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Don’t Fix What Ain’t Broke

21 April

bestofLast week I had a very excited client come up to me and share how well she had been doing since the 21-Day Detox.

It went something like this.

“I am still eating the detox plan and I feel great. I have lost 19 pounds and it has never been easier. I have loads of energy. I am running my best 5k times ever. I am going to get to 25 pounds lost and then start adding some of the foods back in.”

Now all those things are fabulous. What more could you ask for? In fact those results are so fabulous that the next word I uttered was…

“Why?”

As in “Why would you change anything if you are getting the results you want?”

And she didn’t really have a good answer. “Well, I guess just to see what happens.”

Well my educated guess is that if you start adding things back in – sugar, dairy, and wheat for instance- that you are going to go back to feeling like you were. The fact of the matter is that none of those things are necessary for good health. At the least you want to be very careful when you re-introduce them and make sure you aren’t getting any adverse reactions. We discussed those things (and I congratulated her on her achievements- I am not heartless) :)

Think about it though.

The old maxim is “If it Ain’t Broke Don’t Fix It.”

Same thing goes for your training.

Spring is here. Summer is coming. The weather is nice. You are headed outside.

I get it.

But that doesn’t mean you don’t need to train. You still need the soft tissue work, the mobility and flexibility work, the structured metabolic work and the balanced strength work.

THOSE are the thing that help you hit the golf ball further, stay on the bike longer, and tackle the taller mountains. Don’t get caught in the trap of thinking that walking, hiking, biking and golfing is training.

It’s Not.

You are able to do all those things because you have taken the time in training to get better.

And that quest never takes a break, never slacks off, and never ends.

Stay the Course.

Hold The Line.

Make It Happen.

Dean

 

 

Do you want to lose body fat?

15 April

BMStext……is that a silly question?

I am pretty sure most of us are here to lose body fat, build muscle and feel good! Have you set yourself a body composition goal?

If yes, ask yourself these questions:

  • How often do I get my body composition tested with one of my coaches? If the answer is not every 4-6 weeks then your behavior goals are not supporting your outcome goal.
  • Do I create a weekly meal plan and follow it? If your answer is no- why? Failing to plan is planning to fail. That is so true. It may take time to sit down and make a plan, but it SAVES time when it is time to go grocery shopping, think about what’s for dinner, and certainly saves time meeting your goal!
  • Do I recover from training efficiently and effectively? If you’re not getting some protein, produce and water in your body as soon as possible after training you’re not maximizing your potential results.

If you have not set yourself a body composition goal, let me ask you these questions:

  • Have you had your body composition taken with one of your coaches? Using the Intelametrix Ultrasound System is easy, discreet and accurate. It is hard to set a goal if you do not know where you are at!
  • Did you walk through our doors to become the best version of yourself you could possibly be? Whether that means stronger, leaner, faster, happier, healthier….how do you know you are achieving the best version of yourself if you do not know where you stand?
  • Do you fear being held accountable? The body composition test doesn’t lie. If your nutrition “slips up” your body composition goes up. If your nutrition is on point, your body composition is on point.

These are only a few things I challenge you to take in to consideration when setting goals. If your actions don’t support your goals then you’re going to be walking in circles with no results. We are here to help you meet your goals.

As always- be accountable. Take advantage of all that we offer you to succeed.  Schedule a body composition test with your coach today.

Make it Happen,

Coach Meagan

Recovery Week Reminder

11 March

“Train the athlete as much as necessary, not as much as possible” – Henk Kraaijenof

Good morning Warriors!

What an incredible training cycle we are having. Records are being broken, personal bests are being achieved, and fat is being torched.  We saw over 1000 pounds lost in a 21-day period. You all are amazing!

Recovery CurveIn a couple weeks the next part of your training plan is being implemented. Yes that’s right, RECOVERY is a specific and integral part of getting better.

The week of March 24th is a full recovery week at Get Fit NH. Those who take this time to deload or unload are the ones who remain injury free and set themselves up for more progress. Those who go their own way tend to suffer – I see it over and over.

We have written extensively on the benefit of recovery over the years, so if you haven’t read them or need a reminder, invest some time to go over these articles – you will be glad you did!

Recovery, Deload, and Getting Better

“I HATE Recovery Weeks!”

Minimum Effective Dose

Recovery Is Where The Magic Happens

Rest, Recover and Regenerate, It’s Not Optional

Hold Yourself Accountable

10 March

pattiThink about the first time you walked through the doors of Get Fit NH. When you came to us maybe you came with a goal to lose weight, feel better, look better, manage stress, or get strong. I want you to think about a few things:

  • When is the last time you have assessed your goals?
  • Have you set specific outcome goals for yourself?
  • And if so, have you determined your behavior goals?

