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Success Stories – Ronald Weilnau

01 April

Coaching a student like Ronald is a joy. I use the word “student” purposely, because Ronald’s results are directly tied into the fact he pays attention, makes sure he understands, and asks questions about both his training and nutrition. The results speak for themselves! – Coach Dean

‘Thank You, Get Fit NH’

I have fought being overweight since the summer of 1967. It was that summer, when I was 10 years old, that I went from being an underweight child to an overweight child in less than three months. Until my first “Get Fit NH” training session on September 23, 2013, I never stepped into any gym to get help with losing weight or to get a leaner body. Due to my own past failures at controlling my weight and meeting my fitness goals, I had my doubts if I would last the first week let alone join. However, thanks to what I found that during that first week I knew I could continue. Therefore, I owe thanks to many people for my successful start towards a healthier lifestyle.

‘Thank you’, Coach Dean and Coach Nancy for starting ‘Get Fit NH’. Also thank you for developing each training session plus the challenges and workshops that you put together to teach us about developing a healthy lifestyle.

‘Thank you’, Coach Erin, Coach Megan and Coach Sarah for choosing to coach at ‘Get Fit NH’ and for the time you give to answer my questions and to training me. I look forward to many more training sessions.

‘Thank you’ to the fellow clients for you are a big part of ‘Get Fit NH’ and you showed me that I can do this. Thank you for the encouragement and praise that you have provided whether it was knowingly or unknowingly given.

‘Thank you’ to my wife for joining ‘Get Fit NH’ three years ago and never pressuring me to join. ‘Thank you’ for waiting until I was ‘Ready to Do It’. Also thank you for helping me to start eating the ‘PPW’ way.

The picture below shows the results of my first 6 months at ‘Get Fit NH’. The results truly surprised me, as I did not expect to meet my first targeted weight loss goal until the end of June 2014. I past that goal and got to a weight that I have not seen in 35 years. With the next training session, I will be working on a new goal of some additional weight loss and more muscle gain.

When I am asked how I did it, I reply that it is a lifestyle change that I have embraced that included a major change in my diet and more exercise than I have ever done before. However, I like what someone else said one night after training when I was asked, he stated it simply as: ‘He was ready.’

I am ready to continue….

Thank you again,

Ronald Weilnau

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

21-Day Detox Challenge – You Done Good!

22 February

21_day_coverWe can’t express adequately how excited we are to see, hear and read the amazing results from the 21-Day Detox Challenge. Pounds melting away, clothes fitting looser, and people just feeling great.

That was worth 21 days of effort, wouldn’t you say?

Before we announce the winners, I just wanted to give some highlights of what a few of you had to say about your experience eating the “21-Day Detox Way”. We are not claiming this is a miracle or the answer to all your nutrition and health problems, but based on these comments it sure made an impact for some people, and we are glad it did.

“My husband Paul and I participated in the 21 day detox and LOVED IT! I believe I already let you know how life-changing it’s been, We are still following it perfectly with no urges or cravings to reintroduce anything at this time. I received a call from my Lupus/rheumatoid doc and had to share the news with you. My inflammation markers in my labs, ALL of them, have not been this low since 2004!” – Mary C.

“Better sleep, clothes def fit better. Really enjoyed eating more veggies and just generally felt “cleaner” in eating…also, facial skin tone really improved and cellulite looks less…maybe my imagination, but it looks that way to me.  Hair also seems a little more healthy.” – Susan L.

“I became very mellow and experienced better sleep and more energy.  Workouts were better and clothes got a bit looser.  (I think I lost 10 pounds!)  The food was good and I even got my husband to eat dinners that I prepared.  I learned a lot about the foods I hadn’t eaten before – mostly the non-sugar condiments and the non-gluten flours, etc.  Although I’ve had celiac disease for several years, I wasn’t experimenting with the alternative flours and oils, so that was very helpful.” – Maura C.

“Lost 10 lbs. I see increased muscle definition. Slept well & had good energy. Found out I love green tea! 3-1/2 weeks later & don’t miss the coffee.” – Dennis M.

And these are just a few of dozens of great “Detox Reflections”. If you have not sent yours in yet we would love to hear it!

Hang in there and keep reading, the winners will be announced soon (no cheating by scrolling down).

I know we said weight loss on this plan was a happy side effect, but it was a pretty BIG side effect.

We had 149 people that weighed in at both the beginning and end of the challenge.

Those 149 amazing people lost 1083.6 pounds, for an average of 7.27 pounds each…that is over half a ton!

