Why gaining weight is the best way to lose weight

How to Become a Millionaire

We have all heard that you have to “burn more calories than you take in to lose weight.” Yet why do so many people struggle to lose weight, if doing losing weight is supposed to be so simple? Unfortunately that statement simply states the obvious, it doesn’t tell us anything about how to take in less than we burn. In a way it’s like saying “to become a millionaire you have to make a million more than you spend.” Again this statement is obvious, but it doesn’t tel us anything about how to make a million dollars. With this mantra in mind, people set off in search of calorically light foods, and restrict themselves whenever possible. They also tend to do hours and hours of excessive activity in an attempt to burn more.

Sticking with the money analogy, this would be like trying to work as many hours as possible, without knowing what your hourly rate is, and spending as little money as possible even though you have no idea how much you have (and potentially not spending money on necessities) In fact, eating is a lot like balancing your financial budget (hopefully that’s something you do). Most of you know how much money you earn through work, as well as what your expenses are (mortgage/car payment/cell phone, etc…). Do you know how many calories your body needs to be healthy? Do you know how many calories you burn a day? Bonus question: do you know what happens when you cut your calories too much? Let me answer that in the form of a question: Is it worth selling your house and living on the street in an attempt to spend less money? No, it’s not. Just like severely cutting your calories in an attempt to lose weight isn’t a good idea either.

Balancing the Budget

We all have a “basal metabolic rate” (BMR), which is how many calories we burn throughout the day (this is without exercise factored in). There are several factors that effect your BMR, including your age, height, weight, gender, and LBM (lean body mass). The more you weigh, particularly if that weight is predominantly muscle, the more calories you naturally burn. As you age, your metabolism naturally slows down, so older you are, the lower your BMR will be. Let’s take a look at what the numbers say…

Using a generic BMR calculator, a 40 year old woman, weighing 180lbs at 5’5 needs to eat 1,555.5 calories per day, just to maintain her body’s tissues. This is if she is extremely sedentary. Let’s say she joins a gym and starts exercises 3x a week. The extra stimulus will require a greater caloric intake. Using the Harris Benedict Equation we can estimate that she needs roughly 2,411 calories per day to maintain her body’s tissues and functions.

But I’m guessing you don’t want to maintain…you want to lose weight, right? Let me be very clear about this: Too much of a deficit will damage your metabolism and can potentially lead to other health problems and injury. It’s pretty simple…if you could eat a lot of food and still lose weight, why wouldn’t you? On top of that you’ll have more energy, feel better, and be able to push harder in your workouts.

A good place to start is with a 10% deficit. Using the example above that would be 2,169 calories per day. What does that look like in actual food?

2,000kcal example

As you can see, that’s a TON of food. Definitely not the restrictive or deprived diet we typically think of when we think about losing weight. So what happens if you don’t eat enough? It’s pretty simple really…your body finds “homeostasis” at a lower caloric intake. That means that your metabolism slows down to conserve energy because you aren’t getting enough fuel (this usually happens in the form of a suppressed thyroid). Essentially whatever amount you are currently eating becomes your “break even point” where you’re not gaining or losing any weight. It’s house overweight people survive on low calorie diets…it’s also why forever lowering calories doesn’t work.

Fixed Interest Rates?

I’ve got some bad news. If you are someone that’s been dieting on and off for a number of years, if you’ve done things like extreme low calories, extreme exercise, low carb, low fat, etc…you’ve probably done some type of damage to your metabolism. How long will it take to repair the damage? Science hasn’t figured that out yet, but what I have observed is, the longer you abused your body, the longer it will take to repair. What that means is, if your body is supposed to be naturally burning 2,000 calories a day, and you’ve been getting by on 1,300 when you do start eating the amount you’re supposed to, you’re going to gain weight.  I can’t stress enough how important it is that you do this, because not only will that weight gain eventually lead to an even greater amount of weight loss, it will be a healthier weight loss. You’ll feel better, sleep better, and perform better. It’s also worth noting, that if you try to bump up your calories to where they should be, and then fall of the wagon, and then bump them up again, you’re not going to see the results you are looking for. Your body needs time to adapt. It’s not going to happen overnight.

