Category Archives for "Blog"

Shining A Spotlight And Sharing A Great Story!

One of the best parts of being a coach is watching clients have those “ah-ha” moments, when a lightbulb turns on and they find the will to make a change. Deb took that step 10 years ago and has not only reached her weight loss goal but is also controlling her cholesterol without medication for the first time in 25 years.

“I started at Get Fit 10 years ago because I had just moved to New Hampshire and was out of shape and gained a lot of weight,” Deb said. “My jeans were so tight they barely zipped. My eating was out of control.”

Before joining Get Fit NH I had been on cholesterol medication for 25 years. Two years ago I was taken off of Lipitor. Prior to joining Get Fit my eating was out of control and really did not hop on the band wagon seriously until 2018.”

Deb participated in several of our nutrition challenges and a year ago was able to maintain those habits as her new lifestyle. In the last year, Deb has lost 50 pounds.  She said the benefits have been more than just fitting in to smaller jeans. She recently ran her fastest 5K, feels great, sleeps better and has a lot more energy.

“I am in the smallest size clothes in 25 years and feeling proud,.”

It’s been a pleasure to watch Deb transform her body physically, gain incredible strength and achieve goals that are only dreams to most women in their 50’s. But “can’t” is not in her vocabulary. That is why in her 50’s she has lost 50 pounds, run two marathons, countless half marathons, 10Ks and 5Ks. That is why she can deadlift her bodyweight, do push-ups, front planks and squats. Deb is an inspiration to women who continuously tell themselves they cannot do something. With the right mindset and support system, Rosenthal shows it’s possible to make other people’s dreams become your goals.

“If I can do it, you can too”

                                 

Motivation Alone Is Not Reliable

Motivation is great…when you have it!  Motivation is defined as the reason or reasons one has for acting or behaving in a particular way.  What motivates you to come to training?  One may say, “I want to lose weight”.  That is a great reason to come to training but what happens when life gets in the way and you face unexpected challenges?  Will the desire to lose weight be enough to keep you moving forward?  You will be more successful if you have strategies in place for overcoming obstacles.  

It is important that you also have a “why”.   What is your “why” for coming to training?  I believe it needs to come from deep within you and be so strong that it will push you through those days when “I want to lose weight” won’t cut it.  If I am being completely transparent, I will tell you, “I want to lose weight and be strong, so I am not in constant pain with my Fibromyalgia and be confident in my own skin”.  That gets me out of bed when the pain tempts me to go back to sleep!

A plan is key.  My plan is to train 4 days a week and I am being held accountable for that.  I want to encourage you to make a plan and act on that, not on whether or not you feel motivated.  Obstacles will arise and sometimes our plans need to be adjusted but please do not abandon your plan!  You and your goals matter too much!  If you need help with a setting a plan and sticking to it we are here to help!  We are in this together!

-Coach Erin

Consistency Beats Intensity

"I would rather see someone consistently train 4 times a week at 60-70 percent intensity for the long term over 4 times a week at 100 percent intensity and burn out in the first week"

This is something I tell people all the time because I think it is so important to understand. In society there is the BIG all or nothing mentality that makes achieving goals very challenging. We decided that we want to get healthier, start working out, eating better, all at once. Now don't get me wrong this is an awesome thing to do for your health, but trying to change all of this at the same time is an overwhelming thing to do for most people. What we see far too often is people trying to make a large change all at once and either burnout or don't see the changes they want instantly and stop all together. The truth people don't want to hear in health and fitness is most goals you want take time, and most of the time longer than you think. Due to that fact of things needing time we get frustrated and burnt out from making some drastic changes. 

My advice to these people is to start small and be consistent with the small changes you make! If your first step is starting in the gym than make sure you can consistently go. Building strength, losing fat, and gaining cardiovascular endurance takes time! If you go into the gym working out at your max effort every single day your body won't be able to handle the workload you are putting it through. It's great if you make it through a week or two working at max effort but what happens if by doing so you burn your body out or get an overuse injury and now have to take three weeks off of the gym? The better way I would look at it is to train by how your body feels. Most days you will probably train at 70% effort, some days being a little less and some being more when you feel good. But if training this way allows you to consistently train 4 day a week for 6 months your body will respond better by the consistent work than the overly intense work. 

So remember if you have a day where your body doesn't feel its best or the energy is down that is ok! Train how you body is feeling that day and remember any workout is better for your body than no workout! Some days may not be your best training session but for each of those days I bet you have days that are your best day! It's a give and take!

Keep Making It Happen!

-Coach Brian 

Why Do A Turkish Get Up?

If you have been in training recently you have probably noticed we have been doing the Turkish Get Up a lot. I have also seen a couple people asking why we have been doing it so much so I thought I would take the time to write a blog about it! 

If you know me than you know I am a huge fan of the kettlebell and all training around it. Even more so the Turkish Get Up is one of my favorite movements with a kettlebell because it is so universal to use. I have used variations of the Turkish Get Up as a warm up, as my main training, and for a cool down, making it a very useful movement in my bag of exercises. 

