On Saturday, May 11, 2019 we will host a charity training to support our Rock n' Race Team, Get Fit NH & Beat Cancer. Proceeds from this event go to the Payson Center right here in Concord. To read extensively on where the money from the Rock n' Race goes check out this link.
We have all been impacted by cancer and this cause deserves our support. If you can't get out there and walk or run with us then come on down to our charity training on May 11th at 8AM. Your friends and family are more than welcome to join us. The cost for this event is $10 and we will put all funds toward our team. The Rock n' Race is Thursday, May 16th at 6PM. If you have not joined our team yet you can do so right here (Get Fit NH & Beat Cancer is our team name)
Mark your calendar for these events and the changes to our schedule!
We will be CLOSED for training that night. We will be open for training in the morning on Thursday, May 16th. We will be OPEN Wednesday, May 15th for all EVENING trainings ONLY so that those who are unable to participate in the event do not miss a night of training
Thank you for understanding and for your support. Let's make it happen,
We are going to be giving away one of those things on June 1st! Your chance to win is pretty easy. Talk to your friends, family, co-workers about Get Fit NH. Share our Facebook video on your page. If you refer someone to us in April or May and they sign up we will put your name into a drawing to win and when you win you will get to choose what you want us to buy you....pretty cool, huh?
It is April 4th, so we are a little late to posting this idea (it came to me in the middle of the night last night, always keep a notebook next to your bed!) so with that being said anyone who currently has friends or family in trial and have not signed up yet we will absolutely include your name in the drawing!
But the prizes go even deeper than this! We will also put whoever you referred into a drawing and pick that name on June 1st as well. They will have an opportunity to win a new pair of training shoes or a $50 gift card to Under Armor. EVERYBODY WINS!
So if you have Facebook and you haven't liked our public Get Fit NH page then start there by clicking here and share our video! Start checking in so your friends can fully understand just why you are so awesome! I am super excited to buy you and your friends stuff!
Let the games begin,
Push ups, pull ups and fat loss, oh my!
I think we can all agree that push ups and pull ups are hard…..really hard. A common goal I hear when students begin training with us is, “I want to be able to do a chin up” or “I want to be able to do a push up.”
I have been lucky to see hundreds of students meet these goals over the past 5 years. It is one of the coolest things to see as a coach!
So let’s talk about each of these and come up with 3 ways you can get better at them this year
If you are a fat loss student then step one to being able to do a push up is to lose the fat. How do I lose fat, you ask? Food, it’s all about the food. We can help you get a better relationship with food so you can lose the fat so you are able to push your bodyweight up and down. We offer a ton of nutrition coaching- talk to us!
Learn to keep your body TIGHT. When we coach you to bring your toes and knees together and squeeze your cheeks it is not because we are knit picky. It is because to be able to push yourself from the floor and get your body to talk to each other from the head down to the toes you need to keep your whole body tight. If you can teach yourself to keep your body that tight during all of your training- squats, deadlifts, swing, planks, etc then it will become a more natural feeling
Working on your trunk stability. Let us teach you about rolling patterns (or see it for yourself on our website!) Practice perfect reps. Be PATIENT Be CONSISTENT and STOP telling yourself you’ll never be able to do it.
Same as the push ups. If you are a fat loss student then you need to lose the fat before you can get your chin over the bar. I’ll address relative strength in a moment
Hollow body holds. We’ve been working on them in training. Do them regularly. Do them right. We talked above about keeping your body tight. This is the same thing for a pull up.
Hang on the bar. In order to get your chin over the bar you have to first be able to hang on the bar. If you keep your body tight and just hang on the bar I can STILL help you get strong. If you lose the fat and you are strong, you will pull your chin over the bar
Here is a little education for you…
Relative strength- is the amount of strength to body size, or how strong you are for your size. This reflects a person's ability to control or move their body with no more weight than their own. Think push ups and pull ups for repetition.
Absolute strength- is the maximum amount of force exerted, regardless of muscle or body size. Think heavy deadlifts and heavy squats. If I am 140 pounds and I can lift 225 pounds off of the ground then I am stronger than someone who is 215 pounds and can lift 300 pounds off of the ground because I am able to lift 1.5 times my body weight but the other person can only lift 1.3 time their body weight.
There are many ways to prove you are strong, but relative strength proves you are strong AND lean.
It is supposed to be awfully blizzardy here in New Hampshire this afternoon and evening. We are hoping Mother Nature saves the rest of these storms for Wednesday's and weekends. This afternoon and evening we are closed for your safety and ours. We sincerely appreciate your understanding. Snow days do not take away from perfect attendance!
I realize it has not started snowing just yet, but when everything else around us is cancelling their evening activities it only makes sense that we take that same caution for you and my fabulous team!