A Sign of the Times

There are several signs and symptoms of being underfed, as well as under-recovered and over trained (which are all intertwined). Read through this list and ask yourself if any of this describes you:

  1. You’re caffeine dependent- Do you need a coffee or soda to make it through the day? Do you get a headache if you don’t take in caffeine? Do you need it to “wake up” in the morning?
  2. Your body temperature naturally runs “low”- Does your body temp read less than 98 degrees in the morning? Body temp is an indicator of thyroid efficiency…or inefficiency if you’re seeing low numbers on the thermometer.
  3. Your hands and feet are constantly cold- A sign of poor circulation, and poor metabolic rate.
  4. You have a hard time falling asleep, or staying asleep- This is a classic sign of over training, which can develop by not feeding yourself enough to recover from your workouts.
  5. You’re constantly sore/stiff/achey from your workouts- Not giving your body enough nutrients from food, will lead to poor recovery from training sessions, which makes your training sessions not only useless, but dangerous.
  6. Your weight loss has completely stalled even though you “watch what you eat”- more often than not- Unfortunately what usually happens here, is strict dieters become even “more strict,” only furthering the damage. They also usually blame it on small things like the handful of cookies they ate at the company party last weekend, or the two breadsticks they had at a dinner date last night. Sorry but, small intakes of “bad” foods can’t be held responsible for you busting your ass and not seeing results.

There are many more, but these are some of the major indicators there is a problem with your training, nutrition, or both. At this point you might be thinking “But hey when I first started cutting my calories back, I lost weight!” That shouldn’t surprise anyone. You’ve found homeostasis at whatever your caloric intake was, and then you created a deficit from that. Some weight loss is to be expected. But I bet I know what happened after that…you plateau’d. So then what? Cut back another 500 calories a day? And then another 500? Until you don’t eat anything? You don’t have to take my word for it though. Check out Dr. Layne Norton’s take on the subject. If you’re not familiar with Layne, he’s an all natural bodybuilder, has a PhD in nutritional sciences, and is also one of the most highly sought after physique coaches in the country.

In Our Coaches We Trust

It’s pretty simple, if you’re a client, do what I tell you to do. That’s what you pay me for. I realize that out there some where in the world, there are people who hire professionals in hopes that they’ll tell them what they expect to hear (eat less+ do cardio), and that way when they fail, they have an excuse for that failure. You’re probably not that person though. You probably actually want to get into shape. You probably actually want to feel good, and if you do, good! I want you to get in shape and feel good too! But, this is the best way to do it. I don’t care if it goes against “what you’ve been taught your whole life,” because what you have been taught your whole life has led you to a place where you need to hire me to help you get in shape. So maybe it’s time for a different approach, eh?





The Survival of the FITtest Challenge 2014

Frank Monahan Foundation Logo

By now you’re likely familiar FIT-Logo-colorwith the many different Obstacle Course Races that have become all the rage in the past few years… if you’re reading this, there’s a good chance that you participated in one or more them.

FIT has put together teams for a number of them over the past few years and always had a great time!

Having said that, we always felt like something was missing… it wound up being our name, Fun INTELLIGENT Training, that led us to realize it was the lack of intellectual challenges and strategy at these events that left us feeling incomplete at the finish line. So, we decided to create our own event. Enter The Survival of the FITtest Challenge!

Survival of the FITtest logo

This event will have all the things you have come to love about Obstacle Course Races and will add some twists to make it even more challenging and entertaining:

  • 4 PERSON CO-ED TEAMS–Unlike all of the other events out there, you will be required to create and compete as a team of 4. The strategy starts here because you need to choose your teammates wisely, as strength and/or endurance won’t necessarily be enough to win!


  • MENTAL CHALLENGES–What’s that? You run marathons? You compete in the Elite waves at all the other events? You squat 600lbs? That’s great, you’ve obviously invested a lot of time and energy to achieve such impressive feats… a couple questions though: How are your math skills? Memory recall? Problem solving? Oh yeah… have you ever measured any of those while you’re physically fatigued???


  • CHOICES. You will need to determine, as a team, what challenges are worth spending more time on, both physical and mental, and which can be forfeited (with a penalty, after the required attempts) before moving on to the next?


Well, you made it this far. That means that you are interested in what we’re doing. It’s science, there’s no reason you would still be reading this if you weren’t interested in taking a shot at this event.

So…you really should just gather a team, round up your fan club to come and support you and sign on up…

Want to know more details?

That’s a reasonable request. One which we will happily entertain:

DATE: Saturday, May 10th 2014

TIME: First wave of 2 team begins @ 9:00am, successive waves leave every 10 minutes thereafter.

LOCATION: 76 Garvin Hill Rd, Chichester NH

TEAM COUNT: Max of 40 teams

CHARITABLE BENEFITS: The Frank Monahan Foundation

COST: $55/person ($10 off with Promo Code “Darwin” until 4/18/14)

PRIZES/AWARDS: Yes, 1st-3rd place and various category awards.

The infield area affords a view of about half of the challenges and all proceeds from the area will go to the FMF!

The infield area affords a view of about half of the challenges and all proceeds from the area will go to the FMF!

