Monthly Archives: March 2020

Join the Cr8 Family from “Away”: Online Training Is (has been) Available

Note To Current Clients: We Got You Covered, Keep Doing What You Are Doing! 🙂

A fairly well kept secret around Cr8 Fitness is that we have been doing distance-based training for over two years with a select group of clients. To this point they have all been clients we have previously trained in our gyms, moved away, and wanted to continue with us. We only offered to that clientele because they had been through our movement screening and assessment and were familiar with our coaching standards, which we are pretty particular about. 

These past couple years have taught us a lot about how to coach clients remotely, allowing us to go so far as being part of the rehab team post-surgery for both shoulders and knees, from nearly 2000 miles away. Home or away, we are pretty good at what we do. 🙂 The rapid advances in technology over the last few years now allows us to assess remotely, provide and monitor custom programming, and coach proper technique through video or live. Quality coaching online is a reality and happening every day, so even though gyms are closed, you can keep (or even start) a comprehensive training program.

There are a couple different ways to directly work with the Cr8 Fitness coaches online. To learn more and see which is the right fit for you, please contact us here and tell us a little about yourself. I am confident we can serve you well during this time and into the future. 

Here's to Making It Happen!

Coach Dean

With Your Help, We SHALL Overcome.

As you may know by now, Gov Sununu has issued a Stay-At-Home order from Midnight Friday March 27, 2020 to Monday May 4, 2020. As a "non-essential" business (who makes THOSE rules?) we will be doing what we HAVE been doing, just expanding it to its fullest potential by going all in on virtual training until we are allowed to open back up the gym doors.

Actually let me rephrase that - WE already have been all in on it, as those of you who are joining us that way know and love. Now YOU are going to be going all in too! 🙂

In anticipation that this might happen we order 70 spankin' new bands to use in our training. We will be getting those in over Recovery Week and making them available. We will also be keeping up on our stock of essential supplements (see what I did there?) so you won't run out. 

Look we all know this isn't ideal. But the fact of the matter is we had a recovery week scheduled for next week, which is going to give us some time to help you work through any technological kinks, get you the equipment you need, and get back up and training you the Cr8 Fitness way.

Here's the thing. Cr8 Fitness HAS a physical location, but Cr8 Fitness is NOT the little gray building on New Orchard Rd. in Epsom. 

YOU are Cr8 Fitness. You are the spirit and soul of what makes this place tick. We knew that from the very day we opened in our back yard - there was no gym then either. Any yet here we are. 

I am counting my blessings. 10 years ago the technology to do what we are doing wasn't even available to small guys like us, if at all. Now we can continue to interact and enjoy each other, even if we are miles away. Don't look at as anything more than amazing! it has been a lot of fun as we have invited each other into our "spaces" - Basements, home offices, living rooms -you name it.

So don't fret and don't even THINK about giving up. I am blessed with a techy mind, and I'll be available to help you get what you need up and running - one on one if that's what's necessary.

We SHALL overcome. By sticking together, loving on one another, and training like our lives depend on it. 

Because they do.

Make It Happen

Coach Dean

Use Your Stress -O -Meter?

No one has ever been through anything exactly like THIS.

It’s so universal, no one has a name for THIS.

Everyone just gets it.

Of course, we want to tell people… “We’re here to help.”

But frankly, you’re probably sick of it. You normal has just been thrown out of whack.

So what good advice can I offer?

Dean and I are not really sure. The truth is, we’re figuring THIS out too.

And there’s no cut-and-dried 5-step “how to” article for THIS.

So I won’t presume to tell you I have “the answer.” 

Or any answers.

Instead, maybe just envision that each one of us is wearing a Stress -O -Meter. It looks kind of like a temperature gauge but instead of measuring heat, it is measuring our internal stress temperature. Others must have thought of this because when someone is really angry, we say that person is ‘hot’. We tell that same person to “cool your jets”.

