Monthly Archives: February 2020

Don’t Tell Anyone I’m Eating Dessert

Food Police do not really exist. I do not sneak into your house in order to peak into your fridge and cupboards. There aren't any cameras in the grocery store so I can monitor what you buying. Eating healthy food doesn't mean it has to taste like cardboard and look even worse. Nutritious foods do not exclude desserts. Thinking out of the box (literally not grabbing a box of sweets) is totally possible. Check out this recipe for a quick dessert you can whip up for your family in a short amount of time. 

Chocolate Peanut Butter Chia Pudding

  • 2 cups Water
  • 2 Scoops Chocolate Protein Powder ( I use Beverly International UMP)
  • 1/2 cup chia seeds
  • 1/4 cup peanut butter
  • 2 tsp vanilla extract

Combine all ingredients in a high-power blender or food processor. Blend or process until completely smooth. You may eat it right away, but it is best after it has been completely chilled in the refrigerator.

(SHHhhhh.... don't tell anyone but you can eat this for breakfast as well. I would add some cut up veggies to eat along side.)

Enjoy Good Food,

Coach Nancy

Don’t Make Temptation Easy

Keep junk food out of sight. And out of the house!

You can’t eat what you don’t have. Don’t keep junk food in the house, and if there’s a goodie jar at work, keep it out of sight. If you have tempting treats in sight, every time you walk by them you have to make a conscious decision to say ‘No’. Eventually the ‘No’ turns into “Well, just this once”, and pretty soon you’re back to mindlessly popping hundreds of calories of sugar into your mouth every day. Stay out of trouble by keeping sweets out of reach!

Please don’t buy into the “well, I only buy ice cream for my husband” bit. If you truly are going to eat healthier, you need to break your addiction. One way you can do this is to build better habits. Don’t be co-dependent. He’s a grownup, if he really wants ice cream, he can get his own.

Here are 10 more ways you can easily improve your health:

  1. Take a walk (or a quick jog if that’s an appropriate kind of exercise for you).
  2. Take 30 seconds to stand up and stretch something at least 3 times per day. Start when you wake up!
  3. If you haven’t started doing so yet, make sure you eat protein at breakfast.
  4. Think of something you’re grateful for.
  5. Put a vegetable or fruit on your plate every time you eat. Any plant, even a couple baby carrots or an apple slice will do.
  6. Plan the next day’s food before you go to sleep.
  7. Drink a glass of water.
  8. When you’re stressed about something, add on the reminder that you are smart and 100% in control of your actions and your attitude.
  9. Send a message to a friend or family member letting them know that you love them.
  10. Take three deep breaths. Don’t forget to smile!

 Bonus Tip:  Don’t play in traffic – keep junk food out of the house!

To you Best Health,

Coach Nancy

Little Things Do Make a Difference

I’m a wife, a mom, and a Grandma. My three little ones call me, Gigi. Just like I’d do for my kids, I’d do anything for my grandchildren. When Jack had a possible diagnosis of Autism, I wanted to learn all I could. It led Dean and I to pursue education in the fitness business specializing in helping those with autism. Autism Fitness started as a gym designed to help people with autism. The founder soon decided to become a teaching facility in order to expand his reach. Dean and I both took his course.

In our excitement about how much this could help make connections to this increasing population we told others about the training available at Autism Fitness. Mae Lynn was one of those people we told. Having a son with autism and her love of fitness Mae Lynn took the course too. Her intention at first was to help her son even better. She asked if she could use Cr8 Fitness as his place for his training. It was the beginning of Right Fit Fitness.

Here’s where little things do make a difference.

Dean and I gave an open door to Mae Lynn so she could help her son. It was easy. Mae Lynn does all the work, she takes care of everything. I make sure the gym door is open, that’s it.

