Monthly Archives: January 2019

Show Your Purpose in 2019 with our Shirt of the Year

Our 2019 theme at Cr8 Fitness is:

"Purpose Unlocks Potential"

Coach Nancy has been encouraging you to think about your purpose for being here - what do you want to get out of all the work you are putting in? 

There really is no wrong answer. But if you want to make real progress this year there needs to be AN answer.

We are your locksmiths, but you hold the keys. There are 4 on our key ring that we need to have and use this year:

  • Commitment
  • Focus
  • Preparation
  • Accountability

I always find it super helpful to have visual reminders about the task at hand. That's why I am excited about our 2019 "Shirt of the Year". The more of YOU I see wearing it this year, the more I am going to be reminded to keep my eye on the prize. So help your old coach out, and order one today. I'd love to see you not only wearing one, but unlocking your potential in 2019.

Order forms are in the gym, and we are taking orders until next Friday, January 18.

Order yours today!

Coach Dean

Train with Your Purpose in Mind

Each January gyms are flooded with new people. Everyone trying to accomplish in a few weeks what they couldn't do all of last year. By the second week of the month, the place is back to normal. Most of the newbies have already given up. Why? And more importantly how to avoid it.

There is nothing wrong with making these common New Year's resolutions, We have all made resolutions that we have failed to keep. 

The good news is that each year is an opportunity for a Fresh Start. And yet each week is a fresh start. Every Sunday is the first day of the week - a new beginning. Actually, every day is an opportunity for a new beginning. 

If you are at one of these 'beginnings' you are at a crossroad. You are at the point of choosing. Choosing what to do, how to do it, and how much to do. That is the time of resolutions. The purpose is not to help you resolve to do something, my purpose to help you stay resolved once you've made that decision.

Resolve takes Focus

Focus on your past choice. You've already made a choice to physically train. You've already made your choice to become healthier. You've already made your choice to achieve a medically sound body composition. Now its about maintaining your Focus. Write down what your purpose is. Then leave it visible for you to see often. Daily is best. Once I have a purpose to achieve a task, I write it and leave it near my bathroom sink. Each morning as I get read for the day, my focus shifts to my purpose. It gives me clarity as I do my daily tasks. 

Resolve takes Commitment.

Commitment is dedication in action. Once you have your purpose, you need to commit to doing something to make that purpose start to happen. It might not happen all at once. Losing 50 pounds is going to take work and more action than one days worth. And yet it all starts with one day, one action repeated over and over. Commit daily to doing one action that will help you achieve your purpose in 2019.

Resolve takes Preparation.

Preparation can be mental but often it to is an action step. Think of preparation as a way of helping yourself out. Preparing your meal plan on Sunday of each week helps you to not stress about "what's for dinner?". It helps you have those foods in the house that will allow you to eat foods that will support your purpose of becoming healthier. Preparation can be help given to you by others. Having others in your family chop veggies while you get the steak grilled, gives you that helping hand so you can get the meal on the table quicker so you don't snack your way to dinner. Find ways to prepare to give that helping hand towards your purpose. 

Resolve takes Accountability.

Accountability is a key we often ignore. It is hard to admit we need help. It is hard to say I will do this better if  you do this for me. It is hard to tell someone your goals. The thought often goes through my mind, "What if I don't actually achieve my purpose?" As a coach I'm going to say, "What if you actually do?"I'm here to help."  Accountability has proven itself over and over. Having a partner or a group of others that will give an encouraging word, others that know your purpose, people that will work along side you; gives you power. Power to push through tough times.

Focus, Commitment, Preparation, and Accountability are your keys to Succeeding in Your Purpose.

To your best health,

Coach Nancy

 

Get Your Zen On and Track Your Training

In December 2018 we moved switched our client software to ZenPlanner from MindBody online. Now before you give me a "So What?", hang with me as I share what that means for you!

Besides being a lot easier for us to use and manage, ZenPlanner has some really cool features for you, specifically the ability to track benchmark workouts and things like personal best on your lifts. 

The first thing you need to do is head on over to the Apple app store or Google Play and download the Member App. The links are included below.

Apple iOS: https://itunes.apple.com/us/app/zen-planner-member-app/id1065000091?mt=8

Android: https://play.google.com/store/apps/details?id=com.zenplanner.memberapp&hl=en_US

After you have the app all loaded up on your device, login with your email address (the one provided us when you signed up as a training client) and your password. Those passwords were sent to you either in December when we did the transition, or when you become a client. If you need to reset your password, click this link and then the "forget your password" link on that page.

Once you are logged into your app, you are good to go! Below are a couple videos I shot showing how easy it is to use the app. 

Note: We will not be programming all our workouts into the app. We will from time to time have specific metrics that we will want you to track, and we'll let you know on those days. But as you can see below, you can record a ton of different lifts and personal best on any day you want. Give it a try, you might just find out how motivating tracking your progress really is!

