Monthly Archives: December 2019

Afternoon and Evening Training is cancelled December 30th

Its one of those days where you hunker down in your bunker. It is safer to stay home if possible today. For those of you who had to work, driving here is just not something I want you to do. The roads are icy and soon it will be dark. I've been on the Weather Channel more today then in a very long time. They are saying precipitation for most of the time between now and 10am tomorrow. 

I'm not in control of the weather and it is near impossible to keep our parking lot safe. 

Here's what's happening the rest of the week:

  •  December 31st, New Years Eve, we are closed. 

  •  January 1st is our famous New Year's at Noon training for the whole Cr8 Family. It'll be a training session to start 2020 off with a bang!
  • January 2-3 We're back to our regular schedule and training times. 

Here's what you can do today. Check out Get Back on Track in 2020. 

Stay safe, be warm,

Coach Nancy

Fit, Happy and Healthy in 2020

We are excited to announce some "upgrades" to the Cr8 Fitness Family page. Nancy and I were talking about how we can help you get even better this year - More Fit, More Happiness, and More Health. Who couldn't use a little more of those things?

Up to this point we have had a number of Facebook groups addressing the topics of fitness and nutrition, along with the family page. Starting today, we are consolidating all of those into one group, with the goal of growing it to 500 members this year. To do that, we need YOUR HELP! We are asking you to join, and to invite everyone you know (yes, even "him") to join the group. There is going to be some serious magic in there! For starters, every Monday through Friday we will be posting something new for you. 

  • Monday: Challenge for the Week
  • Tuesday: Quotables
  • Wednesday: Recipes of the Week
  • Thursday: Pro Health & Fitness Tips
  • and end the week with Photo Fridays!

And we promise a lot of "extras" along the way to make it worth your while to come and play!

So here's how you can help us - Join the "Fit, Happy and Healthy" Group, and then invite all your friends, family and co-workers to do the same.

It's super easy - just click this link: to ask for an invite, and once you are in, click the "invite members" on the right hand side of the page. 

Be there or be square (an oldie but goodie).

- DC

Snow and Ice Cancellation

Winter has hit. Dean has been out working hard at the parking lot since 3:30. It must be really nasty out in Epsom because New Orchard Rd isn't even plowed yet. (4:10am) Dean is going to do his part and yet  Cr8 Fitness is closing for the morning sessions on Monday Dec. 30th. Keep an eye and ear out for news on later classes.

Word will go out by 3pm. if we cancel the afternoon trainings. 

Stay safe, be warm, enjoy the snow responsibly,

Coach Nancy

The Day After Christmas Hash

Merry Christmas everyone. Tis the season to be busy busy busy. It really doesn't stop until well after New Year. Don't let that stop you from making good food and enjoying foods that help you. This recipe takes leftovers and puts a twist on them for breakfast. 

After Christmas, Christmas Hash

  • 6 strips bacon
  • 1 onion, diced
  • 2 cups roasted brussels sprouts
  • 2 cups leftover roasted potatoes or sweet potatoes
  • 1 cup leftover turkey meat, diced
  •  ½ cup leftover cranberry
  • salt and pepper, to taste

In a large pan, cook the bacon until crispy. You’ll need to save some of the bacon drippings for the rest of the hash so don’t drain them all off when the bacon is cooked.

Add onions and Brussels and cook until onion is soft and Brussels are starting to get crispy.

Add in potatoes and turkey and cook about 2 minutes.

Stir in cranberries. Season to taste with salt and pepper.

I like to serve this with fried eggs. Great thing is you can change or use whatever leftovers you have. Use this recipe as a starting point.

Enjoy good food and have a fantastic day,

Coach Nancy

One More Merry Christmas Question

Each day throughout the month of December we answered many questions. "Red or Green"; "Gold or Silver"?  What's your favorite "Kids" Christmas movie? "Christmas Eve" or "Christmas Day"? Tinsel or Garland? 'Apple Cider'; 'Eggnog'; or 'Hot Chocolate'? just to name a few. I have one more for you today. 

What's your favorite song at Christmas?

Jingle Bells? I heard the Bells? Carol of the Bells? Silver Bells? 

Deck the Halls? Santa Claus is Coming to Town? Rudolph the Red Nosed Reindeer?

It's Beginning to look a lot like Christmas? Holly Jolly Christmas? All I want for Christmas?

Rockin' Around the Christmas Tree? I Wish It Could Be Christmas Every Day? Jingle Bell Rock?

I'll be home for Christmas? (There’s No Place Like Home) For the Holidays? Christmas (Baby Please Come Home)?

My favorite Christmas carol? I'll give you some hints:

  •  It's probably one of the first ones I learned all the words to. 
  •  I was in day care for over 15 years, this song has hand motions for children to do
  • The message of this song is simple- everyone gets it.
  • Its a song of real giving
  • Its about the true meaning of Christmas

From my family to your family. Have a Merry Merry Christmas.

