You all rocked it out of the house at our last blood drive (seriously - we BLEW AWAY the ARC's expectations) so they asked us if we would host again.

Of course we said yes; especially since some of you all who didn't get to donate because signups were full asked us the same thing.

On Wednesday March 1st, Get Fit NH Concord will be hosting another American Red Cross blood drive from 11:30am to 5:30pm.

Carol and Cecil Hawkins (who suffers from Sickle Cell Anemia) were such wonderful hosts, and they are doing the heavy lifting again. Thank-You Carol and Cecil!

It is highly recommended that you sign up for a slot before the day of the drive. It is not always guaranteed you can slide into a slot at a given time (as we found out last time), so reserving a spot is the way to go. It's Super Easy!

Head on over to http://redcrossblood.org

In the blue box at the type right, type in "CECIL", and it will bring you to our information page. Click the address and it will bring up all the times left to donate - cheesy easy!

We look forward to seeing you there to support Carol and Cecil - Thanks!

Let's Fill This One Up Again Peeps!

Guilty? You’re not alone. This is probably one of the most common issues I hear when chatting with people. How can you stop the madness? You know it is contributing to the way you feel, you don’t actually enjoy it, because when you are done you are left feeling guilty and kicking yourself for giving in again. That darn voice in your head is powerful, huh? It’s time to show that voice in your head who is boss. Until you do, you are going to be stuck.

Here are 3 ways to help yourself meet the goal of kicking this habit!

1. Don’t buy it. This is hard, right? There are other people in the house who eat this way, right? Okay, let me squash that mindset real quick (I live in a household of a junk food junkie and I will share my tricks in a second) but first, PARENTS…if you shouldn’t be eating it, your kids shouldn’t be either. Deprive your kids? No. But your kids need to build good habits and happy taste buds. Our kids are as overweight as ever. Set them up to have a good relationship with food. There are plenty of quick and easy whole foods that they can and should be eating. That was my long winded way of saying don’t say "it is in the house because the kids eat it". Here is my trick for the adult kids who are not willing to comply with this mentality. Many of you know my husband is complete opposite of me. If you saw what he put in his mouth, you’d wonder how the heck I am a coach. Some of it doesn’t phase me (like his endless supply of Ramen Noodles and Celeste Personal Pizza- yuck!). But other things to tempt me. Like chocolate granola bars and Cape Cod chips…so guess what? My husband is a big boy and we have been together 8 years- he doesn’t want to change, but I do. So I ask him to keep it hidden from me. In his car, in a drawer…ask them to lock it if you still don’t trust yourself! If you see it and you want it, you are going to eat it in a weak moment…so do something about it!
2. Find a buddy. Believe me when I say, you are NOT alone. I guarantee there are a bunch of people you are surrounded by at training or work and so on who want to change this habit, but don’t know where to start. Encourage someone else to join you. Hold each other accountable. Send text messages when you are feeling vulnerable or give a call if you need to be talked down. Send food pictures. Share strategies. It’s hard to kick this alone- so don’t do it alone!
3. Drink water. You don’t like this answer? Then you will be up all night hitting the bathroom, right? Water will keep you full, satisfied and hydrated!

Alison Timmins-Ordway takes the spotlight today. I asked her to share her story, because I find it refreshing to see a student come in and embrace the atmosphere, soak up the education, bring a positive attitude, pick up heavy stuff and work hard every single training session. Oh, and she does it with a smile on her face. Alison has an unbelievably uplifting and contagious personality. One of the first things I noticed about Alison was that she wasn't afraid to pick up heavy stuff and she puts 100% into every exercise for every second. She has been training with us for less than 6 months and here is what she has to say about her experience so far.

Alison is pictured on the far right earning her "I survived" shirt!

My biggest challenge prior to joining Get Fit NH was getting back to a routine of fitting in the exercise and the expense. But after I took advantage of the two weeks free, I knew instantly I was joining!

The atmosphere, coaches and people make the gym inviting. I have lost about nine pounds in a little over a month (gained some back with the holidays) and look forward to my morning work outs every day!

I would tell anyone on the fence about joining, that this gym is amazing! The heart rate monitors are a great tool, the accountability emails if you don't make a class make you know you were missed. And everyone is included in events in and outside of the gym when they are happening. No one is left out. Also the private scanning machine is amazing technology that keep me in check. The challenges that are done periodically are so helpful. I feel like I'm always learning something related to food or exercise by the Get Fit NH Facebook page and coaches. And the incentives (swag) is always fun to earn! What keeps me coming back is the coaches being educated at what they do, the group of people who attend the classes I go to and the exercises make me feel so good each day. Get Fit NH has been a great find! I wish I started long ago.

