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Learning (Relearning?) to Eat

28 July

partner250About 129,000,000 results.

That’s the number of sites that “The Google” spit back at me when I typed in the word “diet”.

One Hundred Twenty Nine Million.

Is is any wonder confusion reigns when it comes to what we put in the hole under our nose?

The truth is that there is “no one size fits all diet plan” whereby we all have the lean, healthy, high performing body that we think is the answer to all our problems.

BUT (there is always a but)…

But there are principles of nutrition which apply broadly that if adopted lay the foundation for health, fitness, productivity and perhaps even longevity.

And that is where Whole9 comes in.

I am a big believer that you need to know why you are making certain food choices, or you won’t keep making those choices when it gets hard.

It’s not just a matter of of putting together a bunch of great recipes for a few weeks.

It’s about learning and applying the principles of nutrition, meal after meal, day after day that is going to make the difference over the long haul.

So run, don’t walk to one of our nutrition seminars this week.

This is not just another thing to “try”.

I have personally witnessed Coach Nancy read, study, and pretty much dissect the guide we are going to put in your hands. She has put dozens of hours into recipe preparation. But none of that matters to you unless you make it matter to you. (ponder that for awhile!)

We have continually worked hard to provide our clients the best that science and real world experience has to offer through our fitness practice.

We WANT you to succeed, to reach your goals, and achieve your best health.

Make an appointment to be there this Wednesday or Saturday, or both.

Make It Happen!

Coach Dean

Whole 9 Nutrition Seminar 1
Get Fit NH Epsom
Wednesday July 30th
6:00pm to 7:00pm

Whole 9 Nutrition Seminar 2
Get Fit NH Concord
Saturday August 2nd
9:00am to 10:00am




Get Fit Games – Rocking The Results!

26 July

winnerWhat a great morning at Get Fit NH.

Not content to sleep in in a Saturday, we had a great crew show up and participate in the “Get Fit Games”, where we come in, have some fun, and confirm we are getting better.

By my count our athletes set 23 personal bests, 3 new overall top 3 scores, and 1 gym record. Not a bad mornings work!

Here’s the results of this mornings games.

Proud of you all!

Steven Meier
Personal Best:
Long Jump
1000m SkiErg

Alice DonnaSelva
New 2nd best overall ladies score
Personal Best:
Deadlift, Get Fit Fit Level Achieved
Pushups, Bronze Level Achieved
Vertical Jump
Chinup, Bronze Level Achieved
1000m SkiErg

Rachel Maccini
Personal Best:
Deadlift, Silver Level Achieved
Inverted Row, Get Fit Fit Level Achieved
Long Jump
Front Plank, Bronze Level Achieved
1000m SkiErg

Susan Moseley
Personal Best:
Deadlift, Susan Moseley
Inverted Row, Get Fit Fit Level Achieved
Long Jump
Front Plank, Get Fit Fit Level Achieved
1000m SkiErg

Cristy Bresson
Personal Best:
Deadlift, Silver Level Achieved
Inverted Row
Front Plank, Silver Level Achieved

Jayne Millerick
Personal Best:
Long Jump, Ladies gym record, Get Fit Fit Level Achieved
Ski Erg, 3rd overall Ladies score

Terry Reed and Darlene Drew were first time participants and ROCKED IT! Can’t wait to see what you do next time around!



Lift Like A Man?

25 July

2 Years Strong at 4I am currently reading a book called, “The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” This book was written by some of the finest coaches in the industry, Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove. As I was reading the other night I found a quote that I want to share and build on.

“Your body’s goal is to reach stasis so it can stop making adaptations to the stresses you impose on it. Your goal is to keep imposing new stresses so your body keeps making adaptations”

Now despite the name of the book, this quote applies to anyone looking to get results. We talk about weight selection often. A lot of times you’ll hear your coaches remind you to pick up something heavy! Let me explain to you why we stress this so much.

I will start telling you some of the things we take into consideration when writing a training plan for you to get effective results:

  • Safety
  • Efficient and Effective exercise selection
  • Purposeful exercise selection
  • Purposeful timing sequences
  • Mastery
  • Exercise progressions for all fitness levels

If you have been training with us for some time then you probably know that we have specific strength days and specific metabolic day. Allow me to start with explaining what is happening in your body on those days. Stay with me here, this stuff is pretty cool!

Strength Days:

I won’t get all science geek on you, but I do want you to know why we do what do when we design your program, and also why we are so adamant you keep seeking to progress.