With THIS going around it is safe to say everyone’s Stress -O - Meter is kicked up a few notches more than normal.

I have always been amazed at how the Cr8 Fitness family has responded with love, kindness, and generosity. I know if we could see inside each person we’d want to help ease their stress and help them to bring down their stress level. While I wish I had the answer to THIS, I do know we can see good if we look.  We might not have the same opportunities to meet face to face but we still have many opportunities to connect. When you do realize each person’s Stress - O -Meter is high. Words of kindness can bring all of our gages down a few degrees. That’s all.

Oh, and apologies go a long way if something stupid is said.

We're all in THIS,

Coach Nancy

P.S. I really hate THIS too.

Yes Virginia, There Is Still A Recovery Week

There have been some questions regarding if we are still taking our scheduled recovery week next week, March 30 - April 4.

The answer is YES, for 2 reasons.

1) First and foremost, because it is a scheduled recovery week. Duh! 🙂 Seriously though this is part of your training plan; work hard for your training phase, and then Rest, Recover and Regenerate. You can read more about that from a previous article here: You Are Not A Unicorn

2) Second, and I feel kinda weird saying this, but recovery weeks are not, "Nancy and Dean Vacation Weeks". Yes, once a year we plan a trip during a recovery week, which is in truth the ONLY time we can go anywhere. Usually they are a focused work time prepping for the next training phase. Many of you know we had planned next week to be a family trip, which was cancelled because of the Coronavirus Pandemic, and since we are not going wondered if we would stay open. First read #1 again. 🙂 Recovery weeks are one of our core training principles. And secondly Nancy will be making a previously unplanned trip to visit and care for her father, who was put in home hospice this week and does not have much time left. She needs to be there, I know you understand.

I would be remiss if I did not express my gratitude at how y'all are supporting us during this time. You have smoothly pivoted to our hybrid training model of live and Zoom training sessions, you have kept the energy high and the spirit fun, even in very trying times. My encouragement to you is this...

Stay The Course. 

Although we still hope it doesn't happen, we are planning as if NH will direct a "shelter-in-place" at some point. We are prepared to serve you through it, if it should happen. I am direct person, so I will be direct here - we need you to stay with us if we are to survive. The reasons you choose to train here have not changed, the need to exercise regularly and eat well have not changed, and if anything, being part of a supportive family is even MORE important during times when we are more isolated physically.

So relax and take a break from hard training next week. Get out and take a walk. Visit our Vimeo Page and folllow along with our 30 Minute Relaxation Flow or Livin' La Vida Lacrosse Ball mobility sessions. 

And who know, Coach Dean might even do a popup Facebook Live session with y'all next week!

So keep at it. Work on your Coach Catalyst habits. Get to training how you can today and tomorrow.

And keep smiling, We love you all.

Dean and Nancy

Spotlight on Andrea

I heard Andrea's story about carrying cement and I wanted to share it with others. It's not often that someone proclaims the joy of hard work while smiling. She actually said she loved it. She is such a trooper. Andrea can share a story and make each part of it bring a smile to her face and everyone listening. I know she has challenged those who train near her with her enthusiasm. Andrea can tell it better than I can. 

Did you catch that about the cement? She carried buckets of it. When she told me this story for the first time, she showed me how the men would swing the buckets. It was like a Kettlebell Swing with a 5 gallon bucket. That is strength and power in action. 

I love hearing how the training we do in the gym magnifies and is on display outside the gym. Tell me your story. 

Coach Nancy

Better To Trip With The Feet…

“Better to trip with the feet than with the tongue.” —Zeno

None of us likes the experience of feeling "negative" emotions.

Stress, uneasiness, unhappiness, disappointment, or downright fear - they all feel, well, BAD.