There you have it. Real person. Real results. Take advantage of the tools and education, work hard, lift heavy, smile and encourage others....it could change your life. Thank you Alison for taking the time to share your story and thank you for being a positive part of my day!

Keep making it happen,
Coach Meagan

"Bugs in my belly!?" Yikes. You may think I am losing my mind. But rest assured, these tiny little creatures I am referring to are known as probiotics, the bacteria and yeasts that live in your gut. While it might not be appealing to think about, these “good guys” are supposed to be there. They naturally populate our intestine and protect us from harmful bacteria and substances that lead to inflammation and infection. Not so bad after all. But what else do probiotics do?

• Boost Immune Health: Approximately 70% of our immune system exists within our digestive tract. As we are in the midst of flu season, keep your immune system strong through a healthy gut.
• Manage Intestinal Distress: Used in treating irritable bowel syndrome symptoms, such as constipation, diarrhea, cramping, bloating, and gas.
• Potential Influencers of Chronic Disease: Innovative research studies are being completed on how our gut microbiome affects the development of chronic diseases like heart disease, diabetes, and mood disorders. So far, results have been promising in the potential role probiotics can play. Stay tuned as evidence-based recommendations develop.
• Using Probiotics while taking an antibiotic treatment will help maintain the beneficial bacteria
  

So how do I increase the probiotics in my digestive system?

Eat:

• Probiotic-rich food sources: Foods that contain the active live cultures (i.e. lactobacillus) such as yogurt and kefir are an excellent source.
• For the dairy intolerant, look for fermented foods and beverages such as kimchi, sauerkraut, miso, tempeh, and kombucha.
• Prebiotics: Prebiotics are non-digestible food components (hello fiber!) that promote the growth of probiotics (prebiotics are food for probiotics). Top sources include garlic, artichokes, bananas, onions, and asparagus.
  

Supplement:

If you are dairy intolerant or if the vinegary taste of fermented vegetables doesn’t satisfy your palate, probiotic supplementation will ensure your gut is primed with these good guys. Look for a probiotic supplement with at least 1 billion colony forming units per capsule. Top supplements require refrigeration to maintain effectiveness.

• Check out the Clinical Guide to Probiotic Supplements for evidence-based recommendations based on specific symptoms.

Aim for 1-2 servings of probiotic rich foods and 2-3 servings of prebiotic rich foods each day. If supplementation is the best option for you to fulfill your probiotic needs, make sure to check in with your healthcare professional to find what is best for you. Here’s to a healthy, happy gut!

Eating for Health Every Day,
Coach Kristen

This time its shining on Kevin Jones!

Kevin Jones has been tearing it up as a part of my Athlete Academy for a couple months now. Kevin has come a long way. I remember when he first started, seeing him have trouble pulling 85 lbs off the floor deadlifting to now watching him lift 135 lbs off the floor, which is well and away more than his bodyweight, which is awesome! Here is some additional information from Kevin himself...

Why did you choose Athlete Academy?

It was a recommendation from family members.

What changes did you notice in the first few weeks?

Kevin is front and center in his goalie gear.

A little soreness from using different muscles.

What outside of Get Fit NH has become easier since starting?

My leg strength in goal has been better.

What are your goals?

Prep school, D1 college hockey, and the NHL.

What have you accomplished so far?

Too soon to tell, but having a good season on a great team.

What is your favorite part of Athlete Academy?

The coaches and the other athletes I train with. Overall there is a good system and attention to detail.

How has Athlete Academy affected your performance?

Better in goal, and a little quicker from side to side staying on the puck.

As with many of my athletes, Kevin is a person of few words. However, I can tell you from my standpoint that I am incredibly impressed with how far he has come and how hard he works on a class-by-class basis. Great job, Kevin, and keep up the good work!

-Coach Adam

As In get those wheels turning down the track with our ALL-NEW 21-Day+ Nutrition Challenge.

All the details and signup link are RIGHT HERE!​

http://21DayNutritionChallenge.com

The best way to end my work day is to coach the 6pm Epsom training crew. They are an amazing blend of people. All of them are a team that works together to get 'better' each day. That 'better' looks a bit different for each of them. Being 'better' has blended together many different personalities, ages, strengths, and abilities. Marquita is one who consistently trains each night with us. As you read, you'll see Marquita's reasons to be 'better'. 

​I’m not big on talking about myself but I was asked to so here it goes.

My son joined the Air Force and watching him go through his basic training, feeling bad for him yet being very proud. I decided that if my son can do this training stuff, so can I. I want to be someone he can be proud of; I want to be proud of myself.