Strength days are designed impose a load great enough to your current muscles fibers to break them down and then build them back up better than they were. Your body is smart, and it WANTS to handle the loads you place upon it, whether that be a 40 pound dumbbell or 4 bags of groceries in each hand. Wouldn’t you rather have your husband ask YOU to open the pickle jar because he can’t? J

Let me give you an example of how I approach load selection (How much I am going to lift that day) with a specific exercise that we did last week.

Dumbbell Bench Press – If these are programmed into my upper body day then I am going to start by selecting 5 pounds more than what I KNOW I can lift. You see, if in my mind I already know I can press those 35 pounds dumbbells then my body definitely knows I can already do that. If I want to see a change in my body and my performance (which I do) then I need to try something more. My muscles already know I can do that. My body has adapted to that stress already. I need to create a new stress. I need to tear into those muscle fibers and allow them the opportunity to tear, recover/rebuild and grow. So how does that muscle get stronger?


I know you’ve heard us explain the importance of recovery – it’s in this stage of the process you actually get better, if you do it right.

Here’s what I mean. Let’s say on Monday I just did my dumbbell bench press. I am not going to do the same exercise on Tuesday and Wednesday. It takes most people a couple days to properly recover from the demand of a heavy strength day. In your training program we are conscience about tearing into the same muscle fibers two days in a row.

The recovery and repair process from strength training (and High Intensity Intervals) takes a lot of energy. After you kill it on the training floor you will continue to burn calories as your body tries to recover and rebuild those muscle fibers. Which means you’re still burning on Tuesday from your training session on Monday!

BUT- if you select a weight that your body already KNOWS it can perform then you’re not doing yourself any favors.

Quick side not for the Ladies – Believe me picking up heavy load WILL NOT make you bulky. That is a whole other blog in itself – but just know you do not have the testosterone in your body to create such results. Leaner, faster, stronger, healthier means kill it on your strength days – pick up something heavy!

Stay tuned for Part II – Making the Most of Metabolic Madness!

Until then keep making it happen!

Coach Meagan

Help Mary’s Match!

25 July

rocknraceRecently we were approached with an incredibly generous offer. It is too generous not to share and ask for help!

….But first let me explain…

As I am sure many of you know every May Get Fit NH participates in the Rock’n Road Race. This race is sponsored by Merrimack County Savings Bank and all proceeds go to the Payson Center for Cancer Care. We make it a goal every year to raise $3500 for this cause. We have until September to meet our goal. We are about half way to our goal ($1707)  and would love to check that off our list.

maryOne of 8:30 Ladies in Concord, Mary Davidson, came to us with an unbelievably generous offer. Mary offered to match up to half of what we need to reach the $3000.00 level – is that awesome or what?

Here’s the deal. We have $1293 to raise in total, which leaves our share at $647. For every dollar we raise up to that, Mary will match it – I know we can do this!

We are always humbled by the generosity of our Get Fit NH family. Every time we run a Fundraiser Training you guys blow us away. We are so proud to claim you all as our family. Please help us reach our goal by following the link below that will bring yu right to the Rock N’ Race donation page – Thanks!

Help Mary’s Match  – Click Here!

We sincerely appreciate you supporting this cause and we cannot thank Mary enough for her kind heart.

Coach Meagan

Rock Climbing Day Trip Coming August 16th

23 July

On Saturday August 16th at 11:00am we will be headed across the parking lot to Evolution Rock and Fitness. We reserved a time for Get Fit NH student’s to  learn how to climb and spend some time as a family.

Evolution Rock + Fitness provides the most modern and extensive climbing walls in northern New England. They have 16,000 square feet of climbing surface, there is something for everyone at all levels of ability, and they were kind enough to build the facility in our neighborhood – you’re welcome! :) There is enough fun in this place for the whole family- make it a family fun day and bring your kids along!

Check out some of the pictures from our trip over there last year. We all had a great time (even Coach Dean, who kinda despises high things). If you have a fear of heights let’s conquer that fear together on August 16th.

The best part is we worked out a great price for you guys- just $20 will get you a climbing class, rentals, and the rest of the day to climb if you’d like. The climbing class will also teach and certify you how to belay. That means you could go to Evolution Rock and Fitness anytime and not have to pay the staff to belay you- score!

We went even further and worked out a membership discount with them. So if rock climbing is your sport or if you want to make rock climbing your sport, then ask us about the discount Evolution has offered our clients!




Why Nutrition? Find Out Here!