Delectably Nice – Not a Bit Naughty

Naughty or Nice, Its a decision for Santa but you don't have to with these treats. Chris shares her Bon Bon recipe with us in the Fall. My girls have made their protein balls for as long as I can remember. At Christmas this year, I wanted to share them both with you.

Chris' Bon Bons

  • 2 scoops Rocky Road UMP (protein powder from Beverly International)
  • 1/2 cup walnuts
  • 10 Mejoul Dates
  • 1 Tablespoon chia seeds
  • 1 Tablespoon flax seed
  • 2 Tablespoon cacoa nibs
  • Water as needed
  • Coconut for rolling

Combine the first 6 ingredients in a food processor. Combine until all ingredients are blended smooth. I had to add 1/4 cup of water but go slow when adding so you get a very sticky mixture. Roll in grated coconut. This makes about 30 small bon bons. 

Amy and K's Protein Balls

  • 1 cup graham cracker protein powder (from Beverly International)
  • 1 cup oatmeal
  • 3/4 cup almond butter
  • 1/4 cup honey

Combine all the ingredients in a food processor. Stir until they are incorporated well. You could do this by hand, it just takes patience. Add in water if needed. Roll in cocoa powder or enjoy plain. 

These treats can be enjoyed at Christmastime and any other time you need a healthy snack.

Enjoy good food,

Coach Nancy

Everyone’s Favorite Mexican Casserole

Right before a holiday feast I do my best to make meals that are as diverse as I can from the traditional Christmas feast (or Thanksgiving or whatever holiday is coming up). So the week before we have turkey I make sure to do Italian, Chinese, and a Mexican dish to prepare our tastebuds for that special meal. I hit a winner this year in the Mexican category when Deb sent me this recipe yesterday. 

Casseroles can get a bad rap. Just the name stirs up thoughts of opening can after and can and dumping them all together in a pot- Voila Casserole. This dish has very few cans and lots of veggies. It is a dish I'll be making again and again.

Mexican Casserole

  • 2 tbsp olive oil
  • 1 medium onion, chopped
  • 2 garlic clove, minced
  • 1 pound lean ground beef
  • 1 medium bell pepper, chopped
  • ½ jalapeno, sliced
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 tsp dried oregano
  • ¼ tsp cayenne pepper (optional)
  • 1 (14 oz) can diced tomatoes
  • 2 tbsp tomato paste
  • 4 cup cauliflower florets
  • 1/3 cup homemade or Paleo friendly store-bought mayonnaise
  • 1 tbsp nutritional yeast
  • 1 scallion, sliced (optional)
  • salt, black pepper to taste

Place the cauliflower florets in a food processor and pulse a few time until it resembles rice. Set aside. To make this recipe go faster I bought 2 packages of riced cauliflower and used those in place of 'ricing' the cauliflower myself. In a large skillet (I used a dutch oven as I made a double batch) heat the oil over medium heat. Add the onion, bell peppers and jalapeno. Cook until the veggies are soft, about 5 minutes. Add the garlic and cook for 30 seconds more. Add in the ground beef. Stirring occasionally until it is no longer pink, another 5 minutes or so. Add the spices, mix to combine. Add the diced tomatoes and tomato paste. Stir the cauliflower rice back into the pot. Season with salt and pepper.

Preheat oven to 350 degrees F. If your mixture is not in an oven safe dish transfer it over. In a small bowl mix the mayonaise and the nutritional yeast together. Spread the mixture over the other ingredients. Bake for 30 minutes. 

Enjoy Good Food,

Coach Nancy

Dear Santa

Dear Santa,

All I want for Christmas is thick hair and a thin body.

Please don't mix them up, like you did last year.

Why does Santa have 3 gardens? 
So he can ho-ho-ho.

What do you get when you cross an archer with a gift-wrapper? 
Ribbon hood.

What do you call people who are afraid of Santa Claus? 

Why is Christmas just like a day at the office? 
You do all the work and the fat guy with the suit gets all the credit.

Now that I have given you a reason to laugh, Enjoy Christmas time filled with many smiles.

Coach Nancy

Coach Dean’s Pulled Pork

Coach Dean is famous for his pulled pork. Family ask to have him make it, Clients ask if he is going to serve it at different functions. I've shared it before and you can read it here.  I wanted to make this easier to find since I know many of you will want to make it soon. It takes awhile so please leave yourself time to watch the video to see making it in action.

