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Who geeks out this hard about protein?
Apparently... I do. And no, I don't even drink coffee. I'm just naturally this excited about protein. If you've followed me for a while, you've probably heard me talk about this before. But if you're new, need a refresher, or just want some new ideas, let's geek out about protein for a minute. Personally, I eat close to 200 grams of protein every day. If that number made your jaw hit the floor, don't worry. If you're not getting at least 100 grams per day yet, let's start the
meagan014
Aug 12
Caution: Aging in Reverse May Be a Side Effect of Getting Insanely Strong
"Caution: Aging in reverse may be a side effect of getting insanely strong. Not for the faint of heart." It's a fun statement, but there's more truth behind it than you might think. No, strength training won't literally reverse your age. But it can help your body perform in ways that make you feel younger than you have in years. As we get older, we naturally lose muscle mass, strength, balance, and bone density. Those changes can make everyday activities more difficult over t
meagan014
Aug 10
Want Your First Chin Up? Here’s How to Get There
One thing I hear all the time is, "I want to get my first chin-up!" I love that goal because it's one of those milestones that represents more than just upper body strength. It reflects consistency, patience, and confidence. At Get Fit NH, our programming is periodized for a reason. Every phase of training has a purpose. Some cycles emphasize strength, others conditioning, power, or movement quality. That means not every phase will include a heavy focus on chin-ups. That does
meagan014
Aug 7
Sometimes Your Goal Requires Extra Credit
One thing I hear all the time is, "I want to get my first chin-up!" I love that goal because it's one of those milestones that represents more than just upper body strength. It reflects consistency, patience, and confidence. At Get Fit NH, our programming is periodized for a reason. Every phase of training has a purpose. Some cycles emphasize strength, others conditioning, power, or movement quality. That means not every phase will include a heavy focus on chin-ups. That does
meagan014
Aug 5
Strength Looks Different for Everyone
Strength looks different for everyone, but the goal is the same: to build a healthier, stronger life. Some women are training so they can keep up with their grandkids. Others are chasing after little ones at home. Some are preparing their bodies for the incredible journey of pregnancy and motherhood. Every person who walks through our doors has a different reason for showing up, but they're all working toward the same thing: living a stronger, healthier life. That's what make
meagan014
Aug 3
Clients Inspire Coaches Too
When people think about coaching, they usually picture the coach leading from the front, motivating clients and helping them reach new goals. That certainly happens. But there is another side of coaching that often goes unnoticed. The people in the room shape the coaches just as much as the coaches shape the people. Every workout is influenced by the energy, consistency, and attitude of the community. When people show up ready to work, encourage one another, and commit to get
meagan014
Jul 31
10 to 15+ Years of Showing Up: The Wall That Tells the Real Story
When people walk into our gym, one of the first things they notice is the wall that celebrates members who have been with us for 10, 15, and beyond. At first glance, it looks like a collection of photos. But it represents something much bigger. Every face tells a story of consistency through life's ups and downs. Early mornings before work. Busy family schedules. Injuries. Career changes. Setbacks. Victories. Moments when motivation was high and plenty of days when it was not
meagan014
Jul 22
Clients Inspire Coaches Too
When people think about coaching, they usually picture the coach leading from the front, motivating clients and helping them reach new goals. That certainly happens. But there is another side of coaching that often goes unnoticed. The people in the room shape the coaches just as much as the coaches shape the people. Every workout is influenced by the community's energy, consistency, and attitude. When people show up ready to work, encourage one another, and commit to getting
meagan014
Jul 20
Strong Bodies, Stronger Bonds
Strength training is about so much more than building muscle. It is about building confidence, creating healthy habits, and spending quality time with the people who matter most. When families train together, every workout becomes an opportunity to encourage one another, celebrate progress, and create memories that last long after the workout. Every rep, every word of encouragement, and every high five strengthens more than your body. It strengthens your relationships. Fitnes
meagan014
Jul 17
Recovery Is the Missing Piece of Your Fitness Progress
Have you ever had a workout that left you afraid of what your body was going to feel like the next day? That's not usually me, but today I started a new training program and I have a feeling tomorrow might be ouchie. Instead of just hoping for the best, I have a recovery plan. Sauna. Cold plunge. Three rounds back and forth. Compression therapy. Recovery is for everyone. The workout is only one piece of the puzzle. Your nutrition should support your hard work. Your recovery s
meagan014
Jul 15
The Real Reason People Stay at the Gym
As a gym owner, there are moments that make you stop and smile. Watching this video from Coach Mike was one of them. It's easy to think people come to the gym for the workouts, the equipment, or the programming. While those things matter, they're not what keeps people coming back year after year. People stay because of connection. They stay because someone notices when they walk through the door. Someone celebrates their wins. Someone checks in when they've been gone. Someone
meagan014
Jul 13
You're Stronger Than You Think
There is absolutely NOTHING more exciting to me than showing people what they CAN do. Every day, people walk into the gym carrying a list of reasons they think they can't. I'm too old. I've never been athletic. I have bad knees. I'm not strong enough. The truth is, we live in a world that is quick to point out limitations. That's why finding someone who believes in what you're capable of can change everything. If you can't find that belief on your own, find someone who can he
meagan014
Jul 10
The 6:10 AM Tradition That Builds More Than Balance
Many of our 6:10 AM crew have a tradition after training. Before heading out the door, they stick around and balance on one leg for 1 minute and 15 seconds on each side. What started as a small habit has become part of the class culture. At first glance, it might not seem like much. A little extra balance work before heading off to work and starting the day. But over time, it has become something more. This week, we had a little extra time at the end of class, so instead of t
meagan014
Jul 1
Load or Depth: What's More Important for Squat Progression?