Not bad for 21 days work, eh? :)

To remind you we are awarding 2 prize packages.

  • Total Pounds Lost
  • Highest Percentage of Weigh Lost

Once again we want to thank our sponsors:

  • Diane Bottcher from Ahhscentials: All natural body and skin care selections.
  • Christen Scanlon from Peace & Balance Body Therapies: 60 minute massage, Signature facial and scalp treatment
  • Sonia Cormier from Thirty-One: One Thermal Tote and One Deluxe Duffel

So with no further adieu…

The winners are…

With a Total Pounds lost of  19.6 – Sue Brouillet

and with a Total Percentage lost of 8.19% – Peggy Crisman

Just an incredible job by these two ladies! Please congratulate them when you see them.

And here’s something else to think about.

Over the last 21 Days.

  • Did you learn something?
  • Did you try something new?
  • Did you discover something about yourself?
  • Did you start to believe that looking and feeling great is possible?

If any of those things are true, and I am confident they are, then you need to be congratulated on a win too. It’s about getting a little better, every day, and that’s what you did.

We appreciate you all for working so hard to make yourself better. At Get Fit NH we are committed to helping you keep the momentum going, so stay tuned – there is more coming!

Keep Making It Happen.

The Get Fit NH Health Team



On My Way: How I Lost 50 Pounds in 7 Months

27 January

A few notes from Coach Nancy – Cara put this out on Facebook. She is daily putting herself out there. She is journaling in public. While some of you may not want to put it out for all to see, Cara’s been accountable to many because many people ‘see’ her posts and they will ‘see’ if it is making a difference. Did you notice the first line of what Cara wrote “A few of my friends”, I bet many more are watching Cara to see if she is going to make her goal.

Cara also uses another powerful tool to help her, she puts visuals around her house. Her before pictures are near or on her fridge and on her bathroom mirror are sticky notes with the number of pounds she has left until she reaches her goal. Cara has goals and like her journaling she is not the only one who knows her goals. She daily does what it takes to make her longer term goal a reality.

Since she posted this, she has peeled two more sticky notes off that mirror. Keep making it happen, Cara!


January 16, 2014 at 8:06am

A few friends have asked me to write about how I have had some success in losing weight:

My journey with weight loss began when I saw pictures of myself last spring, 2013. I no longer recognized myself. At my highest weight ever.  Who had I become? My big struggle set in after a medical crisis I had experienced 9 years ago. I survived , but was left no muscle and it turns out you kind of need muscle to burn fat. Add another problem. 4 years ago I took a job, involving 4 hours a day in the car, and very little time for exercise. I ate whatever, whenever, and my body paid the price. I gained 40 pounds in 3 years, on top of old weight, that crept on after having 3 children, etc. Add another stressor: becoming the sole guardian and repsonsible for the all the  care and decision making for a parent. Recipe for a health disaster.

Going back, as a child I was athletic, I swam, skiid, ran, rode horses, biked, hiked, you name it we were outside, and in the mountains almost every weekend. In my 20′s and 30′s I went to the gym quite a bit, and maintained, and was able to lose weight after having the first 2 kids. However, there pieces of habits that were not good. I never learned what a portion was growing up, it was a huge plate of food always. Dessert was a habit in my family. Body image issues were also in my family. I didn’t have all the tools I needed.

So in April 2013,  I knew I had to start something I could handle and build some stamina, so when I was ready for the next step I would have some strength. I started walking. It hurt. My feet, ankles and back hurt.

I did it anyway. I levelled out at walking about 3.5 miles a day, and did that at least 5 times a week. I felt a lot better. I lost about 15 pounds from April to July. I started to work on portion size in this time. I removed fast food, soda, and desserts ( with a few exeptions now and then). I focused each month, on taking one type of poor choice out. So things were going well, but I knew I really wanted a BIG change. I wanted to change my body for real.

I started searching around. I had tried a beautiful gym the year before, but I never connected to the programs there, and never got any help. It was a waste of money and too far away. And frankly their coaches sucked and should not be called coaches. They cancelled my first training session. I did spend some time in the pool their with my daughter. But I actually gained more weight in that time frame.

