, and not to much. Under 6 hours and over 9 hours were both predictors of death. If either is in your life, get some help to figure out why.

9. Make Some Friends In Your Community. One of the best and healthy things a human can do is be involved in their community. What that means to each individual will be highly different. Whether it is church, a gym, a bike club, a book club or anything were you get involved and share some type of bond has proven to be a highly healthy trait that is ingrained in the human soul. It has as much evidence for lifespan as quitting smoking. I recently just finished Sebastion Jungers great book "Tribes," in it he describes why we gravitate towards things like Crossfit gyms and why we are the most content after natural disasters when we are forced to band together to endure hardships. In fact, during wars, mental depression and suicide go down.

10. Keep Your Joints Healthy. Does your shoulder move in 360 degrees of motion? Does your hip act like a hip? Can you laterally bend your spine? Joints are designed for motion. If they can't, you tend to not move as much. As you can see, a lot of these healthy aging markers will be improved if you can keep moving. Functional Range Conditioning was designed to keep your joints acting like joints. Every morning moving your joints and explore their motion, this is called your Daily CARS. Controlled Articular Rotations. Your asking each joint, hey can you move in a circle without much discomfort. If not, figure out why.

Close quote

This graphical way of looking at time passing by is pretty clever, and also very sobering.

And check this quote out from Original Strength (read the whole article "Does Age Cause Us To Break Down?" here)

But the weeds and the “facts” trip us up. Sometimes the norms don’t actually show the true story. Is it normal to get arthritis with age? Or is it normal to get arthritis by sitting around and not moving your joints? Is it normal for mens’ testosterone levels to drop with age? Or is it normal for men to consume lots of xenoestrogens from all the plastics, chemicals, and added hormones in food that we fill our lives with? Our issues may show a correlation with our age, but that does not mean that our age is the causation of our issues.

We have to protect our minds by knowing the right things and looking for the real story. Look, our design is better than the norms that fill our world. Our body is made to heal, made to be resilient. But it is also made to carry out its design. What if the majority of all our problems, was the real unseen story? What if the real story is this: As we age we sleep less, we eat less real food, we sit nearly all our waking hours, we live our lives stressed out behind technology that feeds our fears, and we expect one concentrated hour of overcompensated movement to magically fix all our needs? What if its not our age, but our ignorance and our misplaced notions.

If you know things are happening to your body that shouldn’t, don’t accept them or settle for them. Know you are designed to heal. AND, open your eyes. Are you missing something? Are you seeing the real causation? Or are the world’s normals simply trying to corrupt your mind to keep you from living the life you were meant to have?

The bottom line is you have more control over the aging process than you think. You are going to get older, until you don't. Why not do your part to make the most of it?

Until next time,

Dean

Its Almost Here – Salad Dressing Workshop

On August 9th at 6:00pm at Get Fit NH Epsom, come learn how to make your own healthy, delicious dressings. During the workshop I’ll show you how easy it is to make your own salad dressings, with healthy oils and without a bunch of sugar and artificial ingredients.

You’ll walk out of the workshop with a jar full of a dressing you made to start using right away. You’ll also receive a mini-cookbook over 20 salad dressing recipes. I love oil and vinegar as much as the next girl, but I like a bit of variety too!

Check out just this delicious recipe:

Tangerine Lime Salad Dressing:

1 tablespoon olive oil
1 teaspoon balsamic vinegar
Juice of half a tangerine
Juice of half a lime

Mix the ingredients for the dressing. Whisk well, so the oil and juice mix properly and the dressing gets a little bit thicker.

Served best with this salad.

In a large bowl combine 4 big handfuls of mixed salad greens, a handful of olives, 5 Sun-dried tomatoes, and a couple tablespoons of chopped almonds and walnuts. Add the Tangerine-Lime Dressing and mix until all the ingredients are coated.

Oh. So. Good. 🙂

But wait, there's more!

Many salad dressings use mayonnaise as their base, right? But do you know how easy it is to make your own? I'll show you there.

The investment for this workshop is only $15, and you will walk away with a dressing you can go home and share with the whole family!

Don't be shy, sign up now - it's going to be a lot of fun!

DIY Salad Dressing Workshop

Wednesday, August 9 at 6pm

Get Fit NH Epsom

Registration Closed. Thank-You! lorem ipsum dolor

Online Jumpstart Nutrition Coaching Seminar Saturday, August 12, 2017

TRUE STORY.

We are hosting our next Jumpstart Nutrition Coaching Seminar on the Interweb! 🙂

We know it can be a challenge for you to get out of the house one more day, so join us from the comfort of your own home. It worked well the first time so we promised we'd do it again, and our plan is that it will go even better!

On Saturday August 12 at 10:00am you will have the opportunity for some world class nutrition coaching from Coach Nancy Carlson, Pn2.

Our Jumpstart Nutrition Coaching Seminar is our FREE introductory nutrition coaching seminar, and we encourage all our students to take it at least once.

If you are training with us, you have made the commitment to get healthier by getting your body moving well, getting stronger, and building cardiovascular endurance.

But the secret to FAT LOSS, to getting that lean, toned body is always going to be good eating habits.

Do you have these questions when it comes to all the conflicting info out there?

How much do I need to eat?
Carbs? Protein? Fat? How much is enough? Too much? Too little?
How do I find time to make it fit into my busy life?
How do I get my kids to eat healthy? Can they eat this way too?
Everything in moderation, right?
Will you do my cooking for me? (umm....sorry)
And much more.

While we can't answer every question, we will take a solid hour, go through our Jumpstart Nutrition Manual (you'll get your very own .pdf copy after the seminar), and take time to answer your questions.

The Jumpstart Nutrition Coaching Seminar is hosted by Coach Nancy Carlson, Pn2, who is truly a master at helping busy people fit healthy eating into their crazy busy lives.

IMPORTANT: We only have space for 20 students, and you must pre-register for this FREE coaching opportunity. Once you register, you will receive an email with the Video Conferencing link from Google Hangouts. SAVE THIS EMAIL PLEASE, as you will need it to join.

Don't delay, we want to see you on our first ever nutrition coaching seminar!

REGISTRATION CLOSED. WE WILL SEE YOU NEXT TIME!

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