I am writing this blog in hopes of explaining the importance of the white wristband that some of you may wear fashionably around your wrist. Although some of you know of an existing or previous shoulder condition that may be hindering your mobility and shoulder range of motion, many of you feel pain free and pressing overhead may not cause any uncomfortable sensations when performing that motion. Lots of factors come into play when performing our shoulder mobility test- the test checking to see if you should be wearing the corresponding white wristband. Don’t be ashamed and don’t become discouraged, as there are many ways to work your way out of this band and improve mobility in your upper body!

What is this band for?

• This test asses:
• Scapular mobility and thoracic spine flexibility
• Shoulder mobility in a combination of motions: internally rotate and adduct one shoulder while externally rotating and abducting the opposite shoulder
• Symmetry between left and right sides
• A red flag on this test is attributed to limited ROM or pain! Some of our red flags would include having slouched posture/ rounded shoulders – possibly from sitting in a chair all day (which can result in shortened latissimus dorsi and pectoral muscles), a previous injury and or scar tissue buildup, or having pain while performing the impingement test

What does this mean when it comes to exercise?

We want to be cautious of overhead exercises! The current status of limited shoulder mobility or shoulder pain can result in compensation by utilizing mobility of the spine to perform the exercise (which will then make for a very unhappy back over time!).

Examples of exercises not performed with a white band:

• Overhead pressing of any sort: with resistance bands, dumbbells, etc.

This is where becoming best friends with the two exercises listed below: Open Book and Quadruped Extension Rotation will be important. Also, remember to take warm up seriously on the training floor and focus on your breathing. Belly breathing is very important and helpful in order to unnecessary tension out of the shoulders and traps.

1. Open Book

Purpose: to improve mobility of the thoracic spine

How to perform it:

• Lie down on your side, bring your top leg forward and anchor it down on foam roller
• Stack both hands chest height
• Reach the top arm forward, slowly rotate the top arm back while following that hand with your eyes
• Slowly close it back up

Repeat: 1 minute on each side

Don't do it: if you experience pain during the exercise

2. Quadruped Extension Rotation

Purpose: to improve extension & rotation in the T-spine

How to perform it:

• Get onto all fours: hands and knees, and sit your bum back on your heels
• Slide your left elbow back so it is touching your left knee and place your right hand behind your head
• Begin with the right elbow touching the left elbow and then begin to slowly reach the right elbow up and back rotating at the thoracic spine (follow the elbow with the eyes)
• Slowly close back up

Repeat: 1 minute on each side

Don't do it: if you experience pain during the exercise

Happy stretching,
Coach Cari

In my last blog, I wrote about some of the dangers of overspecializing from a mechanical standpoint, like why it may actually hinder rather than help a child’s ability in a given sport. As a quick reminder, when I talk about over specializing, I mean having a young athlete do one sport, and only one sport, year round without ever being introduced to different movements or events.

Today I want to talk about the mental aspect, which is the high burnout factor that over specializing can lead to. You may not feel this way about everything, but as human beings we need change because change leads to growth. That growth can be physical or mental. When a child is put in the same sport, doing the same movements over and over and over again, without being exposed to something else, eventually that child will most likely become disinterested in the sport. Often times, they will quit entirely because they get sick of it.

Imagine you are fed nothing but chicken and rice every day, for every meal your entire childhood. What are you going to do the SECOND that you are given the option to stop eating it? You may never eat it again. Same thing can happen with kids and sports. Not only will they become sick of it, but even if they do keep playing they will never reach their full potential. Disinterest breeds disengagement, and a disengaged player will never reach their full potential.

Don’t create more burnout. There are already hundreds of thousands of adults my age who don’t move anymore because it got so stressful and so frustrating that it wasn’t worth it anymore and they stopped entirely. Don’t add to that statistic.

-Coach Adam

If you asked me to list reasons why I absolutely adore Evelyn I could truly go on and on. This woman is the life of the party. You cannot possibly have a bad day when Evelyn is in the room. She brightens the room with her smile and her humor fills the room with laughs and joy. I am thrilled to have her at the 6:45 class. We are definitely the lucky ones. Her willingness to be coached, have fun and lend a helping hand is admirable. Here is what she has to say...

First let me say how humbled I am that I was picked to be the spotlight. I started my journey with Get Fit in December of 2016. When I joined I was looking to help improve my strength and help tone my body. I have lost over a hundred pounds since 2012 yet I had only really focused on cardio and portion control of my meals. Once joining Get Fit I immediately felt the changes in my muscles. Not just because I felt sore after every workout, it was a good sore, it was a sore that you knew change was happening. I could see the definition and shape taking place in muscles I didn't know existed!! Not only was I seeing the changes but I was feeling them too. I feel stronger, and I have better balance. The group training has been great it keeps it fun! When your having fun, time flies by! Having people at all different fitness levels makes me feel so comfortable and not afraid to make the modifications that I need for any injuries that I have. The color band system is great, I love knowing that I'm pushed on exercises that I can be pushed and challenged on, and then watched and modified on those exercises that I shouldn't be pushing myself due to injury or other restrictions. I feel like all the coaches really take an interest in each and every student to know what's going on with them and make sure that everybody exercises safely. I also love the family like atmosphere. I may not know everyone's name ( I'm trying to! ) but it doesn't change the fact that we're all supportive and help one another through every class!I really am happy that I stumbled across this gym on Facebook. Ironically enough once I got there I found lots of people I know and are even related to that go there as well!! Personally I would recommend this gym to anyone and everyone because it doesn't matter if you're young, old, fit or unfit they will make the class fit you!! Thank you to all my 6:45pm class peeps, and Coaches Adam, Cari and Meagan for all your support and awesomeness! On 3.... 1,2,3. MAKE IT HAPPEN! ! WOO HOO! !​

You can feel her enthusiasm in her post above, can't you? I am grateful to have Evelyn train with us at 6:45. She brightens my day and those around her!