And honestly they are supposed to. In fact it might have been one of those emotions that drove you to start training with us here at Cr8 Fitness, eating better, and working on building good health habits. I know the driver when I started my own 100 pound weight loss journey was fear; that I wouldn't have the energy to play with my kids, that I was doomed to have high blood pressure and diabetes, that I was digging myself and early grave. Those feelings drove me to take action and do something about it.

And I see you doing the same thing -  turning negative emotions into positive actions. 

Many of us are going through a lot of negative emotions right now. The Coranavirus is causing many people anxiety, fear, depression and anger. 

Can I encourage you not to play that game?

I am not being a Polyanna here. There are some real challenges we are facing, I am not blind to that. But don't let negative emotions linger. No good comes out of that. Respond, don't react. 

I am self-aware enough to know this. If I am not careful, when I am stressed I can say unkind things to the people I love the most. And that's where that quote comes in. Harsh words don't have an "undo" button. There are going to be some irritating people doing some irritating things through all this. But that's no different than any other time, right?

Now is the time to practice an extra level of kindness. We need each other. I realize that now more than ever. 

And I also know this - that Nancy and I are proud of you all, the amazing Cr8 Fitness family. The last couple weeks we have had to adjust and adapt the way we deliver our services. And you have adjusted and adapted with us. In fact you've done more than that - you have been an incredible encouragement along the way. It was a tiring week last week, I am not going to lie. But your support and pledge to continue to allow us to serve you in new and different ways is energizing. It makes us want to work even harder for you, so thank-you.

And Remember This: The reasons to commit to your healthy and fitness have come into even SHARPER focus over the last couple weeks. 

The reason older adults are more at risk for COVID-19 has less to do with the number of years they have been on earth, and more to do with the fact they have not been fighting the good fight to stay active and healthy. Those who have sought to preserve and build muscle, eat nutritious foods, and maintain healthy immune systems are way ahead of the game. Now is not the time for any of us to stop fighting that good fight. 

If there is good to come out of this, and there will be, I hope one of the "good" is that more people will purpose to take care of themselves better.

And practice more kindness.

Yes Dean Carlson, I am talking to you.

Make It Happen!

- DC

P.S. If you want to practice a little kindness AND help our local small business community, click here

Bringing FUN Friday to Your Living Room

I couldn't stand not to enjoy FUN Friday with everyone in the Cr8 Fitness Family. So we're bringing FUN Friday to your living room using Facebook Live tomorrow at 6:15am. You won't want to miss it.

It'll be "Home vs. Away" The Home team is our 6:15 crew that comes into the gym and those that join us virtually at that hour will be the Away team. Everyone will be wearing RED shirts for bonus points. We'll have prizes for everyone. (Coach Nancy's kind of prizes). 

Here is what you'll need to do. By 6:15am on March 20th you will want to be on Cr8 Fitness, Health and Happy's Facebook group. Don't wait until 6:15am Friday morning to ask for access, do that right now, right here. Coach Nancy will warm you up, explain our training and give you some options, then we'll get to the FUN part. It's your opportunity to train with the team whether you're physically at Cr8 or you're in your home. Remember to wear RED. It'll earn you bonus points for your team. 

Join us in the gym if you're a regular at 6:15am or join us virtually on Facebook Live at 6:15am on Cr8 Fitness, Health and Happy.  Trainings at 5am, 6:15, 9am, 4pm, and 6pm will still be going on as well. We want those that need to stay home to connect with the Family.

I can't wait, this is going to be good.

Coach Nancy

P.S. If you are not a Facebook user, find a peep that is and join them in their living room. Right now Facebook is the best way to deliver the FUN. 

Roasted Garlic Cabbage

My meals at my house are simple to make, healthy for you, and enjoyable to eat. Often I use just a few ingredients for a recipe. This recipe has become a family favorite. I didn't know what I would find roasting cabbage for the first time, but it was actually really yummy. Roasting vegetables does something magical and roasting cabbage is no different. This is fantastic. I'm going to serve this with salmon cakes, a salad and dilly beans. 