23 July

partner250Just a quick reminder that you do not want to miss our intro to “Whole9″ and your opportunity to get your copy of our nutrition guide. The only way you can get one is by being an active client and coming to one of the intro meetings.
Here’s a sneak peek of what’s in the guide:

  • Our nutritional “elevator pitch” – Nutrition in 60 Seconds
  • A list of food groups that detract from your health and fitness, and those groups that make you healthier
  • A detailed Shopping Guide, including helpful hints for making high quality food choices
  • The Whole9 meal planning template, outlining portion sizes, meal frequency and pre- and post-workout nutrition
  • Delicious, Whole30-approved recipes that follow our meal planning template, and a 7-day meal plan
  • A multi-category FAQ to help you hit the ground running
  • A number of helpful resources – additional recipe sites, references, books and movies

Set aside one of the following dates – we will see you there!

Whole 9 Nutrition Seminar 1
Get Fit NH Epsom
Wednesday July 30th
6:00pm to 7:00pm

Whole 9 Nutrition Seminar 2
Get Fit NH Concord
Saturday August 2nd
9:00am to 10:00am

And the Student Spotlight Goes to…..

21 July

Patti Johnson!

Patti has been training with us for about a year and half and has made some incredible progress. One of the great things I love about Patti is her drive and motivation to achieve her goals. Here are some of the fantastic goals she has met since training with us:


  • Tested out of her red functional movement screen band
  • She absolutely rocks solid push-ups all the way to a tennis ball
  • Conquers the chin bar with her jumping OVERHAND chins- let me go further and give her extra props for staying after almost every single day to work on her chin ups. Now she absolutely destroys the chin bar and she STILL stays after to work on getting even better!
  • Tested out of her white functional movement screen band

These are only a handful of her achievements. Patti is dedicated to her goals and she is dedicated to herself.  I am so proud to be Patti’s coach. Here is what she has to say about her Get Fit NH experience so far.

When I first came to Get Fit NH I was simply pursuing a healthier lifestyle, but honestly I had no “fitness goals.” As I trained I became aware of my deficits through FMS then I decided to work towards getting out of my bands. As I became stronger I realized that I was in the best shape of my life. I think it was hard to have goals at first because I was unaware how “fit” I could be. Somewhere along the line I nixed my life long sugar addiction and during detox I said goodbye to coffee … I am still astounded when I peer into my fridge and see so many veggies staring at me … Nutritionally my diet is the complete opposite of what it was when I came to Get Fit … Now I eat like a weirdo :)
I stay at Get Fit because I cannot imagine training anywhere else. I feel like it is a big extended family whose support surrounds you and encourages you to be your best self on more than a physical level. The Get Fit family is a friendly, caring, encouraging, positive group that exemplifies excellence and integrity from the coaches to the clients. I cannot say enough about the coaches; challenging, encouraging and gently (mostly) pushing me to do things that only I doubt I can do. Their belief in me has really allowed me to see my potential and then train to reach it I have ditched both bands, can hold my own during chin variation training and am working on increasing the amount of push-ups I can complete. I am definitely in the best shape of my life and living the healthiest lifestyle all thanks to Get Fit NH.

Thank you


Patti has earned her results. She has been faithful to training and has made the necessary changes in her nutrition to meet her goals. I am so proud to be her coach!

Keep making it happen!

Coach Meagan

P.S.: If you have a win to celebrate please share it with us!

Wow! Over Halfway There!

14 July

Get Fit NH Training TimeWe are two week into July, which means we are OVER halfway through this calendar year – crazy!

Are you halfway to your yearly goals? If you have lost track of what those goals are, or you are a bit behind, you have a little less than 6 months to get it going.

As Coach Alwyn Cosgrove likes to say, “The Time Will Pass Anyway.”

I say we use that time to Get Better!

You have heard me say it before.

The best time to start is always NOW.

Every day you wait is a day you will never be able to reclaim.

50% of the year is gone, and there is nothing we can do about that, and frankly it doesn’t really matter.

What DOES matter is what you do today.

I have the privilege of seeing people every day come in and work hard to reach their goals. I know for a fact that there is not one of them that doesn’t have SOME obstacle in their lives that wants to get in there way. But that doesn’t stop someone who really wants it, now does it?

So let’s make it count – today and every day.

Time to Make It Happen!