This is where it gets exciting. Mae Lynn has now started a new business. Under the helpful and wonderful watch care of Get Fit NH, Right Fit Fitness operates. She uses physical training to help young adults with autism. The impact of one open door is now reaching to others. She didn’t stop there though. Her desire is to reach more and more people. She knows teaching others all she knows is key to help more people dealing with autism. Together they've held classes for parents and educators. Her knowledge is being passed onto others to create a better connection with their autistic child. In January Right Fit Fitness and Get Fit NH brought in Autism Fitness to expand that reach into more of New Hampshire. Over 20 parents and school personal attended the course.

The reach goes on.

Lori N who has trained with Cr8 Fitness for almost 7 years just completed the Autism Fitness course with Mae Lynn.  Congratulations Lori!

Lori works in a private school for those with special needs. She also has a son with autism. Her desire is to use physical training to help her students, their families, and her son.

I am amazed at how this is growing from an open door to a new business to bringing fitness to schools.

How can you help this reach even further? I’m not sure. For starters visit Right Fit Fitness web page. If you know someone with autism, a therapist, or an educator pass this along to them. You just never know what a little thing can do. I just know if we keep our minds open to possibilities anything can happen.

Make it Happen,

Coach Nancy

A Valentine Treat Without Any Guilt

Valentine's Day is widely known as a day to get and receive chocolates. I love giving and receiving gifts like most everyone I know. I just don't need a lot of extra calories. I created this recipe as a treat for everyone after training. 

Valentine's Day Treat

  • 1 cup frozen mixed berries. (blueberries, blackberries, raspberries) 
  • 1 Tablespoon pecans
  • 8 ounces water
  • 1 scoop vanilla UMP protein powder by Beverly International

Mix all ingredients in a blender until smooth. By adding more of less water you can control how thick you want this shake to be. 

Enjoy good food,

Coach Nancy

Happy Valentine's Day. I don't tell you enough how much you all mean to me. Thank you for choosing to spend a portion of your time with me each week. Helping others is truly the one thing I love to do. 

No Flu For You

Let’s face it, none of us enjoy being sick. With all the talk of Novel 2019-nCoV coronavirus, now is a good time to review some simple strategies to stay healthy. There are positive steps you can take everyday to boost the chances of avoiding sickness. Don’t accept the fact that “everybody gets sick” even if that just means a cold.

Boost your immune system with the following strategy:

  1. Eat a nutritious diet full of vitamins, minerals and antioxidants, and remember that sugar suppresses your immune system.
  2. Drink plenty of water
  3. Get to bed early and get a good night sleep – consistently!
  4. Exercise regularly. Your body produces antibodies when you train vigorously, boosting your immune system.

The CDC offers the following daily preventative actions:

  • Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
  • Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub. We have a container in the gym.
  • Avoid touching your eyes, nose and mouth. Germs spread this way.

Keeping your training space cold and flu free

We have consulted with commercial cleaning experts as to the best cleaners and disinfectants to use. This solution is used to mop the floors in our Epsom facility, as well as disinfect the bands and other equipment. Alcohol based hand rubs are available to use as needed and after training.

Sharing of yoga is a big no no. A good quality mat costs less than $25.00, so please purchase one for your own use if you prefer to train on one. Please write your name on your mat.

Here is what we do inside the gym.

  • In between classes, I wipe down any visible dirt/sweat. There are gym wipes available for you to use on the equipment.
  • Once a day a general cleaning and sterilization is done of the gym and the equipment. 
  • This week I did a Spring cleaning. The deep cleaning just in case. 

Let’s all pull together and do what it takes to stay healthy this winter!

Make It Happen,

Nancy and Dean

Make the Most of Everyday

I was reminded once again this week how short life is, and how time passes by so fast.

The first thing that reminded me was that today is my 34th anniversary. You guys that are in your late teens and early 20’s probably think being married 34 years is FOR-EV-ER, but to me that time has swept through like a passing breeze. I think that Dean and I would both agree that our marriage has it’s ups and downs. Just like a healthy body, the hard work and commitment a healthy marriage takes is more than worth the effort. Just like when you are working toward being physically stronger there can be the temptation to quit when things get tough. I am grateful for a partner that has never quit on me.