Stuck Inside? - Do This!
1) Spend some time on a foam roller, doing your correctives, and flexibility training. You have enough knowledge to make this time productive.
2) Do any additional nutrition planning and prep work for the week.
3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.
4) Don't stress out!
Training Options Here! If you don't know what you are doing - don't do it.
No Band, no problem try this training - click here
Have a band at home? Try this "vacation training." Just pretend you are somewhere tropical - click here
Happy shoveling this evening and tomorrow 🙂
This week Coach Adam talks about efficiency in your training and how we try to challenge it!
Why are we doing upper body rolling and how do we do it to get the most out of it? Watch below to find out!
We have been working on patterning the full Turkish Get Up and it has been so awesome to see everyone doing so well and building skills!
As you have seen the Turkish Get Up is a pretty complicated skills with a lot of moving parts. It takes a lot of focus and patience to become proficient in this movement. On our instagram, (@GetFitNH), I took some time to talk about some common things we see to help build this skill better!
#1: Proper Hip Placement
In the picture below you see a very common thing we see when people are placing their hand down to the ground when working their way down from the top of the Turkish Get Up. People tend to sit the hips back to get the hand down to the ground, which limits mobility and space when trying to pull the foot through. Make sure to keep the hip over the knee by walking the hand down the thigh to make sure you stay in the right position.
#2: Roll Don't Crunch
This one tip can be a BIG game changer for people working on the Turkish Get Up. Get the first movement of the TGU down can be the most challenging. The first video below shows what it looks like when you try to crunch or sit up from the starting position. Trying to do this is very difficult because the body is trying to move against its natural mechanics and gravity.
The second video shows what happens when instead of sitting up you roll over to the elbow. The body will follow the natural angles you make. Drive the shin towards the hand on the plant foot and try rolling your body up to the elbow and watch that movement become a lot more smooth!
#3: Joint Stacking
When working together your joints are very STRONG! We can make them work together by joint stacking. What that means is aligning multiple joints on top of each other to build a strong support beam.
In the first picture the hand is placed to far away from the body which is not allowing the joints to stack and be strong. When you do not joint stack all the weight and pressure will go to where every the bend point is and stress that single joint. Think if you have a support beam and hit it in the middle with a sledge hammer, now that bent in point is taking most of the stress. The same will happen with your joints if they are not properly stacked!
Hopefully these tips can help you master the Turkish Get Up!
Keep Making It Happen!
Some of you might have seen these videos on Facebook last week, but for those of you who are not on Facebook this is for you! Check out the videos below along with the brief explanation of what we are looking at. If you are on Facebook and you missed this then you will want to head here and like our page right away (I'll wait...)
Video 1 shows thumbs up high at the bottom of the swing. “Thumb to bum!”
Also shows the correct way to start a swing which is from the floor! Starting from the floor encourages an aggressive hike from the bottom which reinforces the power of this movement right from the first touch of the bell.
Video 2 shows what we often see in the gym which is starting the swing from the standing position which not only compromises your back, but again the power of this movement. You will also notice the bell is way low which forces the chest to dip below the hips. The thumbs should be up high to keep the hips engaged and generate power from glutes and hamstrings
Video 1 shows neutral spine and shoulders above the hips. We often see what video 2 shows which puts the spine in a compromised position. Find a spot on the floor! When you break spine alignment you compromise not only a whole lot of power, but also risk of injury. Same thing when your chest dips below your hips you are seriously compromising your low back.
Video 1 shows proper follow through technique meaning at the top of the swing there is “triple extension.” That’s a fancy way to say ankles, knees and hips are locked out at the top. It also shows shoulders pulled back at the top which protects from the reach at the top and hyperextension.
Video 2 shows the top of the swing with soft knees. Triple extension promotes the explosiveness of this exercise so lock it out! Also you’ll notice the bell is reaching forward at the top which does not make for happy shoulders so pin those shoulder blades together.
Next time we do kettlebell swings in training keep these techniques in mind. We hope this clears up some coaching cues along with visual aid to help you have the best kettlbell swing in the world!
Keep making it happen,
We cannot get better unless you tell us how we are doing and what you need so let's do just that! Please click here to take a quick survey so we can serve you better.
Also, let me put your mind at ease, we have no intentions of making big changes. Get Fit NH is a solid business and culture that does not need tweaking. Our goal is to keep you happy, give you more of things that you want, continue earning your trust and get you results!
We appreciate your support more than you know,
Get Fit NH Team
Next Scheduled Recovery Week: Sept 3 - Sept 7, 2018
Is summer really almost over? We are wrapping up our 8 week summer session. We take a break the week of Labor Day as it gives us that mental break to prep for life to pick back up and allow us to get our head on straight and be physically prepared as we head into the longest training phase of the year! Our next recovery week is not until the end of December!
