Monthly Archives: December 2018

Hanging Out with Friends Makes Kim Happy

Since the dawn of time, people were meant to hang out with other people. One of the highlights at Cr8 Fitness is the people you meet. Kim keeps her health going by enjoying what she is doing and being with those that make her smile. She does a much better job of telling us what brought her to Cr8 Fitness, what keeps her here, and what she enjoys most. 

Meeting new people, hanging out with friends, and creating a whole world of health in the mean time. Kim has been named the Welcome Committee for the 9am ladies. She has a fifth sense that creates a bond with those new to our crew as if they've been with us for years. 

Keep Making It Happen, Kim.

Coach Nancy

Merry Christmas

Gifts come in all shapes and sizes. They can be store bought or hand made. They can be given between people with a common bond and given between strangers. Some gifts are wrapped up in fancy paper and bows and some just wrapped up in a hug or smile.

This Christmas I will enjoy many gifts. I am truly blessed. 

And yet the best gift of all I often don't share or talk about. God has given me the gift of eternal life because of what Christ did on the cross as he died for my sins. It is this gift that encourages me deep down to love all, give all I can, and share joy everywhere I go. 

This Christmas I want to thank you, my friends for a gift that is rare. You and I care about each other. We each want what is best for the other. Friendship is a gift. I thank you for sharing your life with me and my family. 

I will treasure this Christmas as no other, I encourage you to take time today just to look around and treasure up sights and sounds and family in  your heart. Those moments are gifts you can give back to yourself later in the year. 

Merry Christmas,

Coach Nancy

Graham Cracker Applesnack

I love it when people ask me for a recipe. It means they really enjoyed the food and they want more of it. That is what happened when we tried this recipe after training. I still have people asking for it. 

Graham Cracker Applesnack

  • ¼ cup unsweetened applesauce 
  • 1 scoop Graham Cracker UMP (protein powder from Beverly International) 
  • 1 tbsp. almond butter

Mix until smooth. 

Its that easy and yet it is so yummy. 


Coach Nancy

Christmas Funnies to Lighten your Mood

Laughter is always the best medicine. When the holidays roll around and tension and stress levels are high, a few giggles will lighten your mood and your emotional load.

How much did Santa pay for his sleigh?

Nothing. It was on the house!

What do you call a kid who doesn't believe in Santa?

 A rebel without a Claus.

What do you call a snowman with a six pack?

An abdominal snowman

What’s Santa’s favorite snack food?

Crisp Pringles.

Where do snowmen keep their money?
Beats me.
In a snow bank.

What do fish sing during winter?
Christmas corals.

What do you get when you eat Christmas ornaments?
Not sure.

Crack a smile, it’s okay to laugh out loud.

Coach Nancy

Gail Doesn’t Say NO to a Challenge

I am in love with seeing, hearing, and watching how people that train with us, turn their physical training into real life wins. Gail is one who wanted to make daily life easier so she is working to make that happen. Though she's had more than one back surgery, she trains smart and feels the power of change happening daily. 

I am so proud of Gail for her determination to stay strong and capable of doing all she wants on a daily basis. 

Keep Making It Happen, Gail.

Coach Nancy

Help, There is going to be Lots of Food at Christmas

"Merry Christmas!". It comes from every street corner, every bank teller, each person you meet seems to say' "Merry Christmas". 

Its a great time of the year and it can also be a bit stressful as you navigate a healthy lifestyle during the last six weeks of the year. So let's talk food. I'd like to give you 5 strategies you can put in place to truly make this a Merry Christmas

As if Thanksgiving isn't full of enough food it is soon followed by all the gatherings, parties, and food of Christmas and the New Years. 

Food calories can really add up before the REAL meal is served. And the calories can also quickly add up, particularly if you are snacking mindlessly.

So here are my strategies for handling appetizers, food and drink that is tempting, and that will be around for a good bit pre-meal. Note: these strategies are good for later that evening with dinner and dessert as well.

  1. Survey your options before eating. Eye everything down first without a plate and determine what you will eat.
  2. Skip any food that you can get anytime. A bowl full of M&M's? Who needs them? Not when you can drive past any gas station later that evening and pick some up (That is if you decide your holiday meal wouldn't be complete without them. And I’m betting that won't happen.)
  3. Fill up on low-calorie options like veggies (watch the dip) or salads (careful on the dressing). Then, look at the entire selection and determine what you'd REALLY like to enjoy. Allow yourself to have some of that -- enjoy it and move on.
  4. Don't hang out next to food. C'mon that's just asking for trouble. Once you've enjoyed your meal, put your plate away and situate yourself away from the food.
  5. Bring your own HAPPYtizers (appetizers that will truly make everyone happy). Offer to bring the vegetable tray or Shrimp cocktail.