I love you Dean Carlson.

The second thing that reminded me that life is short is that cancer is an illness that hits home very closely. My Dad and sister are still fighting this disease. Events in our lives or the lives of the ones we care about can and should refocus us on what is really important. 

We make choices every day.

Choose to make the most of this one, and every one you are given.

Make It Happen!

Coach Nancy

Top 10 Things you Should Know about Cr8 Fitness

Who doesn’t like a good “Top Ten” list?

Did you know?

  1. You can control the intensity of each training session with your own effort.  Don’t overlook this.
  2. Pain increases cortisol and cortisol increases body fat.  There is no benefit to working out in pain. Avoid the painful patterns (and get the proper medical attention if necessary) and train the non-painful patterns with intensity.
  3. Soreness is ok, but it’s not a marker of a good training session.  Just because you aren’t’ sore the next day, don’t think that you didn’t train smart (or hard).
  4. Nutrition is a Big Deal. Eating healthy foods is always going to be shouted out by your coach. Perfection is not. Planning your meals is priority to making healthy a priority.
  5. Overtraining (under-recovering) is a major contributor to lack of results and people giving up.  Nutrition and sleep are crucial to continued progress, as is taking a break. Taking a scheduled recovery week IS training.
  6. Lifting weights does not make women bulky! Resistance training will make you strong and lean.  Not lifting weights will make you frail.
  7. You get much better results from doing a less challenging exercise in good form than you will from a more challenging progression in bad form.  Intensity must follow proper form, and is dependent on it.
  8. If your goal is fat loss, it’s important to know that you typically can’t out-train poor nutrition.  Treat your treats like treats. You can’t live well if all you eat is cheats and treats.
  9. Recovery is just as important as your training.  A good post training meal, 7-8 hours of sleep, stress reduction, and tissue quality work are essential to a balanced program.  You must work just as hard at good health outside of Cr8 Fitness as you do inside the gym.
  10. We work on your core everyday without doing any sit-ups and crunches.  Your lumbar spine is made to stabilize, not flex and extend repeatedly under load.  We do stabilization exercises for the core, and if your form is right you are working your core on EVERY exercise that we select. Core training at its best is working to maintain good posture under the load or force that is trying to alter that posture.

All these things combined helped Dean and I to come up with Cr8 Fitness's tagline. 

"Eat Well. Exercise Smart. Enjoy life."

So there you go, our Current Top 10

Didja learn anything?

Make It Happen!
Coach Nancy

3 Ways To Cook Winter Squash

There are several ways to get a squash cooked and ready to eat. You can do it the hard way, or the easy way, although I prefer the flavor you get from roasting in the oven.

Oven Method 1 (Practice Your Knife Skills)

Preheat your oven to 325

Cut your squash in half. Be very careful. Squash are hard and usually round so cutting them in half can be difficult. Scoop out the seeds. Again the squash is now a slippery round object. Place in a pan skin side down with ¼ inch of water in it. Bake until soft. Now use a spoon to scoop out the squash to use. (Careful they are very hot, the water is very hot.)

Oven Method 2 (Easier)

Preheat your oven to 325.

Pierce it (the squash, not the oven) with a sharp knife all around the skin.

Roast it on a pan (you don't need any water) for about 1 hour.

Remove from oven, Let it cool until you can easily handle the squash. Slice in half long ways, remove the seeds and take the flesh out with a spoon or fork.

Microwave Method

Just pierce the squash as suggested above, then microwave it for 8 minutes (flipping it over at 4) and cut as described in Oven Method 2.

The skin of a squash is edible, so don't be afraid to try it. It won't bite back! 🙂

You can find some wonderful recipes for all sorts of squash online. Here are some of my favorites. 

Stuffed Butternut Squash for Breakfast

Stuffed Acorn Squash Anytime

Pumpkin Soup

Enjoy Good Food,

Coach Nancy