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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

KB Swing Seminar for the Payson Center

05 May

kettlebellWant to learn to swing the “cannonball with handles” the so you can use it in training?

Here is your chance!

While the swing is fairly simple, doing it RIGHT (like anything) is key to safe and effective training.

The best part (besides getting to spend time with me of course) is that this seminar is no charge.

All I am asking is that you make a donation of any amount to the Payson Center for Cancer Care in support of the Rock N’ Race. Could be a penny (although that would be kinda cheesy), but that’s up to you. I’d personally pay $50 to come, so ya know! :)

First come, first serve – Only taking 15 of y’all this time around.

See you there!




KB Swing Mastery Seminar
Place: Get Fit NH Epsom
Date: Saturday, May 17, 2014
Time: 9:00 – 10:15am
Investment: A little somethin’ somethin’ for the Payson Center



Color Vibe 5K 2014 is back- join our team today and get a discount!

02 May

WackyRacesThe Color Vibe 5K is coming back to the speedway Saturday June 7th at 9 am!

Last year we had a blast getting splashed in bright colors and we look forward to doing it again next month. Join our team today to get in on the fun!

This 5K is perfect for everyone:

  • Families (strollers too!)
  • Walkers
  • Runners
  • Kids of all ages

Get signed up by clicking here 

…BUT WAIT! Make sure you select Get Fit NH under “Team Name” so that you can get your 10% discount. Our coupon code is T65VZ4. 

If you would prefer to volunteer for this event and hand out water to the walkers and runners you can do that by contacting Get Fit NH’s one and only Deb O’neil at DOneil@NHMS.Com

See you there,

Coach Meagan

What do you drive?

28 April

I want you to take a second and think of your favorite car. It may be a sports car, an antique ride, or maybe it’s a luxury vehicle. Now I want you to think about how you would treat that car if you had it.


  • What kind of fuel would you put into this vehicle? The “good stuff” or the “cheap stuff”?
  • Would you keep up with the maintenance that goes along with owning an $80,000 machine?
  • Would you eat ice cream while driving that car? Or would you fear that you may destroy the interior of your valued possession?

I think you may see where I am going with this metaphor…

Your body is a machine. And I can assure you it is a heck of a lot more valuable then any materialistic possession you’ll ever own. You only get one body and you need to take care of it now, because here is the scary part- ready?

If you don’t take care of your body and give it what it needs you are putting yourself at risk for countless harmful and fatal health risks.

No, not…

  • I’ll start on Monday
  • I don’t have time
  • Well I train 4X per week so I can eat whatever I want.

There is no time for excuses. At best case scenario we see you for 4 hours a week!

Do you know how many hours are in a week? 168.

That means at BEST case scenario there are 164 OTHER hours during the week where you need to be making conscience and smart decisions.

Because guess what?

You cannot out train poor nutrition. Sorry. It just is not possible. Treat your body like a Camaro.

  • Fuel it up with the good stuff- Protein, produce, water
  • Train at an absolute minimum twice per week (for best results make that four times per week)
  • You don’t want to destroy your interior- so just eat clean

Remember training is forever.

I will see you guys two-four hours a week FOREVER! (Lucky me, huh?  …..or lucky you?)

Make it Happen.

Coach Meagan

But I’m Not A Runner!

26 April

question markI love questions, particularly when a client takes such an interest in their training that they want to know “Why?”

As in “I am not a runner, I don’t understand why we are doing drills like ‘through the gears’, it doesn’t make sense to me.”

That is actually a great question for a couple reasons. Besides the obvious, it also lets me know that we need to do a better job educating. It’s a win-win, because both student and teacher are getting better at the same time.

So why do we do this type of drill anyway?

Last week we talked about the TFW formula for Agility Training.


Acceleration. Deceleration. Stopping. Re-acceleration = Conditioning and Injury Prevention

You see agility training is not just about pro athletes running through cones, stopping on a dime, and exploding in the other direction.

  • It’s about you and I being stepping off a curb and having to screech to a halt before the kid in the truck runs us over.
  • It’s about being reaching out and quickly grabbing our children or grandchildren before they take a nasty tumble.
  • It’s about maintaining our ability to move, adjust and react as we get older.

And if we want to maintain it, we got to train it.

So let’s talk about those seated sprints and through the gear drills.

Consider all the things that we are accomplishing, training, and learning:

  • Posture – staying tall
  • Core Work – maintaining low back position
  • Flexibility – can I keep my legs completely on the ground, toes pointed up?
  • Shoulder mobility – can I move through a full range of motion?
  • Reaction time – how fast can I respond to the commands through the gears?
  • Conditioning – gets my heart rate up, blood is pumping!

And once we get that arm action down, our standing work becomes even more effective.

Does it apply to running and sprinting?

You bet! But all these thing also apply to many other aspects of training as well.

Effective arm action helps us create more power, maintain our center of gravity, and keep our balance. And moving better and being more efficient in these areas translates to all of our training.

And helps us get a little bit better, every day.

Keep those questions coming, and keep Making It Happen!

Coach Dean

P.S. – If you are a runner, want to be a better runner, or intend to start running, you need to be at Coach Sarah’s “Running Mechanics & Injury Prevention” Seminar on May 7th.

Sign Up Here!








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…


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.




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.