If you never write down your goals and develop a plan to make them happen you will not see results.  I may have a goal to lose 4 pounds in 4 weeks, but how am I going to get there? Can I just train 4 times per week then eat McDonalds on the way home from the gym? No.

  • Outcome goal: I want to lose 4 pounds in 4 weeks.
  • Behavior goals:
    • Train 4X per week for 4 weeks
    • Train as hard as I am able. Do each progression that I am able to do.
    • Turn in a weekly meal plan to my coach
    • Turn in a weekly food log to my coach
    • Email/Text pictures of my meals to my coach
    • Follow P.P.W.

Making your goals public is motivation to get it done. That’s why success sessions are so important. Your coaches know your ability and can push you when you need it on the training floor. If you have not had a success session with your coach, it’s time to set one up.

Just ask Patti Johnson from Concord 5 AM.

  • Patti’s outcome goal: 6 Jumping pull ups in a row
  • Behavior goals:
    • Do chirpees overhand grip whenever the opportunity arises.
    • Negative pull ups
    • Band assisted pull ups
    • Avoid underhand grip (chin ups)

Patti declared her goals and I held her accountable. Every time I went over the chin bar Patti had that overhand grip and powered through every second. That grip is a lot harder and she knew it, but because we both knew that she had set a goal for herself she followed through.

And guess what? Patti can easily do 6+ jumping chins and 3 in a row from a dead hang.

Talk to your coach today about setting up your success session. Don’t wait to make your goals public knowledge.

Be accountable.

Make it happen,

Coach Meagan

Better Body Workshop: High Performance Hips

26 February

hI have a few questions for you:

  • Do you enjoy running?
  • Do you sit a lot during the day?
  • Have you ever had knee issues?
  • Have you ever had low back pain?
  • Have you ever had hip issues?
  • Do you know someone who does?

If you answered yes to any of these questions then you (and that someone) need to make an appointment to be at our Healthy Hips Clinic on Wednesday, March 19th.

Your hip is an amazing joint. It (they) is designed to move freely and in just about every direction.

But what if they aren’t all that mobile and “loose”?

The human body is great at compensating, and it going to find a way to move. If the hips are locked up, your body will get the mobility from the joint above (low back) or below (knees) the hips.  This can lead to injury, and that could be the reason your back and knees are aching.

How do you increase hip flexibility?  Just stretch, right?  It is not that simple!  There are actually 9 flexibility factors that we need to address when looking to achieve optimal hip flexibility.  In our Healthy Hips Clinic we will review those factors and work with you on exercises to increase hip flexibility and decrease pain that may have resulted from tight hips. You will want to wear training clothes and be prepared to move.

I look forward to seeing you there!

Coach Erin

Take Action Bonus: Register and submit payment by Wed. March 12th and take $10 off..

High Performance Hips
Place: Get Fit NH Concord
Date: Wednesday March 19th
Time: 5:30pm – 7:00pm
Investment: $25 ($35 after March 12th)

This workshop is open to the public.

I Dare you to Discover and Share your Why

24 February

Why?What is your why?

Today I want to make you think a little bit. I want you to think about why you walked into Get Fit NH. Where did you find us? Who told you about us? What sparked you to finally put your foot down and register for that two week trial? How did you know Get Fit NH was the perfect fit for you? Why did you adopt Get Fit NH into your life?

Do you know the answers to those questions?

Maybe some of them, but I want you to dig deep here. Maybe you have grandchildren who you want to watch grow up and get married and maybe even have great grandchildren. Maybe you are tired of spending hundreds of dollars on medications that can be cured with a little discipline in the kitchen and in the gym. Maybe you wanted a challenge…but why? Maybe you wanted to get stronger…but why?

If your why is big enough nothing will stand in your way.  This week I challenge you to declare your why and post it in a place where you will see it every day.

 Also share your “Why?” below – The power of team and accountability is huge!

I’ll go first: I train to be a strong which gives me my independence. I train to be lean which saves me money on Dr. visits. I train to feel confident and to feel self worth. I train to set the example for my family. I train to live.

-Coach Meagan

Reach the Beach is back!

21 February

1237226_10153202519165507_645597593_oThe planning for Reach the Beach 2014 has begun!

Reach the Beach (RTB) Running Relay Race is one of the longest distance running relay races in the United States. The race will start on Cannon Mountain and finish on the sand at Hampton Beach. The relay will consist of a 12 person team that will rotate through 36 transition areas as they cover approximately 200 miles. This means that each relay team member will run 3 legs of varying lengths and difficulty and will cover an average total distance of ~16.6 miles.