Make It Happen!

Coach Dean




Shepard’s Pie with a Twist

The recipe is sent in by rock star Sara. Sara plans each week's meals. When I saw this recipe on her plan, I just needed to know the recipe. 

Here’s what Sara said: “The pumpkin shepherd's pie is yummy--it’s adapted from The Fresh 20 cookbook. Jason and I (and the kids) get a good dinner plus a good sized lunch out of it.”

Pumpkin Shepherd’s Pie

Filling:

  • 1 tablespoon coconut oil
  • ½ medium onion, rough chopped
  • 3 garlic cloves, minced
  • 1 inch piece of ginger, grated
  • 2 medium carrots, peeled and chopped
  • ½ teaspoon cumin
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon paprika
  • 1 lb ground turkey or ground beef
  • 2 cups baby spinach

Topping:

  • 3 large egg whites
  • 2 cups roasted pumpkin
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon salt

Directions for the Filling:

Preheat oven to 350. Heat oil in medium skillet over medium-high heat. Add onion, garlic, ginger, and carrots, and sauté until slightly browned, about 5 minutes. Season with cumin, salt, pepper, and paprika. Add meat and brown. Toss in baby spinach to wilt, and transfer to a greased 8x8 inch baking dish.

Directions for the Topping:

Using a handheld mixer, whisk egg whites in a large bowl until stiff. In a medium bowl, combine the pumpkin with the cayenne and salt. Fold in the egg whites. Spread the topping over the filling. Bake for 20 minutes until golden on top.

*Chef Sara’s notes: I made the topping with the eggs the first time, but haven't since. They make it nice and light and fluffy on top, but even without them it still tastes good. Also, I use various types of winter squash in place of the pumpkin all the time, and I probably use closer to 3 cups.

*Coach Nancy's notes: I made a sweet potato topping. I substituted 2-3 baked sweet potatoes that I pealed for the pumpkin. Everything else I kept the same. Isn't it great to have already tasted alternatives?

To your best health,

Coach Nancy


Purpose Unlocks Potential

What is your purpose in physically training at Cr8 Fitness?

Now what is the question that pops into your head right after you say your purpose?

Hold onto these questions and their answers. They are going to help you unlock your potential and give you success in 2019. 

You are always backing me up and I need that! 

For example: My purpose in physically training and eating to support my lifestyle is so that I do not visit my doctor as often as I did in 2018. While I know there will be some visits; a regular check up, skin cancer and breast cancer were a concern in 2018 so I know I have follow up visits to those. Yet I spent many other visits to doctors and chiropractors to help my ribs, my back, headaches, and my hip. My training suffered and my healthy numbers are spiraling downward. Yet when I first say my purpose out loud a voice in my head says; "Where are you going to start?"
It is then that I bring out my keys to Success. Focus, Commitment, Preparation, and Accountability.

  • Focus- I need to keep my purpose in the front of my daily activity. It is all too often that I left my daily activities dictate my life, instead of having a clear direction. I skip all over the place just to do this and do that. With some clarity I will achieve my daily activities in the priority that my purpose dictates.
  • Commitment- I've already put in place several actions because I am committed. I am not going to wait for the perfect time, or the first day of the week, or for some magical, mystical, spiritual event to hit me. I'll adjust my plan as I need to, for now I need to just get going.
  • Preparation- Some of you might view me as if I have preparation down solid, this is my weakest area. Since as far as I can remember I have crammed for texts, procrastinated until the last minute, and held off on things that are hard until I HAD to do them. That is why I didn't wait for the perfect timing or the perfect plan or to have all the stars line up before beginning. My preparation is tied into my next key heavily. Need some help to get you started? Take a look into some of our Cr8-Tive articles
  • Accountability- I've already asked for help. I have a partner, actually two people, to hold me to my first and most important task. From there I have different peeps who will nudge me when I falter. I'm using an app on my phone to give me feedback. It took courage to ask for help. I have all of you to back me up- I need that and you do too. I wanted to do this alone. And yet that has not worked out very well in the past. Using my key of Accountability will spur me onto action when my focus or commitment or preparation isn't all in.

How does this lead back to those two questions? Your purpose will give you clarity. It will drive you, and keep you from chasing squirrels and going down rabbit trails. The second question is designed to show which key is most important. I didn't know where to start. It seemed like a huge task. My accountability partner helped me line up my focus, I know they will help me when my focus, commitment and preparation are waining.

I have to use all the keys to succeed. Focus, Commitment, Preparation, and Accountability.

This exercise will take a few minutes to complete. Lets find our Purpose and use our Keys to Success so that 2019 will be our best year ever!

To your Best Health,

Coach Nancy


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