ENTERTAINMENT/FUNDRAISING: There will be an infield area with food, drinks, tournament games and other ways to entertain the young and young at heart.  We are not charging for spectators, but will be accepting donations for various events and activities in the infield area as well as selling food and drinks that will benefit the Frank Monahan Foundation.


Imagine the fun YOU could have on this beautiful course!

Still on the fence?

Click here for more information or to ask any questions you have!

Are you already convinced that you want a piece of the action???

Click below to reserve your team’s spot now!!!

sign_up2Click ^^^^this button^^^^ to register your team today!

All you need to do is:

  1. Create a profile on our MindBody website
  2. Visit our online store and select the FITtest registration (make sure to register each of your teammates)
  3. Enter the promo code “Darwin” (valid until 4/18/14) to save $10 on each registration.
  4. Choose your method of payment
  5. You’re all set!

If that is too much work you can also email Jim@FunIntelligentTraining.com

7 Reasons Why You Suck at Pull-ups


Most clients seeking a coach typically have weight loss as their primary goal, but you might be surprised to know probably the second most common goal is being able to do a single pull-up. This is for both men and women, and as many women typically do not have the same amount of upper body strength as men, they often find this goal a difficult one to achieve.

Being able to do a pull-up is an important thing. It demonstrates that you have balance in your fitness, and is an integral part of a natural human ability which is to be able to climb. In other words, I consider it a standard. Something everyone must strive to be able to do. There are several things I have noticed throughout my career as a coach, that lead to people not being very good at pull-ups.

Read more


I read blog post this morning that I think has some great points that apply to many, many people.

All 4 of the strategies listed should be familiar in one way or another to those of you that have trained here for any length of time and they are all very valid.  I’ll be honest though; the concepts surrounding increasing the difficulty of exercises isn’t the part of this article that I think is most important for you guys.

WHAT?!?!  Why the heck would I take 5 minutes to read this if you don’t think the primary topic isn’t the most important part?  And if making the exercise more difficult isn’t why you shared, what the heck is the point?

I’m so glad you asked!

Topic #1: Weight, and more importantly in this particular context is FORM.

Topic #2: Range of Motion.

Read (and watch the accompanying videos) and ask yourself honestly if you are performing every movement as well as you can and through the largest range of motion that you are capable.

We have so many people that want to do more and go faster and sweat harder and….

The biggest thing that will help them progress is to actually slow down and focus on the little things.

Do you squat, lunge, perform pushups and pullups to full depth?  For many people reading this the answer is no.  You may not want to admit it because to remedy the problem will cause your numbers to “look” less impressive, but doing so will pay huge dividends over the long haul.

If you hear your coach continually giving you prompts to “go deeper” or “get your chin over the bar” or “get your hips forward”, there is a reason for these cues.  Take some time to work on these areas and even though it may be frustrating in the short term, I promise you will be much better off in the long run.


If you are not sure if there are areas you need to work on, ask your coach.  We try our best to correct people but, as much as we try, can’t actually make the changes for you.

FIT News 2/14/14

YouTube Preview Image

 Kickboxing promo video will be rescheduled…

Blasted snow! Since Mother Nature decided that we did not need to be open this past Thursday, we will need to reschedule the Kickboxing promotional video shoot we had planned for. We will keep you posted on the new day and time when we decide which will work best!


What was that you asked, who is the best in NH?

Please take a few minutes and click the link below to have your vote tallied in this year’s Hippo Best of 2014. We would love to have your support in being voted the best gym in NH and to get Coach Tony P voted in as the best coach in NH!!!

Hippo Best Of 2014 voting: http://funintelligenttraining.com/hippo-best-of-2014/


FIT open casting call!

So, we had a few new stars in the making put together some testimonial videos about their time here at FIT and we really want to hear from even more of our members! In two weeks, Saturday March 1st, we will be conducting another round of testimonial tapings. Would you like to tell everybody out there your thoughts about FIT and the part that we’ve played in your life? If so, please click on the link below and RSVP on our Facebook event page.

Also, if you have been waiting to get some professional quality progress photos taken, Sunday March 2nd is the day to do it! Please RSVP on the link below as well if you would like to have your photos done and we’ll setup a time on Sunday for you to come in.

It doesn’t matter if you’ve been a member for 4 years, 2 years, 6 months or just a few weeks… We want potential members to have a variety of stories and opinions to hear.

BONUS!!! If you do come in and tape a testimonial, we will discount your next month’s membership charge by $10 as a “Thank You” from us for your assistance. Tell your story and save some green… why wouldn’t you come in???

FIT Testimonials Event Page: https://www.facebook.com/events/785348634827600/


A little confused?