Coach Dean

Get Fit NH Games Coming Soon! Sign up now

09 July

It is that time again! On Saturday July 26th we will be hosting our quarterly Get Fit Games event. This will be hosted in Concord at 8 AM.GFG

This is a great event for anyone who is interested in:

  • Measuring and testing their strength and endurance
  • Looking to set a gym record
  • Looking to beat a gym record
  • Looking to set a record for themselves
  • Looking to set a record to beat next time
  • Having fun on a Saturday morning and seeing what you are capable of!

This is event consists of 7 tests which include:

  • Maximum Deadlift
  • Push up/Incline Push up
  • Front Plank
  • Pull up/Inverted Row
  • Vertical Jump
  • Long Jump
  • Ski Erg

If you have not done this before this is the perfect time to learn where you are at with your strength and endurance. This will help you in your daily training program. You will know where you are at physically and how much you are capable of. When we do this again in 3-5 months you will see where you have improved and have the knowledge to set specific goals. I highly encourage you to participate if you are looking to improve (which of course you are!)

If you have participated before it is time to get back in here and see how far you’ve come and maybe break some records along the way!

Space is limited to 25 students so sign up now!

See you there,

Coach Meagan

Save The Dates. Whole9 Intro Coming Soon!

09 July

partner250We first discovered Whole9 when we did the “21 Day Detox” earlier this year. One of the books in the detox reference library is “It Starts With Food” by Dallas and Melissa Hartwig. Nancy and I were so impressed with the contents and real world application in this book that we began to investigate further into partnering with Whole9 as a nutrition resource and guide for us and our clients. Please take a few minutes to read “Why Nutrition” and keep reading to see how you can get your very own copy of “Whole9′s Nutrition Guide for Get Fit NH“.

Why Nutrition?

Get Fit NH has teamed up with Whole9, specialists in the field of nutrition and a respected authority in the health and fitness community, to provide our clients with a comprehensive nutritional program designed to make you the healthiest you’ve ever been. Why are we focusing so much on what you eat? Because we believe nutrition is the foundation of any good fitness program, and the gateway to optimal health. And we think your nutritional habits play such an important role in achieving your health and performance goals that we’ve asked Whole9 to design this nutrition program for our clients.

Eat Real Food.

Our belief is that a good nutritional program should be centered around eating real food. We know that fad diets, crash diets, miracle pills and “meal replacements” are not part of a balanced, sustainable path towards improved health and fitness. Instead, we encourage you to eat high quality meat, seafood and eggs, plenty of fresh vegetables and fruits, and healthy sources of dietary fats – it’s that simple. Just eat good food, put your meals together in a way that is simple, balanced and (most importantly) sustainable, and experience all of the tangible benefits that come from a nutritional plan designed to help you create a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food.

The Whole9 Nutrition Program

We believe implementing good nutritional habits from the very start is so important that we provide all of our clients with a comprehensive printed handbook designed to walk you through Whole9’s nutrition program. Your handbook includes all the tools you’ll need to succeed, including:

  • Our nutritional “elevator pitch” – Nutrition in 60 Seconds
  • A list of food groups that detract from your health and fitness, and those groups that make you healthier
  • A detailed Shopping Guide, including helpful hints for making high quality food choices
  • The Whole9 meal planning template, outlining portion sizes, meal frequency and pre- and post-workout nutrition
  • Delicious, Whole30-approved recipes that follow our meal planning template, and a 7-day meal plan
  • A multi-category FAQ to help you hit the ground running
  • A number of helpful resources – additional recipe sites, references, books and movies
  • The Whole30, Whole9’s original program designed to “change your life in 30 days”
  • The Whole30 FAQ, to help guide you through your 30 day program

Getting the Guide

We will be holding 2 seminars in the coming weeks where will we go through the guide with you and teach you how to use it for best results. Coach Nancy has personally made every recipe in the guide and will have tips on planning and preparation.

Coming to a seminar is the only way you can get the guide. We are licensed by Whole9 to distribute the guide in hard copy only to clients only. More importantly we do not want this to be just “another thing to try”,  but for this principles to be the foundation of healthy eating for a lifetime. I know it is not easy for everyone to schedule one more thing into their busy life, but realistically if we don’t invest that short amount of time we probably aren’t going to invest the time to implement either. Frankly this was and continues to be a large investment for us to make, and we don’t want copies gathering dust on shelves.

Save The Dates

We will be holding the first two seminars Wednesday July 30th from 6:00pm to 7:00pm in Epsom, and on Saturday August 2nd from 9:00am to 10:00am in Concord.  There you will receive your own copy of the Whole9 Nutrition Guide, as well as expert coaching on how to simply make it part of your life.

See you there!