I have been with Get Fit for about 6 months. It took me almost 3 months after I heard about this place to actually call, and looking back I’m glad I did. I had just moved to the area the first of the year and I found myself in a rut, not knowing anyone, but knowing I wanted a change. I needed a change. I did Zumba and loved it but it was only 2 days a week, I wanted to do more. My self-esteem was low, I had gained a lot of weight (I weighed what I did when I gave birth each time). I didn’t like who I had become, I was tired all the time, my body hurt all the time, I needed something, but I hated the gym. All the equipment and all the people, everything was always so over whelming. I had no ambition.

I went for my 2 weeks free trial but I knew after the first night that Get Fit was for me. I would come home after class and tell my husband all about it. I enjoyed how Nancy made me feel comfortable, how if I didn’t know how to do something she would show me, or if I couldn’t do it she would modify it so I could. I love how it’s different every night. I actually look forward to going. I love all the different challenges, and how they make you push yourself and make you hold yourself accountable.

During the 21 Day Detox challenge I learned a lot about FOOD. It made me look at food differently; I pay attention to the labels and what’s in the food and what’s not. Since I’ve joined I have lost about 15 lbs. Even though the 21 day challenge is done I continue to eat healthy and try to make healthier choices. People say you’re on a diet and I say it’s not a diet it’s a way of eating.

I love how my confidence has gone through the roof. I love when someone asks me what have I been doing and I tell them it’s Get Fit. I love the Get Fit Family and I’m so happy I joined.

At Get Fit NH's Annual Christmas Party, Marquita won "The Most Likely To Break Out in Song During Training" Award. All that wonderfulness inside Marquita just bubbles out, you can't help but join her singing.

-Coach Nancy

Steven Meier! I don't know how he has managed to slide under the radar for 6 years, but it stops now! You need to hear what he has to say and I have to share with you how wonderful this man is. Now, Steven is a humble dude, so I am probably going to embarrass him a little, but that's okay. I know he can take it! Steven is an absolute pleasure to coach and be around in general. His attitude is ALWAYS positive. If he is having a bad day, you'd never know it. He smiles anyways. He encourages others and he works hard 100% of the time. I have never seen Steven quit before the end of a set and I have never seen him turn down a challenge. Here is what Steven has to say about the last 6 years with Get Fit NH...

What was your biggest challenge prior to starting Get Fit NH? / Why did you seek out Get Fit NH?

About 6 years ago I had gotten sick during the winter and was not going to the gym. In addition I was having lower back pain. I was constantly using the excuse of feeling under the weather and not wanting to make my back any worse. This pattern went on for about 6 months. At the time I was working with a woman who was attending Get Fit in Epsom who would come in every day touting the benefits of the gym (gee hard to imagine someone from Get Fit with so much enthusiasm). She knew that I had been going to the gym consistently up until that winter and kept bugging me to join. Finally I bit the bullet and contacted Get Fit.

What changed after joining?

After the first week or so when I thought I wouldn’t make it thru the first 2 weeks of free training, I began to see a change in my body. I had put on a number of pounds over the winter and actually went up a waist size. Just when I started at Get Fit, the S3 Challenge was getting under way. I really am not a proficient cook but made a concerted effort to watch what and how much I ate (with the help from my friend at work). Within the first month or two I had lost 12 pounds and dropped 2 waist sizes. I also noticed my muscle tone was vastly improved from when I was attending my former gym.

How long have you been with Get Fit NH?

This spring will make it 6 years that I have been coming to Get Fit NH.

What specific results can you share?

Besides the things mentioned above I also noticed that my stamina was much better than I ever remember. You’ve got to love the metabolic exercises. I also have been keeping at a consistent weight within a pound or two for quite some time.

What would you say to somebody on the fence about joining?

Many people I have spoken to about Get Fit NH will use the excuse that they are in too poor a shape and too overweight to attend a gym like Get Fit NH. My answer to them is the session that I attend has both men and women, older and younger, some overweight and some not. The program is not set up for competition with others (ell except Fun Fridays sometimes). It is set up to compete with yourself to get in better shape and lose the weight that you wish to lose. I think that the concept of timed periods of exercise with no expectations is perfect. You do the number of reps or lift the amount weight you can do at any one time. The only stipulation is that you work to increase your reps and weight.​

I think that Dean has put together an amazing program and has a group of coaches that makes me want to have perfect attendance every month. Besides the coaches, the members are part of what makes Get Fit NH so great. Friends just don’t understand on a day off why I would get up for the 5AM class when I could sleep in and go later. You 5AMers do though right?

​So there you have it! If Steven didn't show up to train I would be concerned until I heard from him. I can always count on him being there at 4:40 AM to get his people their foam rollers and give me a hard time. I can always count on you!

Keeping making it happen,
Coach Meagan