You may have noticed that as we get closer to recovery week the daily and weekly training intensity has increased.
That is purposeful.
Because we are working toward a week of MacroRecovery, we are intentionally working at a higher level.
Then we will take a scheduled, purposeful rest.
Because whether you think so or not, you cannot and should not train really hard, all the time.
In fact one of our training program design principles is what is referred to as MED.
Minimum Effective Dose.
In other words, what is the MINIMUM stimulus we need to get better - stronger, leaner, better conditioned, etc.?
What? The minimum you say? That is NOT my style. Go hard or go home!
That WILL work, at least for a short time. Until your training overwhelms your ability to recover, and you start breaking down.
How can you tell that is happening? That you're not recovering fast enough from your training? Here's a few warning signs:
Altered Heart Rate and Blood Pressure
You are having a hard time getting your heart rate up, or it's beating like a racehorse when you feel like you aren't really doing much.
Poor Sleep Patterns
An increasing pattern of the inability to sleep restfully.
Your training loads have stagnated or even decreased.
Mr. Crank-Pants, anyone?
Eating Habits Disrupted or Compromised
It's not just a matter of will power. Overreaching and overtraining can cause physical cravings if our bodies are missing crucial nutrients because of too much physiological or psychological stress.
If you are getting sick frequently (eg. more than one cold a year) your immune system is probably compromised.
Increase In Injury
This could be not recovering from the normal microtrauma caused by training, for example you are sore for 2 or 3 days after training, or you are getting strains, sprains, aches and pains that you normally do not.
Lack of Progress (Plateau)
This could be either in body composition (not losing bodyfat/gaining muscle) or not making gains in the gym.
Enter Recovery Weeks
Recovery weeks are designed to give you rest; physically, emotionally, mentally, and spiritually.
You see stress is not just a "mental" thing. Do you realize when you train you are stressing yourself out, on purpose? That gets added on top of all the other stress in your life, whether it be work, home, or the jerk who cut you off in traffic. Your central nervous system doesn't care, it just knows when you have too much of it, and it doesn't like it!
And while you can't stop the knucklehead from driving like an idiot, there are things you can do to avoid excess systemic stress, and taking recovery weeks is one of them.
Here's My Top 5 Things To Do On Recovery Week
What about you?
You see you don't have to "not move" for a week. There is nothing wrong with getting outdoors, taking a walk, hitting the rock climbing gym, spending some time on the foam roller and stretching, getting a massage, and/or taking some long showers or baths.
Those things will aid your recovery and help you relax; running 2 or 3 or 5 miles every day (or every other day), or going to spin class, will not.
I train hard, but more importantly I train and recover appropriately.
I am in it for the long game. When I am sick, or excessively tired, or injured I cannot train.
THAT is what sets me back.
Recovery is what drives me forward. On a daily, weekly, and quarterly basis.
You ready to get better with me?
MAKE IT HAPPEN!
The Get Fit NH Team
PS. Below is the "Science Stuff" I promised - Enjoy!
Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.
The Recovery Curve
I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!
The following illustrates a “good” recovery curve:
The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).
Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.
A closer look at the chart will help explain what I mean.
The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.
The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.
But what’s going on?
Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!
Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.
You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.
The recovery curve continues with Supercompensation. Here is how Coach King describes this process:
“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation
In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!
As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!
The flip side to all this is what happens when the recovery process isn’t working so well.
This chart represents recovery gone “bad”:
When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.
The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.
Which leads us to:
Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!
That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.
That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.
If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”
So now that we have established you are ready, willing and able to embrace recovery week, what do you do?
Glad you asked!
1.) Physical Rest and Regeneration
– Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program
– Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 15-30 minutes is fantastic!
– Daily restorative walks are beneficial during this week. 30-60 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Don’t overdo it!
2.) Physiological and Psychological Rest and Regeneration
– We must normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program
– We have taken the road less traveled by being flexible eaters with a long-term approach to success and thus we will take a break from our aggressive fat loss nutrition plans. This is not a free for all, so stay away from your “trigger foods” (junk foods and sweets) that open the door to excessive calorie intake.
– Instead plan (key word) and enjoy 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!
– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Jumpstart Nutrition Guide if you need help.
3.) Celebrate the Fruits of Your Labor
– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance
– Enjoy your results!
THANK YOU, THANK YOU, THANK YOU!
We would just like to take the time to thank you from the bottom of our hearts for all of your hard work and dedication to improving your health and fitness… keep Making It Happen!
The Get Fit NH Team