So then I stumbled on Get Fit NH, a bootcamp training program. It was about 15 minutes away and I read online a lot of positive things. I didn’t call, I just decided to show up and take  a look. I had seen the transformation pictures and was inspired. I went and it was different than anything I had seen or done before. No treadmills, no bikes, no tv’s , no mirrors. The program is a group training session with individual coaching as well. We do very short intervals of challenges exercises using weights, bands, and our own bodies to create resistance. It’s a mixture of cardio and weight training, that blasts fat off like no other program. The workout is different every single day. Your body never gets used to it so you are always challenged. I lose weight every single week. I work hard when I am there. I train 3 days a week, for 1 hour. I started with 2 days a week. I was so sore I couldn’t even move across the bed at first. the next week was better. And better. Then I moved up to 3 days a week, and now I do some of the Saturday events which puts me at 4 days a week, when I can.

My coaches are amazing. They have so much knowledge and I have learned so much. The program focuses on turning us into fat fighting machines through building muscle, and we all work at our own levels. Somedays I’m sure I am the weakest link in that room and it doesn’t even matter because I am doing it, moving and making progress and everyone cheers you on.

I move more, on the days I am not training. I am now jogging, hiking ( even in the snow) and doing other things at home on my non training days.

My next step was to dive into the nutrition. Clearly I had never really learned what to eat, how, when, or why to lose weight. This program focuses on having us eat Protein, Produce and water at each meal. They give us a shopping list, recipes, menus. and yes we eat that for breakfast too. My coach Nancy had me just focus on eating a PPW breakfast for 2 weeks in the beginning and I dropped 5 pounds.  If it is not protein, produce or water I don’t eat it. I allow myself 1 treat meal a week, but it has to be worth it and many times it isn’t.

I drink water, 100 ounces a day. Sometimes black tea, or green tea, and yes I do drink coffee but that is on it’s way out too. This is not easy but I have eliminated: pasta, all processed foods, potaotoes, candy, ice cream, desserts, and anything fried.  I was addicted to sugar, and carbs, period. Those foods, for me, do not allow weight loss.  I am not perfect, and my trainers help work with us during the holidays, etc with a plan. I lost 10 pounds during the holiday time frame.

Another note that may help some of you. And I’m here to bash other programs or those that folllow them. But here it is. I tried Weight Watchers 3 times. First time with success. The next 2 I actually gained weight. And here is why. Those programs have you counting and saving points and somehow making you think you have saved enough to eat that sundae. But in the end, that food doesn’t serve me and doesn’t allow my body weight loss. It kept me trapped in the sugar cycle. I needed to get off that wheel, which always led me back to eating the wrong foods. Here is the second reason that program did not work. I was always always STARVING.

Now off from sugar, carbs, etc….I am FULL when I eat PPW and NOT hungry, and have almost no cravings.

Excuses? I was the queen of all of them. Time? At times I have the job of 2 people in my work. I still travel. We have 2 girls who dance 5 times a week. I have high demands at my work, and at home.

Money? I know, I may step on some toes here. But I wish someone had stepped on mine years ago.  I am going to ask you now, what you spend on drive through, soda, beer, fast food, pizza, take out, cigarettes, and your copays for medications for high blood pressure, diabeters,  or high cholesterol. What does that add up to? Imagine the health and the money you will have when you save on all of those. You can afford to go to the gym. Time? How much time to we all watch tv, or are we on facebook? The time is there.

Visuals: I keep sticky notes on my mirror that cheer myself on, and that state my short term goals of what, by when and why. Know your why and never let go of it, it is powerful and you are worth it. I have pictures up that insprire me.

My next goal is to lose another 14 pounds by mid March. Then on to another 20 off by the end of May.

My why’s : to be a great example to myself, my children and husband, so I can live a full, complete, long life and enjoy it all. I don’t want to be limited by my mind or body.

Forgive yourself for the past and pick yourself up and move today. Do something. Then do more tomorow. Get help. You are worth it!


The Get Fit NH Family Comes Through Again!

20 January

fofclogoYou deserve a great big THANK-YOU for opening your hearts (and wallets and purses) and helping your friends, neighbors and community by coming out in force for our fundraiser for Friends of Forgotten Children last Saturday morning.

Over 70 of our clients, friends and family came together and flung some sweat, and in the process raised $1015.00 for this worthy cause – wow! You truly humbled your coaches and we are grateful for your kindness and proud of your effort.

Just a few shots of the fun we had. Can’t wait ’til the next one!


Success Story from Doreen M.

03 January

Doreen M in blueWe love hearing about the Get Fit NH family has reached goals, living life out loud and being better. Being physically fit just makes every other facet of life just a bit easier. Notes like this one from Doreen make our world go round! :)

Thank you Get Fit!