For questions about any of these news items, please email Jim@FunIntelligentTraining.com or call us at 715-5019.

Hippo Best Of 2014

Voting is open for the 2014 Hippo press Best Of and we would like your help!

We have done pretty well in the past with Eric winning best fitness instructor in Concord a couple of years back (we didn’t participate last year). One of the things we learned is that some people would vote for Eric and some would vote for Tony…thus diluting the overall total that we were garnering.

This year we ask that you of course vote for Fun Intelligent Training as the best gym, but we would like to focus our efforts and have everyone vote for Tony as best fitness instructor so as not to  water down the results.

So please take a minute to vote for your favorite local businesses and if you feel so inclined we have suggestions for 2 of them ;)

#54: Fun Intelligent Training, Concord
#93 Tony Pica, Fun Intelligent Training Concord

Thank you all so very much!


FIT News 2-6-14

YouTube Preview Image

Lucas Hardy from Bodyworks Muay Thai will be guest instructing Kickboxing class this Saturday 2/8/14 at 8:00 am.

The Monday and Wednesday 4:00 BOOTCAMP is no longer being offered.

Hippo Best of 2014:  Voting is open, please take a minute to vote for your favorite gym and coach!

3rd Annual JDRF Benefit Concert: Saturday, March 15th.  Please click for more info! 

Survival of the FITtest: Saturday, May 10th.  We have 20 teams already registered, so act fast as we are only accepting 40 total teams!

SFH Supplements: Grass fed, non-GMO, no antibiotics, and a local New England company!

Kickboxing Video: We will be filming a promo video Thursday, 2/13/14 at 7:15.

2013 Cow Results:

The next round of testimonials will be on Saturday, March 1st and progress pictures will be scheduled for Sunday March 2nd.

For questions about any of these news items, please email Jim@FunIntelligentTraining.com or call us at 715-5019.

My Quarter Century Milestone

I started writing this in November of 2012.  I never finished it and obviously never published it.  I just took some time to fill in some blanks and figured I would send this out as many people probably don’t know this about me.


This has been a very odd afternoon for me and I’m going to do a few things I do very infrequently.

The first thing I am doing differently is that I’m going to take the time to think and write instead of rushing through like I typically do.

You see I started thinking about my heart surgery this afternoon and realized that…I never really think about my heart surgery.

It’s weird.  I got to a point where I just didn’t ever think about it.  It didn’t limit me in anything I did, so short of someone asking me what the huge scar was on my chest I never really had a reason to contemplate it.  Since my achilles tendon issues have kept me from playing basketball over the past hand-full of years, I never really have a need to be shirtless so people noticing the zipper went from minimal to nonexistent.

I really don’t know the whole story but I’ll tell you what I do.  My parents have filled in a lot of the blanks because I forgot a lot over the years.  Thinking about it now this is likely due to the fact that it was pretty traumatic time for me and I must have started blocking things out as a coping mechanism.

I believe I was diagnosed with an Atrial Septal Defect at age 5 by Dr. Devito in Concord and I think I had the surgery at Boston Children’s Hospital in 1987, when I was 7 years old.

This is all really fuzzy but I’ll give it a go.  They gave me oral sedatives.   They didn’t stand a chance.  I was running and fighting with all my might.  I was not the average 7 year old, mind you.  For my age I was in the top percentile of both height and weight (what of my husky pants, eh?!?!) and I was the fastest kid in my class.  I probably put down 3/4 of a gallon of milk per day at that point.  That’s a lot of frightened and furious flub to finagle onto that little stretcher.

They finally slowed me down enough to hit me with a needle.  Not sure how long I fought after that, but I’m confident in saying that everyone involved earned their pay that day.  As much as I battled, eventually I was corralled and brought into custody.  I remember rolling down the hall on the table and a flurry of people around me with a lot of big machines.

This is weird, things are coming back that I haven’t thought of in decades…

I remember the mask being put on and then the bright static tv starts playing in my brain.  And then..it…goes……BLACK.

No clue how long I was out.  I know the surgery was multiple hours, maybe 5 or 6.  My parents can fill in the blanks.  Maybe I’ll come back through and add their edits if anyone cares.

They made a large incision down the center of my chest, sawed through my sternum and opened all my ribs exposing my chest cavity.  At some point during this process they hooked me up to a heart-lung machine and that magical little (or big from what I can vaguely recall) machine kept me alive as they performed the procedure.

Not sure if I remember waking up.  I do remember bits of the post-op room.  Pretty much everything I remember sucked.