Christmas is a time to enjoy family, friends, and loved ones; food is just a part of it. Plan to walk away from your next party happy you were there, content with your food choices, and satisfied inside. 

To your best Health,

Coach Nancy

Recover, Rest and Regenerate. Here’s What To Do (and not to do) Next Week

Three Steps for Successful Recovery

Here's what happens during a successful training phase. 
And Here's what happens when we are not getting enough recovery:

You don't have to understand all the science behind these charts to understand that we want the "Performance" line going up, not down. Healthy eating habits, enough restful sleep, and stress management play a role in the successful day-to-day, workout-to-workout recovery cycle.

Recovery weeks take the concept one step further by taking an extended time of recovery physically, physiologically, and psychologically. Here's what we are accomplishing:

1.) Physical Rest and Regeneration

  • Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program. Recovery is a planned part of your training program, and the CHRISTMAS recovery week is especially important, as we are just coming off a long training phase. My body is feeling it, so I know it's time to take a break.
  • Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 10-15 minutes two or three times this week will keep you in the flow.
  • Daily restorative walks are beneficial during this week. 30 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Relax and unwind.

2.) Physiological and Psychological Rest and Regeneration

  • Recovery weeks allow us to normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program
  • For this week, take a break from stressing about food (I do it too). Don't make it a free for all, and staying away from your “trigger foods” (junk foods and sweets) might still be wise. On the other hand don't get worked up about office parties and family gatherings. Be aware, and do your best.
  • Plan (key word) and enjoy 2 or 3 controlled free meals over the next couple of weeks, but don't overdo it. No Santa Bellies! 🙂
  • Stay tuned, as the end of this week we have some exciting news!

3.) Celebrate the Fruits of Your Labor

Take some time to reflect on how far you have come since you joined Cr8 Fitness. You have worked hard to improve your overall health, body composition, and performance. Some of y'all have been here a short time, some a long time. The cool thing is that we can still keep getting better every day.

Enjoy your holidays. They CAN be stressful, but how we respond to that stress goes a long way toward a better quality of life, and better health.

As this training phase and training year comes to a close, on behalf of Nancy and myself I want to say thank-you. It has been a year of change, like most are. Since we sold Concord in July much has happened. I am grateful for our continued relationship with Get Fit NH. I am grateful for those who have embraced the change in Epsom and Cr8 Fitness. I look forward to the new year with a confident expectation that the best is yet to come, and I am grateful you are here with us!

Merry Christmas and Happy Holidays!

Coach Dean

Give Yourself a Checkup: How are you doing being, “Hot for the Holidays”?

How are you doing on the "Hot for the Holidays Challenge?"

You know, that challenge where we are working on maintaining our bodyweight through the holidays? 

Oh yeah, THAT challenge!

Hot for the Holidays? “Why even bother? I always gain weight this time of year. What’s the point?”

When asked the question, “What’s The Point?”, my answer is always the same. Every time Cr8 Fitness challenges you in your nutrition our goal is this:

To teach you nutrition habits, that when applied consistently and correctly, will create the optimum metabolic environment to help you lose body fat and gain/maintain lean tissue (aka muscle).

In other words Cr8 Fitness wants you to eat in a way that makes you look and feel great. We want you to the be the healthiest version of you possible. 

So what’s the main obstacle to progress?

I think it’s that we have too much information.

If you were to head over to and search for “diet books” you would get 78,496 results. Holy cow!

Is it any wonder that there is confusion over the “right” way to eat?

So right off the top let me make it clear. “Hot for the Holidays” is not a diet, in the sense we are going to starve ourselves to try to lose weight. It's a prompt to stick to the principles we know are going to make us healthier and happier in the long run.

So get ready to challenge yourself. Open up to the possibilities, and challenge what you think you know about nutrition and what you are capable of doing, even around the holidays.

Get ready to get a little uncomfortable. It IS hard to turn down all those holiday goodies being thrown at you from every angle. Enjoy some, just not all of them!

And it's a GOOD uncomfortable, one that leads to good results, not the uncomfortable where you ate so much such you are looking for your stretchie pants. 🙂

I am super excited about this challenge. It's our (yours and mine) chance to take one step forward in our health when most everyone else is going backward. 

Are you ready?

Let's do this!

Coach Nancy

Too Many Calories at Christmas

Sticking with my Handling the Holidays theme... I’m back at it with today’s topic: Too many calories.

I’ve heard more than one person complain of all the sweets and baked goods that are around this time of year.

And unless you plan on checking yourself into a spa for the next two weeks, it's hard to avoid. There's the food YOU make at home (for your family or other people), the food that people give TO YOU, and the food that's brought into the office.

And that's not counting office parties and holiday parties that take place in the last 2 weeks of the year, either.

What's a goal-oriented clean eater to do?