One of the most common questions we've been getting lately is: What's more important for squat progression... load or depth? The answer is that both play an important role, but they don't always deserve equal attention at every stage of training. Many people focus on adding weight to the bar because heavier weights often feel like obvious progress. While increasing load is an important part of getting stronger, it should not come at the expense of movement quality. If you can
meagan014
Jun 24
The Greatest Gift You Can Give Yourself Is Strength
The greatest gift you can give yourself is strength. Not just the kind you build in the gym, but the kind that changes how you move through life every day. Strength means carrying your own groceries without thinking twice. It means chasing your kids, hiking the mountain, moving furniture, tackling a renovation project, or taking on a challenge without immediately wondering if you are capable of doing it. Strength gives you options. It gives you confidence when life gets heavy
meagan014
Jun 19
Which Protein Powder Is Best for You? A Guide to the Protein Supplements We Carry
One of the most common questions we get at Get Fit NH is: "Why do you carry so many different protein powders?" The answer is simple. Not everyone has the same goals, preferences, or nutritional needs. While all protein powders help support muscle recovery and increase daily protein intake, there are important differences between the products we carry. Understanding those differences can help you choose the option that works best for your body and lifestyle. UMP Protein UMP h
meagan014
Jun 17
If You Can Plan for Your Kids, You Can Plan for Yourself
As a single parent of three kids, I've learned that having a plan can save a lot of stress. Recently, my kids had to come to the gym with me while I coach from 4:00 PM to 7:00 PM. If we were home, they'd be riding bikes, jumping on the trampoline, and helping themselves to snacks whenever they got hungry. But because they're spending those hours at the gym with me, I knew exactly what was coming. Hunger. Lots of hunger. So I packed a cooler. Inside were protein drinks, water
meagan014
Jun 15
The Power of Accountability: Why Your Circle Matters More Than Motivation
Over the weekend, I ran a 5K with my daughter and mentioned to a few people that I was starting to feel a little bit of the runner's itch again. Our on-site massage therapist, Jeff Phillips, is an ultramarathon runner, so when I mentioned it, he got excited. I told him my plan was to go for a run on Wednesday and decide if I still felt that itch. Wednesday arrived and Jeff followed up to make sure I was still going. Then he told Coach Ashley. And Coach Ashley made sure I foll
meagan014
Jun 12
Rain Couldn't Stop Our First Murph Challenge
I really thought this challenge was going to be a wash. The weather was cold. The rain was coming down hard. It was Memorial Day weekend. If there was ever a day people had an excuse to stay home, this was it. But that is not what happened. More than 30 people showed up ready to take on our very first Murph Challenge at Get Fit NH. Even more impressive, every single person completed the version of the challenge assigned to them. That is what makes events like Murph so meaning
meagan014
Jun 8
Fear said, “Maybe not.” Karen said, “Watch me.”
One of the most rewarding parts of coaching is watching someone do something they once believed they could not do. Today, that was Karen. She stepped up to the chin-up bar, nervous, unsure, and battling the kind of doubt so many people feel when trying something new. But instead of backing away, she leaned in and gave herself the opportunity to try. And she crushed her first band-assisted chin-ups. What made this moment so special was not just the physical accomplishment. It
meagan014
Jun 1
Our Core Values
At Get Fit NH, our mission is about more than just workouts. These core values guide everything we do- from how we coach to how we care.
Over Deliver
We go beyond the workout. Whether it’s sharing recovery exercises, checking in on life events, or sending words of encouragement, we make sure every client feels valued, supported, and heard.
Only Excellence
We know it takes people with different ideas, strengths, interests, and cultural backgrounds.
Pride in Everything
Coach every session like your mentor is watching. Take ownership of your space—leave the gym spotless, the energy high, and the experience exceptional. Excellence is in the details.
Silent Initiative
Take action without being asked—with our clients and our facility. If a client needs support, we step up. If something needs cleaning, restocking, or fixing, we handle it. We all see it, so we all own it.
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