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

Christmas Cheer Reboot

This is one of my favorite posts. If you've read it before then enjoy the read again. It is that good. We've had so much talk about food lately I thought this would help to set us all straight on the matter of holiday eating. 

Before we get to the Christmas Cheer I want to remind you of the schedule going on in December. 

  • Recovery week = December 22 - Dec 28. You can read the ins and outs of why recovery week is important right here. Enjoy family and friends during this time.
  • December 30, Monday. All regular training times will be happening. You don't want to miss the last day to train in 2019.
  • December 31, Tuesday. Its New Year's Eve. Enjoy this day off from training.
  • January 1st. World Famous New Year's At Noon happens at noon, duh! First training time of the year always proves to be one remembered all year long.
  • January 2 -3. All regular training times will be in full swing. Don't miss out.

There you have it the schedule you'll need to know to finish the year strong and start the year right. 

Now to enjoy some Christmas Cheer: It's from Coach Dean's Dad. He's my Dad too at least that is how I feel about him. He is fantastic. His sense of humor is second to none. 

So anyway he sent this list on holiday eating tips, I figured I would share them with you too.

Thanks Dad!

  • Avoid carrot sticks. Anyone who puts carrots on a Christmas buffet table knows nothing of the Holiday spirit.. In fact, if you see carrots, leave immediately. Go next door, where they’re serving rum balls.

  • Drink as much eggnog as you can. And quickly. It’s rare. You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It’s not as if you’re going to turn into an eggnog-aholic or something. It’s a treat. Enjoy it. Have one for me. Have two. It’s later than you think. It’s Christmas!

  • If something comes with gravy, use it. That’s the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.

  • As for mashed potatoes, always ask if they’re made with skim milk or whole milk. If it’s skim, pass. Why bother? It’s like buying a sports car with an automatic transmission.

  • Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Holiday party is to eat other people’s food for free. Lots of it. Hello?
  • Under no circumstances should you exercise between now and New Year’s. You can do that in January when you have nothing else to do. This is the time for long naps, which you’ll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.

  • If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don’t budge. Have as many as you can before becoming the center of attention. They’re like a beautiful pair of shoes. If you leave them behind, you’re never going to see them again.

  • Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each. Or if you don’t like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
  • Did someone mention fruitcake? Granted, it’s loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards. Unless it’s been soaked in rum for a year. (My mother’s recipe)

One final tip: If you don’t feel terrible when you leave the party or get up from the table, you haven’t been paying attention. Re-read tips; start over, but hurry, January is just around the corner.

Have a great holiday season!!
Merry Christmas,

Coach Nancy