Since there's so much to discuss on this one, I'm breaking it down into two environments.

The home environment.

Tip #1. Instead of baking cookies for others, consider other baked goods that you can give as WHOLE THINGS. For example, banana bread, pies, cakes. Most of these are less time-consuming to make than individual cookies, and you won't be tempted to slip in a piece. I mean who's going to give a pie to someone with a piece cut out?

Tip#2. Consider GIVING away things other than baked goods. Fruit baskets are great choices and many people actually welcome them this time of year, when they've been inundated with other junk food. Make your own for a fraction of the price of store bought.

Tip#3. When you are baking at home, those little BLT's add up. Remember, BLT stands for Bite, Lick or Taste. Don't start cooking until after you've had a protein rich meal. Your body will be busy digesting for hours and you'll be less tempted to snack. If baking is an all day event, plan a decent lunch and take a break to sit while eating. 

Tip#4. If you will be baking at home or you just have lots of goodies in the kitchen, brush and floss your teeth after every meal. A clean fresh mouth will make those treats less tempting. Consider chewing peppermint gum as well and if possible, avoid the kitchen. Out of sight, out of mind.

Tip#5. Are you inundated with food related gifts from family and friends? I almost hate to say it, but re-gift. You can appreciate the thoughtfulness without having to "appreciate" it. Pass on the thoughtfulness to someone else.

Tip#6. What's your reason for NOT overindulging this season? If you don't have one, you need to come up with something that will make this a season that is defined by something other than the goodies you can indulge in. With no real reason for sticking to clean eating, you'll be much more likely to convince yourself a little bite here, and a little cookie there won't hurt.

The easiest place to control excess calories this holiday season is your own home. Watch what food you bring in, encourage company to take leftovers and goodies with them and give away what you can.

It's not the food that makes the holidays, it's the memories you make.

And those calories are coming from everywhere! But no where seems worse than the place we spend the majority of our day. The office.

There's clients, reps, patients, and business associates who send or bring in all sorts of goodies.

There's the staff office parties which typically means a catered lunch or... ten, depending on where you work.

And then there's your co-workers. The overachievers who want to show off all of their superb culinary skills by bringing everyone in the office high-calorie, delicious homemade goodness. And insist on watching you try "just one."

Add to all of that, the end of year work related stress that leaves you short-fused, and sleep deprived and you are primed for a sugar-laden calorie bomb before noon! Here's my top tips for handling this:

  • Recognize that just because food is there, doesn't mean you have to eat it. Are you eating because you're hungry? Or because you're bored and you CAN? Before you indulge in anything at the office, take a moment and think about why you are eating. If it's a one of kind treat, offered only once a year, than maybe it's worth the calories. If it's something you could get again tomorrow, why bother?
  • TAKE the time to prepare and bring your lunch every single day from now until the holiday craziness has passed. And not just any old lunch - think of some of your favorite, clean lunches and bring those, so you won't be tempted by the trays and trays of sub sandwiches in the break room. Pack snacks too. Things that are easy and portable are beef jerky, string cheese, raw nuts, fresh fruit. Always aim to eat some lean protein and fiber so you will stay full for a longer period of time.
  • Handle the food-pushers assertively. When they offer you tempting goodies, look them directly in the eye and say "It looks wonderful and I'm sure it tastes fabulous, but I am (insert one of the following: full, limiting how many sweets I am eating this year, cutting back on in between meal snacks, etc). The key is to be appreciative, but also direct. If they persist, again, look them directly in the eye, and say, " Honestly, first name, I'm _______(repeat your rationale). Leave it at that.
  • Lastly, the most simple and direct tip I can give you. Avoid the food. Don't hang out where food is stored or sitting out. You'll constantly have to tell yourself "no" and repeating "no" over and over doesn't actually increase your conviction, it weakens it. It's like exposure to a cold or illness. The greater (more frequent) the exposure, the greater the chance you will catch the bug and give in.

During this “busy holiday season”, it’s important to pull the reins back a bit.

Now, I’m not here to say live off celery and tofu for the month.

But what about setting up a little challenge with yourself.

Skip the seconds on Christmas Day.

Pick and choose your favorites, whatever you want, but don't go back for a second plate.

Who's with me?

To your best health,

Coach Nancy

The Power of Change

Time flies by so quickly and sometimes we don't pause to remember where we have been. We might not realize that those we know were not always the person we see. Scott has been training at Cr8 Fitness for almost 8 years. He can remember back when he first started training. He lets you peak into that past so you can see what is possible for yourself. 

Each of us enter Cr8 Fitness with different challenges and outcomes we want to achieve. Scott is making his goals possible. Its exciting to see The Power of Change in  where he was and is today. 

Keep Making It Happen, Scott,

Coach Nancy