This past October, I have earned my 2 Years Strong shirt. I have been wanting to write this for a while but never knew quite what to say. The best way to start is to say thank you. Thank you for believing in me. Thank you for believing in me even when I had shoulder surgery last November. I think that is when I realized I wanted to make a change with my life.  I soon started this change, but this was not easy to do. Although it was hard, I am proud to say I have made it through the year.

This was possible with the help of coach Nancy (the best coach ever) along the way. Also, my 9 a.m. ladies have made a difference and are happily now a part of my life. I had to work hard to get here, where I am now. I am also happy to say I have met my huge and personal goal of losing a total of 50 pounds.

But with losing that weight I have gained so much more. I have became a better person, mom, wife, and friend. These little, but life changing accomplishments have had a great impact on my life, as well as my entire family’s. So, as one amazing, but hard, year is passing, I am looking forward to another great year ahead of me. The only goal I am setting for myself is to make each day better. Again, I say thank you for everything you have done to make my life better.




What else does Jayne do?

30 December

Not always in killer shape – Jayne Circa 2011. (Don’t kill me Jayne, the after is worth showing the before!)

As we head into the New Year everyone seems to have resolutions on their mind. And while I am not a big fan of resolutions (which have a 92% failure rate) I am a big fan of evaluating where I am at and where I want to get to, and the turning of the calendar is a good time to take the time to set some goals. Often time that means looking at what successful people in a particular area have done or are doing , and model what they have done to get there. That could be in many areas of my life. For instance for our business I might take a look at what a company known for great customer service does (Zappos for example) and see how we can better serve our clients by adopting those practices. Make sense? In the same way if I want to get in great shape I would find out what someone does who is in great shape and do what they do.

Which brings me to Jayne. Those of you who train in Concord most likely know who Jayne is. I cannot tell you the number of people who have asked our coaches “What does Jayne do besides train at Get Fit NH?”, and the hard work she has put in is very deserving of such a question. Rather than put words in her mouth, I asked her to tell you herself. So here goes:

DC: “Jayne, what do you do to get in shape besides train at Get Fit NH?”

JM: “Honestly, very little.  I enjoy running and indoor rock climbing with the kids, but my weight and body fat percentage do not seem to go up or down because of those activities.  If I go a week without running, my weight and body fat tend to stay about the same.  If I go a week without training at Get Fit NH, well that is entirely different!

There are two things that made the difference for me:   Choosing to train hard and eat right (most of the time!).

Just about two years ago, I joined FLAG and lost 20 pounds in about 20 weeks.  I’ve kept the weight off thanks to Nancy’s guidance and making PPW eating a way of life, not a diet.   At about that same time I decided that if I was going to train four days a week, then I was going to work hard and not just “show up” like I had been the previous year.  When you, Erin or Meagan suggest we pick up heavy weights, go for speed,  finish strong, etc. I do it.  Pretty simple, but it works for me!”

Are you disappointed? No magic pills, potions, 4 hour cardio sessions and starvation diets?

I would suggest that rather than disappointment you should be thrilled, because as Jayne has told me many times, if she can do it you can do it.

Do what exactly?

Train Hard.
Eat Right.
Be Consistent.
Finish Strong.

Sounds like a pretty good plan for 2014, wouldn’t you say?

Now Make It Happen!

Coach Dean

Get Fit Games Results and Records

21 December

photo 3-1We had a great time this morning at the winter session of the “Get Fit Games”. Congratulations to every athlete who came out and competed this morning. We witnessed a bunch of PR’s , including 38 top 3 gym records and 13 absolute gym records. Simply Amazing Performances!

Click the links below for today’s scoring, the medal leaderboard, and gym records.

Keep Making It Happen!

Get Fit Games Results December 21, 2013

Medal Board (* means medal earned in latest games)

Gym Scoring Records




Roll Over Beethoven, Dennis Comes Up With A New Classic

20 December

Elves on a shelf? How about some coaches keeping a watchful eye on you instead?

Dennis sent this note and original composition to me after training this morning. Brings a little tear to my eye…

Hi coaches,

Thanks for the great training this year – it’s made a big difference to my health! I told Meagan after class that The Twelve Days of Christmas was cycling through my head last night while I was supposed to be sleeping – Cost me some rest but inspired me to compose The Twelve Pains of Christmas :-)

Feel free to sing this during your remaining training sessions today! Just substitute the appropriate coaches name when needed…

Merry Christmas!!