I remember a nurse coming at me fast and without saying a word she took the tubes out of my abdomen.  This entailed cutting not only the stitches holding them in but the skin as well, and then grabbing the tube and RIPPING it out.  She then proceeded to do the same thing to the other tube that was inserted inside of me.  I didn’t remember it at the time, but I assume that there was at least one other person there to hold me down because that was one of the shittiest experiences of my life, and I promise you I have had my fair share of shit.

I also remember when they took out the catheter.  That also sucked horribly.  Hurt, but that wasn’t the problem.  The issue was that it felt like I had to pee soooo bad.  I’m talking 5 game beirut winning streak bad, but it would just never come.  I sat pointing at a little bucket in agony for so long to no avail.

I don’t remember much of my time in the recovery room.  I know I was in the hospital for multiple days, maybe up to a week.  I must have spent most of the time in that room but my memories of it are minimal.  I vaguely remember my parents and maybe had some visitors, but that’s about it.

I know it was during this time that the final aspect of the hospital stay that I remember came into play.  The tubes and the cath are solid memories, but they don’t compare to how vivid this one is.  I suppose partially because I was likely much less medicated and more than a day or two removed from living off a machine, thus more alive in general.

My dad and I went into a room and the doctor told me to sit up on the table against the back wall so he could look at my bandage.  He proceeded to RIP! TEAR! SHRED! YANK!  Whatever work you want.

It SUCKED.  So much so that the new found peaceful ways I had adopted since being put into my regular recovery room imploded upon contact with my oncoming fury.  I guarantee you he has never had a 7 year old react the way I did.  I punched and kicked that dude with absolutely every ounce of aggression in my scared and angry little(ish) body.

So much so that I soon leaned that what he had done on the top 3/4 of removing the bandage was actually him being very nice.  He apparently had enough of the viscous onslaught of portly pre-pubescent rage and really decided to remove the remainder in a big hurry.

That SUCKED WAY MORE!  The bottom 3″ of my scar is probably 4 or 5 times wider than the rest and much more pronounced still to this day.  The black arrows in the picture below show you the length of the scar.  Notice how from this crummy pic you can only notice the bottom portion.  The red arrows notate where I have little scars from the tubes that were providing whatever sort of life saving goodness mentioned above.

As far as I know I was playing sports within weeks of leaving the hospital.  I may have had to take antibiotics going to the dentist when I was young, but I can’t recall having to do that for at least 20 years.

I didn’t know until a couple years ago how much of a toll it really took on me psychologically in those days.  My mom told me recently that I used to wake up all the time SCREAMING at the top of my lungs about not letting them take me and kill me.  I think she told me some other things affiliated with that time-frame but I have no recollection of any of that.

What I remember is being back in action.  I started playing sports: I believe Karate with Jeff Hardy at Bodyworks was the first organized athletic thing I did.  I took swimming lessons, played soccer, baseball and then at 8 picked up basketball.

As you may or may not have deduced from the previous paragraphs, I was a bit husky as a youth. I moved really well for a big kid, but that wasn’t what I was interested in.  I wanted to be a good athlete with no asterisk attached.

So around 12 I started working out.  My dad got a little weight set for the basement.  It was the 1′ bar, plastic filled with concrete for the plates and the screw on collars. We’d play with that stuff a bit and I’d do pushups and ab work every night before bed.

This pretty well coincided with when basketball had taken over as my year round sport.  I played for hours every single day.  No joke I played from 1-4 hours/day from the time I was 12 until I graduated college at 24, typically 6-7 days/week.

At 15 I started to lift and was seriously addicted at 16.

I dabbled in track my Jr and Sr years, but that was more for social reasons than anything else.  Even with my less-than-optimal commitment, I qualified for the state meet in multiple events.  All of the hard work I put in the previous several years must have paid some dividends.

I ended up playing in college and actually did pretty well.  I was undersized for my position but I prided myself on being fundamentally sound and always being in shape and I brought it hard every single day.  Practice, pick up game or intercollegiate game it didn’t matter.  I brought an intensity to the floor no matter what the situation.  At least an hour per day lifting, at least an hour per day shooting, 2 hour practice and maybe a bit of pick up if the opportunity arose.  I worked incredibly hard and never once did my heart ever give me any problems.

Why am I writing this?  I’m not exactly sure and I really don’t have an eloquent way to close this out.

Partly because it is something I have avoided talking about for most of my life.  In one way this has been somewhat eye-opening to force myself to think through this.

Another part of the reasoning is that some people probably didn’t know this about me (I’ve had 5 other surgeries and a bunch of broken bones to boot).   I tend to keep personal things rather tight to the vest I’ve been meaning to share a bit more with people and just never seem to do so.  I figure this is as good an opportunity as any to do some sharing, as my freshman English teacher used to say “sharing means caring”.