Keep making it happen,
Coach Meagan​

Foam rolling is something that is incorporated into a large majority of the warm-ups here at Get Fit, but I feel that the benefits and true importance don’t get touched upon enough! Foam rolling is a form of Self-Myofacial Release, which you can think of as mini massage for yourself (that you don’t need to make an appointment for) that will help you perform better during training and recover properly after!

I am hoping that once reading through this post, you obtain a better understanding as to why we do it and that you might even want to invest in a foam roller!

Benefits of foam rolling BEFORE training:

• Improved circulation of blood - resuming normal blood flow through your muscles through the pressure applied and helping to get better oxygen delivery to those muscles
• Releasing painful trigger points or knots in the muscle that may be hindering your movement patterns
• Decreasing muscle tightness and improving flexibility - rolling the muscles will help stretch and loosen the fascia that surrounds your muscles, helping many other structures move more freely, therefore increasing your ability to perform better!

Benefits of foam rolling AFTER training:

• Help decrease your recovery time - sore and fatigued muscles after a workout can be attributed to lactic acid buildup; as you roll those tired muscles, blood and nutrients flood the area to help your body to recover and remove waste products
• Keep your body less prone to injury - keeping structures throughout the body moving more easily will limit injury caused by restrictions

Helpful tips to remember: Take deep breaths, relax your body and the muscle being targeted, move slowly to gain awareness of trigger points, and apply pressure.

Time to get rolling,
Coach Cari

Mark your calendars for a schedule change and a family training opportunity! On Memorial Day we get together as one big happy family. This year we are combining our Memorial Day family training with   Training for a Cause! Brilliant, right? Memorial Day is about honoring our nations men and women who paid the ultimate sacrifice for our freedom so it just makes sense to take this opportunity to donate to Operation Hat Trick (OHT). For those of you who are not familiar with OHT they are dedicated to American service members as they recover from the visible and invisible wounds of war. They help them move past the traumas of battle so they can focus on their lives and families at home. Donations are appreciated. We especially love that all of the money raised stays in New Hampshire to help our own. So mark your calendar, dig out your red, white and blue and let’s have some fun while doing some good!

When: Monday, May 29, 2017 

Time: 8 AM - 9:15 AM

Location: Get Fit NH Concord 

Do you work for the University System of New Hampshire? Are you eligible for their fitness reimbursement program through Cigna?

If you are - today is your lucky day!

Get Fit NH is now an approved facility for the USNH fitness reimbursement program!

That is great news for you if you are a member of the USNH insurance program. Since Get Fit NH is now an approved facility, you win. We'll do the paperwork so you can use the insurance benefit they provide.

To start using your benefit on June 1, 2017, please:

• Contact Cigna to make sure you have this benefit as an employee of the USNH.
• Contact Stephanie at office@getfitnh.com by May 25th to get your paperwork started.

The past couple of weeks I have been playing the jumping chin game! I have been challenging some of you to give them a whirl. At first with the bench and then without.

Quite a few told me I can’t do a jumping chin! My response? How do you know? If you have never TRIED? How do you know if you are unable to do something right now?

Stop giving yourself a no before you really, truly try. You really, really want to try a jumping chin…what’s the worst that is going to happen? You won’t be able to pull up. You want to deadlift Batman, but it looks kind of intimidating? Try to pull it off the ground (safely) the worst that will happen is it won’t budge!

If you want something you need to BELIEVE that you CAN! No more telling yourself someday or I can’t because…

I believe that anyone who walks through these doors will be able to lose fat, gain muscle and feel amazing. I really truly believe that, but if you don’t believe that then we are going to be stuck….

Coach Meagan

This student spotlight is shining bright on Audrey Fischbein. Besides brining a great sense of humor and hard working attitude to class, Audrey has seen results and has enjoyed her time at Get Fit. Below is a short segment from Audrey’s own experience since joining the family.

Audrey is on the left getting her I Survived shirt!

Why did you choose Get Fit NH?
I met Dean about 6 years ago - his story was very inspiring! The results of others were also incredible so I figured it's time to do something for myself!

What changes did you notice in the first few weeks?
My love for exercising returned. My energy increased and I started to feel strong!

What outside of Get Fit NH has become easier since starting?
I focused on my eating as well so I don't have that tired time in the afternoon! And I can easily get all my groceries in one trip up 2 flights of stairs lol

What are your goals?
Lose inches and get my BMI down! Look as healthy on the outside as I am on the inside.

What have you accomplished so far?
20lbs down. Much better diet, thanks to Nancy and all the nutrition help! Also I have learned to love feeling sore ALL THE TIME!

What is your favorite part of Get Fit NH?
The coaches! How it's always different and fun. The accountability! The challenges! I love how it offers not just the exercise piece but also the nutrition piece!

Great job, Audrey, taking the opportunity and making the absolute most out of it!

-Coach Adam