So now that I have talked over my personal love for the movement lets break down why it is such a good movement! If you were to break down the movement piece by piece I would say there are 9 fantastic benefits and health factors it offers being:

  • Primitive rolling pattern
  • Unilateral development
  • A lunge pattern
  • An overhead hold
  • Two hip hinges
  • Glute activation
  • Core recruitment
  • Improved leg drive
  • Rotator cuff stabilization

If you look at that list you will see that the Turkish Get Up is challenge your entire body in a way most other exercises simply cannot by themselves. This movement is also great because it gives you direct feedback with imbalances in the body. You can see right away which side is stronger and during what parts of the movement are harder for you. You can take that information and use it to help strengthen and address the imbalances which will help overall health!

When the Turkish Get-Up is loaded, to what you consider heavy, you will develop ridiculous strength. Heavy get-ups improve your strength in many ways, but one of the most important ways is by teaching the important skill of “linkage” while eliminating strength “leakage.”

According to physical therapist Gray Cook, “Stabilizers are what give you the mechanical advantage to be stronger.” Heavy Turkish get-ups improve your stabilizers, which will improve your linkage, and simply put, more linkage equals more strength.

Hopefully this helped talk about why we do the Turkish Get Ups and all the cool benefits we get doing them!

Keep Making It Happen!

-Coach Brian

6 Week Golf and Slow Pitch Softball Workshop at Get Fit NH

Starting  Saturday, June 15, 2019 for 6 weeks Get Fit NH will be hosting an hour session all about golf and slow pitch softball to get players ready to hit the course and field this summer! 

What is the class all about?

This class will help in several key aspects regarding these two sports.  Firstly mobility and flexibility specific to these sports to help decrease risk of injury while playing.  Secondly working on rotational control and power, a.k.a hit the ball farther and have more control for both.  

What types of exercise will be we doing?

Mobility work along with power work using things like medicine balls, bands, and occasionally weights in order to compliment what you already do in training.  This will allow for a more focused time to work teaching power and safety during rotational exercises (i.e. swinging a club or a bat).

Will this put me over the top if I’m already training 4 days a week?

No, with this being a less intense and a more focused hour of training. It should not put you in a position to increase risk of injury.  

Is this only open to Get Fit NH clients?

No, however due to the nature of the class it is going to be capped at 20 participants so hurry and reserve your spot!

When? Where? And How much?

  • 7am-8am every Saturday morning for 6 weeks beginning 6/15/2019
    • Due to recovery week this will exclude 7/6/2019
  • At Get Fit NH
    • 287 South Main Street, Concord, NH
  • $99 for the entire 6 weeks

If I have any questions who should I contact?

Coach Adam Gray

Adam@getfitnh.com

Where do I sign up to reserve my spot?

Right Here

3 Reasons Fridays Are Important

  1. Mentality:  Probably the most important part of why training is important is the mentality or the mental strength that is required to do so. Also on the flip side what you are reinforcing to yourself if you skip it. I'm not talking about skipping one Friday if something comes up and you just can't make it, I am talking about Fridays upon Fridays of skipping. It teaches, even if it's just subconsciously, that its ok to not
    finish what you start. That after three days it “ok close enough”, that is a dangerous sentiment to have, it’s the same as taking the opportunity to do 21 days of clean eating and on day 20 saying “well I made it 20 how big of a difference is 1 day going to make”. Nutritionally and training wise maybe not much, at first, however it’s a slippery slope at first its one week. Then the next week you think “I skipped Friday and felt fine, don’t really feel like going this week either” then the trend continues.
    Missing one class might not have a huge impact on training but if that trend
    continues that’s 4 classes a month and 48 classes a year. Don’t give yourself an
    excuse to not finish what you started, it starts with one thing, but we are all humans,
    if we give ourselves and inch we will take a mile. It may start with training, but
    before you know it it’s bleeding over into nutrition and general life responsibilities.
  2. Training: The programming at Get Fit NH is designed to affect your system in
    different ways to elicit and overall training response. Many of you already know
    this but training is written as 2 days of Metabolic work (most closely resembling
    cardiovascular training) and 2 days of strength work. That means that the training
    is written to work as a whole balanced program over a weeks span, so missing a
    Friday leads to an unbalanced week of training. For the best training effect we have
    to take advantage of all of it. Can you really tell me that missing 48 trainings in a
    year won't affect you?
  3. A general sense of accomplishment: it's no secret that Fridays trainings are
    challenging, and on Friday you are tired, stressed, and ready to end your week as
    soon as possible. The sense of accomplishment you will feel after making sure you
    gave it your absolute all and saw the week through to the end will be great.
    Fridays are important too, don’t give yourself and excuse, it probably will not stop
    there!
    -Coach Adam

Referral Challenge for June and July

We had such a fun time giving away a prizes from our April and May referral challenge, we decided we HAD to keep the challenge going to June and July. So get talking! All those BBQs you are going to and fun summer outings are great opportunities to talk about your story and encourage others to start theirs too!

If you refer someone to us in June or July and they sign up we will give you a $200 gift card to S&W, Bass Pro Shop or EMS so you can deck yourself out with whatever mountain biking, fishing or camping gear you desire! 

On top of that, we will put your friend's name in a separate drawing to win a $50 gift card to Under Armor so they can deck themselves out in new training gear. 

A great way to get people into training is to take advantage of Friends and Family Fun Fridays. This is less of a commitment for them than saying they will do two weeks for free. Let them see who we are and we will show them what we can do for them. Together we can make a big difference. 

We are happy to encourage Friends and Family Fun Fridays at all training times through the summer! 

Can't wait to see who the lucky winner is August 1st!

Coach Meagan

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