I think the primary reason is to show that you don’t have to give up on what you love and that hard work is a universal means of accomplishing what you want.  I am fortunate that my parents encouraged me to get right back out there and be active.  There was never a reason to feel like I was “special” or “different” .  I had some unpleasant shit happen and then it got fixed.  No need to feel sorry and no need to sit around and make excuses.

My situation isn’t as severe as many; I know people that have endured more and gone on to accomplish more.  I do think, however, that it is a good indication of someone not settling and applying consistent effort to overcome.  Did I accomplish everything I set out to as a kid?  I don’t have any NBA rings so as far as that goes I suppose not.  I did work really, really hard and to be honest achieved more than what many people thought I could.

I guess what I would like is that this help someone, anyone.  If one person reads this and decides that they are not going to let whatever difficult situation they have encountered dictate what they do, than I am happy and taking the time to write this will be worthwhile.  I mentioned it before and I’m sure I’ll mention it again…

You can overcome nearly anything with hard work and sacrifice.

If you have a story that you think may help someone else, feel free to share it in the comments below.  Thanks for reading.

Survival of the FITtest

Adventure races have become all the rage the last few years and we have a large contingent of members that have taken to these events.

With that said, we think we have come up with a great twist on this type of event and we’d like you to come join us… The Survival of the FITtest Challenge!!!


The event will require participants to register as a team of 4. There must be at least one woman on the team and we are allowing teenagers 16+ to participate with parental consent.

The course will be approximately 5k in distance covered and will consist of a variety of physical and mental challenges throughout.

Your team must work together as a cohesive unit to complete the course. This will be a competitive event, completed for time, so bring your A-game. You will be put to the test, both physically and mentally so recruit your team members accordingly. However, it is also all in good fun so be ready to get a little dirty, share many laughs and have a great day with your teammates!

The event will be an all day affair and will have numerous activities for the little ones if you’d like to bring them along with you (just be sure you have an adult with you who can keep an eye on them while you traverse the course!).

There will be music, food, contests and prizes!

Registration is open to anyone, you do not have to be a FIT member, so reach out to friends, family, co-workers, the random guy walking down the street or anyone else you can think of that would enjoy this unique event.

Costs will be as follows:

January 16th–January 31st: $29 per person

February 1st–February 28th: $44 per person

March 1st–March 31st: $55 per person

April 1st–April 30th: $66 per person

May 1st–May 5th: $77 per person

May 6th–Day of event: $88 per person

Registration is limited to 40 teams, being that this is our first year we want to be sure we can handle the workload efficiently so everyone has a great experience and comes back next time.

That means the sooner you can sign up, the more affordable your registration, so act fast!

As always, if you have any questions, contact:

Jim Snedeker–Operations Manager @ Fun Intelligent Training


Sharing is not Caring

I suppose that there is no better time to write about training while you’re sick than while I’m at home with a stomach flu. Let’s get this out of the way early: Should you train/exercise when you’re under the weather? In my opinion, no. Below I’d like to list several reasons why you shouldn’t exercise while you’re sick.

1. You can’t sweat out a cold- To me this is kind of like drilling a hole in your head to relieve pressure from your headache. “Sweating out a cold,” is a myth that just doesn’t want to die. A quick google search shows that there is no evidence to suggest that you can sweat out a cold or other sickness.

2. Exercise is stress- It is believed that long term exercise can improve your immune system, however exercise is a stress being placed on your body, and while your body is already under the additional stress of fighting off a virus, bacteria or other infection, placing the stress of exercise on it will only delay your recovery. A lot of times when people have a head cold they feel better during exercise. Their sinuses may become unblocked, their cough is gone, etc…This is because when you exercise your body dilates respiratory pathways and blood flow. These good feelings are only temporary though, and while your body is diverting energy to your training, it’s taking away from energy spent on fighting off your illness.

3. You need to stay hydrated- We all know the importance of additional fluid intake when we are sick, so does it make sense to perform an activity that makes us sweat heavily and lose fluids? I don’t think that it does. It’s been my experience that most people don’t properly hydrate anyway, particularly in the winter time when the cold temperature isn’t really a catalyst for high fluid intake like the hot humid summer. Sickness+already under hydrated+causing yourself to sweat=bad idea.

4. You need to keep your temperature in check- Some doctors now believe a fever is a good thing when sick, and when you exercise you do increase your body’s core temperature, but as we know, having too high of a temperature can be dangerous. If your body isn’t naturally running a fever, you shouldn’t try to induce one artificially via exercise. In fact while some doctors say it’s okay to do some light to moderate exercise (like Yoga) when you’re sick, most of them are against high intensity activities and lifting weights (ya know, like the training we do at FIT).