Now that I have explained to you the craziness of RTB I am looking for all you crazy runners! We are in search of 5 more runners from the Get Fit NH family to complete our 12 person team. If you have heart, soul and desire to complete 200 miles in under 36 hours talk to me today about joining the chaos!

-Coach Meagan

Get Fit NH Closed Tuesday Afternoon, But Check Your Email!

18 February

www2011-051Once again we are making the difficult decision to close our facilities for the afternoon/evening. When I make these decisions the best interests of you and our team are at heart.

I also take a look at the National Weather Service, which currently has the following posted:

THE HEAVY SNOWFALL RATES ARE EXPECTED TO HAVE A LARGE IMPACT ON TRAVEL DURING THE EVENING COMMUTE. DESPITE JUST OCCASIONAL MODERATE TO HEAVY SNOWFALL SO FAR TODAY ACROSS PARTS OF NEW HAMPSHIRE… CONDITIONS WILL ONLY BE DETERIORATING FROM THIS POINT FORWARD. IT IS ADVISED THAT ALL UNNECESSARY TRAVEL BE COMPLETED BY EARLY AFTERNOON.

The final decision comes down to the “Nancy test. Would I want my wife driving on these either now or after dark in these conditions? And the answer to that is no.

But All Is Not Lost!

If you are an email subscriber (and why wouldn’t you be) :) you have been sent a “Blizzard Burner” workout to help tide you over until your next scheduled training.

Not only that…

Don’t forget this Saturday at 10:00am is our “Winter Wonderland Workout” to benefit Rise Again Outreach – Be There!

Make It Happen!

Dean

Are You Incompetent?

10 February

incompetenceWhat you say?

I am being mean, you say?

Not at all. In fact a willingness to declare your incompetence is the first step to getting better at something.

Here is the definition of incompetence: “The inability to do something”

What’s mean about that? It’s kind of a fact of life, that we all aren’t naturally good at something and actually have to work at it to get better.

Have you been watching any of the Olympic Games?

Do you think these amazing athletes popped out of their mothers wombs ready to ski, skate, jump and fly at a world class level?

No, rather they found their level of incompetence and then worked to overcome it.

Too many times in my own life I have reached a certain level of success in an endeavor, hit a roadblock, and given up.

“It’s too hard”

“I can’t do it”

“I’ll never be good enough”

Self – SHUT UP!

As coach Erin says, you need to Reset Your Mindset.

“Not now” doesn’t mean never.

Too often we give up, just before we were about to break through.

Determination and Perseverance are what separate achievers from mere dreamers.

The successful from the discouraged and disappointed.

And the Olympic Champion from all the rest.

Don’t get down on yourself for what you “can’t do”.

As one of my mentor’s Martin Rooney likes to say “The way to seeing you are making improvement is by finding the things you cannot do.”

And then going out and doing them anyway.

Make It Happen,

Coach Dean

 

 

Lessons from the Big Game

03 February

footballWorking my way through a continuing education module this weekend, I heard something that really made my ears perk up.

Martin Rooney of TFW was giving the lecture, and he was talking about some of the different systems that are out there, and how his (and our) philosophy is different.

What he said was this:

“You don’t have to do the extraordinary, you have to do the ordinary extraordinarily well”.

What he meant by that is you don’t have to do some of the crazy stuff that is out there on YouTube that only about .03% of the population can even attempt, never mind perform well. You have to focus on mastering the basics first, then worry about the fancy stuff. Even some of the exercise progressions in here are not appropriate for everyone who walks in the doors, sometimes for a very long time.

Simple exercises are not always as simple as they seem.

For instance name an exercise that:

  • Activates the stretch shortening cycle
  • Increases heart rate
  • Elevates core temperature
  • Fires up the Central Nervous System
  • Strengthens the foot (if performed barefoot)
  • Works shoulder mobility
  • Works thoracic extension

That’s right, it’s the Jumping Jack.

Usually treated as a “throw away, too easy” exercise, there is far more to it than that. Master the jumping jack and you have a lot going on!

I was reminded of this concept during the Seahawks dismantling of the Broncos last night.

From where I sat, Seattle’s defense was not doing a lot of fancy stuff. They stuck to what they do, which is go hard after the passer, stay in their lanes, go fast to the ball, and tackle cleanly. This is all “basic” stuff you learn in PeeWee which led to them earning the title of NFL Champions.

There is a lesson to be learned here.

Don’t worry about all the stuff that you are “not currently able to do”.

Focus on mastering what you can do, and getting a little better, every single time you step into the gym, every single day.

“You don’t have to do the extraordinary, you have to do the ordinary extraordinarily well”.

That’s what leads to being the best you that you can be!

Make It Happen,

Coach Dean