Coach Dean's Famous Pulled Pork

Ingredients listed are per Pork Shoulder (8-10 lbs)

Dry Rub

  • 1 tbsp ground cumin
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp chili powder
  • 1 tbsp cayenne pepper
  • 1 tbsp salt
  • 1 tbsp ground pepper
  • 1 tbsp paprika

Brine Solution

  • 1/2 cup salt
  • 2 quarts cold water
  • 3 tbsp dry rub mix
  • 2 bay leaves


  1. Combine all the dry rub ingredients in a bowl and mix well.
  2. Prepare the brine solution in a large plastic bucket or container and place the pork shoulder in the bucket so it is completely immersed. If it fits in the fridge – cool! If not, put some ice or ice bags in the bucket and put in a cool place to brine overnight.
  3. In the morning, preheat the oven to 225 degrees F.
  4. Take the pork out of the brine solution and towel dry.
  5. Place the pork in a glass cooking pan, fat cap down to start, and cover with the rib on bottom and all sides. Flip it over and finish with the rub on the top. Save 2-3 tbsp of the dry rub for after cooking.
  6. Insert a probe thermometer in the thickest part of the meat, making sure it is not touching bone.
  7. Roast the pork shoulder until the internal temperature is 200 degrees F.
  8. Turn off the oven, and with the door closed let the pork cool until the internal temperature drops back to 170 degrees.
  9. It’s time to pull! With a couple large forks shred the meat into another large container. Incorporate the remaining dry rub to taste into the pork while shredding.


Check Out The Video For A Step By Step Walk Through!

Now beyond making the pulled pork, the sauces to top off the finished product are just special. 

Pulled Pork Mustard Sauce (Nancy’s Favorite)

  • 1 cup prepared yellow mustard
  • 1/2 cup balsamic vinegar
  • 1/3 cup brown sugar
  • 2 tablespoons butter
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon lemon juice
  • 1 teaspoon cayenne


Mix all ingredients together and simmer over a low heat for 30 minutes. If your making this sauce for a whole hog multiple the ingredients by about 8. Makes about 2 cups

Southern Vinegar Sauce for Pulled Pork (Dean’s Favorite)

  • 1 cup butter
  • 1/2 cup vinegar
  • juice of 1 lemon
  • 5 teaspoons Worcestershire sauce
  • 1 tablespoon honey
  • 2 teaspoons salt
  • 1 teaspoon black pepper


Melt margarine in a sauce pan. Add lemon juice, Worcestershire sauce, honey, salt and pepper. Bring to a boil. Remove from heat. Stir in vinegar and allow to cool. Makes about 1 1/2 cups

The Best of the Best Mustard Sauces. (Coach Nancy likes this one even better cause it has a little kick to it)

  • 1 cup yellow mustard
  • 1/4 cup light brown sugar
  • 1/2 cup apple cider vinegar
  • 1 tablespoon chipotle pepper in adobo, minced
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon garlic powder
  • ground black pepper to taste

Put it all in a blender and turn it on high until smooth.

It takes a long to make and I have found it is well worth the wait. I'm planning this for our New Year's meal. Wow, I'm not sure I can wait that long. 

Enjoy your food,

Coach Nancy

Being Engaged In Life

I recently watched an interview with Colin Milner, CEO of the International Council on Active Aging, and I was inspired by listening to this really smart and passionate man talk about what he has learned being on the front lines of active aging. I would highly encourage you to watch this short interview included at the end of this article (click the pic). Here are some highlights that really stuck out to me. 

1. Active Aging is about "Being Engaged In Life". It doesn't mean you have to climb mountains or run farther. It's about getting off the sidelines and participating in this crazy wonderful thing called life. 

2. While government involvement can be important at times, it about "changing lives, not passing a bill". I love that. What can we do personally to stay healthier and help others get active? 

3. It's about the individual saying "Me, I want to live a better life, here's what I am going to do to achieve that. Very few people can change your mind without you participating." BOOM!

4. "Start Moving, Don't Stop". Colin cuts through all the confusion about exercise with those four simple words. Get active, stay active. Start small, start big. Doesn't matter. Just start, and never stop.

5. "You Earn Your Health Span". You want to be healthier? You have to work for it. Health is not in a pill or potion. Health is earned with movement, eating nutritious food, and getting good sleep. Those things all take some effort. And you get to control that effort. No really, you do. 

Call this a sales pitch if you want, but here's my ask. What are YOU doing as an individual to get and stay engaged in life? Many of you train with us as a part of your efforts, and for that we are grateful. Do you know someone else that needs a little Cr8 Fitness in their life? We would sure appreciate you sharing how we have helped you, and then send 'em our way.  

Or maybe you have been on the fence for awhile about getting started with us. NOW is the time to take the leap and get started. 2019 is almost over, 2020 sits wide open in front of us. Take action now and fill out a training registration. 

Being Engaged In Life Starts With You. And if you let it, it starts today.

Make It Happen!

- DC