5. It is extremely inconsiderate of your gym mates- Aside from wanting our children to be comfortable and rested when they are sick, why do we keep our kids home from school when they aren’t feeling well? Because we don’t want to spread the germs around. So why do you think it’s okay to go into a gym and sweat your infection all over the equipment that everyone else is going to be touching? If other people were sick and you weren’t, wouldn’t you want them to stay home? Not only are you sweating more in the gym, and breathing harder thus spreading your germs around even more, the people around you have dilated pores, and are also breathing IN more than normal too, making it that much easier to transfer germs.

6. This workout isn’t the most important workout in the world- When you train consistently, and follow your nutrition plan diligently, missing a workout or two really has no effect on you whatsoever. It’s been my experience that people who stress out about missing a training session due to sickness are the people who can’t really afford to miss anymore training sessions because they’ve been slacking so hard to begin with. If anything this highlights the need to make exercise a priority when you can. Don’t skip a workout if you don’t have to, that way when you DO have to (like when you’re sick) it’s not a big deal.

So please, if you’re feeling under the weather, please stay home and be considerate of your training partners and coaches. Remember to rest, stay hydrated, and if things don’t get better in a few days, go see your doctor!

Send Mackenzie to Nationals!

As you may have already heard, Mackenzie has qualified for USA Weightlifting Nationals taking place in July!

Since the sport of weightlifting in the US is pay-to-play, she needs the help of anyone that would be willing to donate  a few extra shillings to help her attend the competition in Utah.  Tony has set up a GoFundMe campaign for those who want to help.  We appreciate everyone’s generosity and are already off to a great start–or, ‘first pull’, in weightlifting terms.  (Yes, I crack myself up)

And to see how she did it, here is the video of her qualifying lifts at the Ginny Robinson Memorial competition:

YouTube Preview Image

Thanks again for your willingness to help and once again, even if you can only donate a few dollars every little bit helps!

Body Works Day Passes

We have a really cool deal for you fine people.  Bodyworks has agreed to let FIT members come in and train in their Muay Thai without having to commit to a membership!  Bring $10 for a day fee along with your gloves (and shin pads for those of you that have them) and you are good to go.
YouTube Preview Image
Available training times are Monday & Wednesday at 7:15PM and Friday at 7:30PM.  You can visit http://www.bodyworksnh.com/ for more info.

2013 Holiday Food Drive and Contest

The 2013 Food Drive is officially under way!  And of course we had to add an element of competition to it.

It’s simple:  The person who brings in the most items get a free FIT tee shirt!

So, bring us as many nonperishable food items as you can and we’ll tally it up at the end and decide the winner.

The contest runs from today until January 2, 2014, so get a move on!

 Last year we donated about 600 pounds of food to the NH Food Bank.  Let’s see how much we can round up this year!

SFH Protein Subscription

Attention FIT members! As many of you know we are now carrying SFH protein powder. The response to this product in our community has been great, and now we have an even more cost effective and convenient way to bring you this awesome supplement. We are happy to announce our new protein subscription. How it works:

-Billing happens on the 1st of each month

-Your protein is available for pick-up on the 1st of each month

-You get a discounted rate on your protein from normal retail prices

-Orders must be submitted bu the 21st of the month if you intend to change from your last month’s choice

-There’s only a 6 month commitment

-You can choose a different flavor/type each month

Never run out of protein again with this recurring subscription, and save some money while you’re at it. Just stop in the gym for your workout and your protein is already here waiting for you!


SFH Endurance In-Race: $48.99 individually or $41.99 by subscription ($7 savings)

SFH Pure Whey Protein: $41.99 individually or $34.99 by subscription ($7 savings)

SFH Recovery Whey Protein: $58.99 individually or $51.99 by subscription ($7 savings)

Contact Jim@FunIntelligentTraining.com to place your order.

Rules of Winter

Winter is coming, folks!  Here are three things to be aware of during this time of year to make everyone’s life around here easier and safer:

  1. No wet footwear in the training areas.  The floor can be downright dangerous when wet, so please do yourself and everyone else a favor by changing before stepping off the carpeted area.  Either bring a change of shoes with you or leave your kicks here.
  2. Closings and delays due to inclement weather are in sync with the Concord School District.  We’re keeping it simple:  If Concord gets a snow day, so do we.  If they delay our first class will be 9:15.  Weekends you will need to keep an eye on your e-mail and facebook.
  3. No parking along the perimeter of the parking lot (except in the parallel parking spots).  There are always more than enough parking spots around the back of the building if you can’t find one up front.  If you can’t manage the extra steps coming around to the front of the building, just go in door #8 or knock if it’s locked.  (And take your shoes off at the door!)