The Twelve Pains of Christmas

For the first pain of Christmas, Coach Meagan gave to me:
A whole bunch of stinkin’ burpees!

For the second pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
And a whole bunch of stinkin’ burpees!

For the third pain of Christmas, Coach Meagan gave to me:
Two Bear Crawl
Three Get Ups
And a whole bunch of stinkin’ burpees!

For the fourth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
And a whole bunch of stinkin’ burpees!

For the fifth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
And a whole bunch of stinkin’ burpees!

For the sixth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
And a whole bunch of stinkin’ burpees!

For the seventh pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
And a whole bunch of stinkin’ burpees!

For the eighth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
Eight Dead Lifts
And a whole bunch of stinkin’ burpees!

For the ninth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
Eight Dead Lifts
Nine Knee Grab Abs
And a whole bunch of stinkin’ burpees!

For the tenth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
Eight Dead Lifts
Nine Knee Grab Abs
Ten Split Squats
And a whole bunch of stinkin’ burpees!

For the eleventh pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
Eight Dead Lifts
Nine Knee Grab Abs
Ten Split Squats
Eleven Mountain Climbers
And a whole bunch of stinkin’ burpees!

For the twelfth pain of Christmas, Coach Meagan gave to me:
Two Bear Crawls
Three Get Ups
Four Push Ups
Five Speed Rows
Six Chest Press’s
Seven Dumbell Squats
Eight Dead Lifts
Nine Knee Grab Abs
Ten Split Squats
Eleven Mountain Climbers
Twelve Glute Bridge Marches
And a whole bunch of stinkin’ burpees!

What is your definition of easy?

16 December

TFW LOGO VECTORI received this from my friend and mentor Martin Rooney in an email awhile ago, and as I re-read it today it really resonated with me again. I am sharing with you because I suspect I am not the only one who needs to take action on what I know I need to do, rather than what I am comfortable doing.

Does any of this resonate with you?


Rooney Rule: What is easy to do is also easy not to do. Your personal definition of “easy” will determine the height you reach in life.
Hello Warriors,One of the Principles of TFW is that your body is an incredible informant that is always trying to tell you something. Most of us, unfortunately, have either forgotten how or choose not to listen to what our body is saying to us. If you don’t agree or completely understand, here are a few common examples of how people regularly ignore what our amazing body is attempting to tell us:

  • Many people eat food that makes them feel sluggish or tired, yet they continue to make the same food choices.
  • Many people’s bodies pack on fat, develop high blood pressure, diabetes, and a whole host of other diet related disorders, yet they continue to eat incorrectly.
  • People develop overuse injuries and continue to batter the same areas instead of giving that area the rest for which the body is screaming.
  • People awaken tired from too little sleep, but continue to deprive the body of that all important recovery mechanism on following nights.
  • People’s bodies “know” that daily exercise is healthy, but they continue to lead sedentary lifestyles.
  • People make themselves sick from toxic behaviors like drinking and smoking, yet continue to indulge in these damaging acts.

We all take on physical challenges every day. Whether it is beginning a sport, landscaping the yard, moving some furniture or chasing the kids, we often experience soreness or fatigue in certain areas as a result. I have concluded that there are a few possibilities causing the issue:

  • These are areas that you may not have used in some time.
  • These are areas that you have not used in that particular way before.
  • These are areas that are require the development more strength, flexibility and endurance.

I believe you might think the list above is “common sense.” The problem, however, is that it is not common for people to take action on what number three is trying to tell them. This leads me to another Principle of TFW: knowledge is rarely important without action. Once you recognize what your body is telling you (whether it is to eat right, lose weight, train smarter or recover more), you need to actually carry out that request! As I have learned, our society’s greatest mistake is to make the same mistake. Not listening to your body long enough is exactly where most of the world’s health problems come from in the first place.

This email should be a harsh reminder that we were given two ears and one mouth because we should listen twice as much as we talk (and, for many of us, eat!). Although the media would love to attempt to paralyze you with the belief that concepts like training and nutrition are very complex, if you pay close attention, they are actually quite simple:

You know what to eat because your body tells you what you need and when it is hungry. Eat It.

You know when you need rest because your body tells you when it is tired or sore. Take It.

You know the area to train because your body tells you when and where it is weak or improperly prepared. Train It.

Proper recovery, training and nutrition. With the correct mixture of these three variables, you and your body can do anything. The body knows it can be done. Now it is just your mind’s turn to listen…and then take action.

Yours in Strength,

Martin Rooney