Who Is ‘Mr. Pibb’?

Hey folks!

So, in all the excitement of getting up and going with becoming the new Minister of Propaganda here at FIT, It didn’t occur to any of us that it might be a good idea to actually introduce myself. (Actually, I didn’t think anybody actually read these things, but don’t tell Eric!)

So without further ado, I’m the man behind the curtain–Robert Jaques.  Or, (I’m told) more affectionately, Mr. Pibb.

I’ve been a member of FIT for two years now.  I learned the ropes in Bootcamp and moved to the Dainty Boys program after a few months and I’ve been there since.  Tony, being the persuasive person he is, convinced me to also join the Rumbler Weightlifting team and give Olympic Weightlifting a go.

When I’m not here, (which isn’t often, it seems!) I can be found eating bacon, playing guitar and watching Archer, in that order.

For some reason I couldn’t get this video to embed.  Please follow this link to watch a video of Mr. Pibb hitting a recent snatch PR: http://youtu.be/_cUKcNCeTY0

Holiday Party 2013


We haven’t thrown a dinger for a while now, so this should be good!

Saturday December 14th 7:00-?:00

This will be Pot Luck and BYOB.  There will be some games (see below), so you may want to bring a couple extra light beers in addition to what you would normally drink.

If you think your dish is worthy, you can enter it into the RECIPE CONTEST!  Write or type up the recipe and display it with your dish. People will vote on what their favorite concoction is and the winner will receive a sweet prize!

There will also be some or potentially all of the following:

Beirut (Beer Pong) Tourney, Cornhole matches, Cards Against Humanity, Musical chairs and maybe even some Karaoke. Historically there has been a midnight game of knockout that pops up, so you never know what will happen this year.

We will also use the party to launch our 2013 Holiday Food drive.  Please bring in as many non-perishable food items and/or toiletries that you can and we will donate to the NH Food Bank at the beginning of January.  We dropped almost 600 pounds off last year if I recall correctly!

Be sure to check the Holiday Schedule to make sure you don’t show up and find a locked door…and check out how you can win a FREE FIT Tee as well.

Holiday Schedule 2013

It’s that time of year when consumerism and binge eating combine into a… just kidding, I won’t go there.

I hope you enjoy time with your friends and family.  Here’s what you need to know about the coming month:

Saturday 12/14: FIT Holiday Party

Tuesday 12/24: Closed

Wednesday 12/25: Closed

Tuesday 12/31: Closed

Wednesday 1/1: Closed

For those of you that can’t handle taking a couple of days off for recovery, here is what I would like for you to do:

Go out and take a long walk or hike.  Grab your friends, family, pet squirrel and anyone else you can wrangle up and get out in the fresh air.  I promise it will make you feel great.

Stretch and foam roll.  Similar to the above.  Take some time to teach your family how to perform some of the drills that we have you do.  This will not only help those you care about, but it will also provide for some more much needed quality time together.

How about this.  Each time you perform one of the above suggestions with your loved ones and post a picture of video of it on the FIT Facebook page with an explanation of what you did and with whom we will enter you into a drawing to win a free FIT t-shirt of your choosing.

There are 4 total days we are closed and 2 recovery options per day so you have up to a total of 8 entries available to you.  Winner will be drawn 1/2/14.


Thanksgiving Schedule 2013

Wednesday: We will hold all sessions at scheduled times

Thursday: CLOSED.  We will be participating in the Turkey Trot at  8:00 am at Bow High School.  Please wear FIT gear if you’ve got it!

Friday: FREE Black Friday Bootcamp 9:15 (open gym 9:00-10:45)

Saturday: CLOSED

Sunday: 9:00 Intro to MMA with the crew from Real Deal MMA

Contrary to popular belief, the following picture does not constitute actual exercise.


Adam Sandler’s classic.  Enjoy!

YouTube Preview Image

The Stallone

This week’s COW (11/18-11/24) is The Stallone.

The objective is to complete a single pullup moving the most weight possible.

Starting from a dead-hang (arms fully extended) you must pull yourself up so that your chin CLEARS the bar.

If you need band assistance to complete a pullup your score will be:

Bodyweight minus band assistance      (BW-BA=X)

So let’s say you weigh 200 pounds and use a red and purple band to complete your pullup.  200-62.5=137.5

If you can complete a pullup with an additional load your score is:

Bodyweight plus external load   ( BW+load=x)

No kipping!

YouTube Preview Image

No jumping off the box!

Up to 3 attempts per day, up to 3 days of the week.

« Older Entries