Roasted Garlic Cabbage

  • 1 big green cabbage, cut into thick slices
  • 3 Tablespoons extra-virgin olive oil 
  • 5 large garlic cloves, minced
  • Sea salt and freshly ground black pepper to taste

Preheat your oven to 400 F. Brush both sides of each cabbage slice with the olive oil or ghee. Spread the garlic evenly on each side of the cabbage slices, and season them to taste with salt and pepper. Roast in your oven for 20 minutes; then turn the slices over and roast them again for another 20 minutes or until the edges are crispy.

Roasting vegetables does something magical. Give it a try.

Enjoy Good Food,

Coach Nancy

Training for you To Tackle

Dean and I want you to have the care your are used to whether you are able to come into training or choose to stay home. Everyone in the Cr8 Fitness family has already had a nutrition coaching program delivered to their email inbox. I will send it to your friends and family just let me know. (The invitation came from 'The Grateful Plate" so check your spam if you don't see it.) 

Please be in contact with us daily. I am expecting to see you in person, or have a text, email, response on Facebook, a note in Coach Catalyst or a phone call every day. Let us know if we can do anything for you.

We have created this program to help you practice self-care and stay active over the next few weeks. If you are feeling well, self-care includes:

  •  Drinking plenty of fluids
  •  Getting adequate sleep
  • Staying active and exercising regularly
  • Eating plenty of colorful vegetables and fruits
  • Minimizing stress
  • Limiting alcohol
  • Not smoking or vaping
  • Washing your hands frequently

If you feel unwell, you need to follow the advice of your health care provider.


COVID-19 is a new illness that can affect your lungs and airways. It's caused by a virus called coronavirus. For more advice on how to protect yourself, visit the WHO website.


How to avoid catching or spreading coronavirus:

  • Regularly wash your hands with soap and warm water for at least 20 seconds. I have it on good authority that if you sing 'Happy Birthday' to yourself twice while washing you'll have washed for 20 seconds. 
  • Always wash your hands when you get home or into work
  • Use hand sanitizer gel if soap and water are not available
  • Cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze
  • Put used tissues in the bin immediately and wash your hands afterward
  • Try to avoid close contact with people who are unwell
  • Do not touch your eyes, nose or mouth if your hands are not clean

  Stay at home if you begin to feel unwell, even with mild symptoms such as headache and slight runny nose, until you recover. This will help you to avoid contact with others and allow medical facilities to operate more effectively.

  If you develop fever, cough and difficulty breathing, seek medical advice promptly as this may be due to a respiratory infection or other serious condition. Do not go to a medical facility but, instead, call in advance. This will allow your health care provider to quickly direct you to the correct health facility and help to prevent possible spread of COVID-19 and other viruses.

  If you do need to stay home, do not leave the house or visit public places. Ask friends and family and delivery services to deliver things like food shopping and medicines – but avoid contact with them (ask people to leave deliveries outside). Try to stay away from older people and those with long-term health conditions. Try to keep at least 6 - 7 feet (3 steps) from other people in your home.

Don't Despair - We Got Options!

1) Get a little extra sleep, and then spend some time on a foam roller, stretching and flexibility training. You have enough knowledge to make this time productive.

2) Do any additional nutrition planning and prep work for the week. Remember you should already be on Coach Catalyst daily with Coach Nancy.

3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.

4) Don't stress out!

Check out the options to get in a little exercise on your own. Use at your own risk, and if you shouldn't be doing something or don't know how - don't!


Option 1
Active Warmup #1 (5 minutes)
Basic Training 1 or Basic Training 2 (20 minutes each)
2010 Core Finisher (4m)

Option 2
Active Warmup #1 (5m)
2010 Core Warmup (4m)
4020 Band (10m)
2040 Metcon (10m)

Option 3
Active Warmup #1 (5 minutes)
2010 Core Warmup (4m)
Basic Training 1 or Basic Training 2 (20 minutes each)
2040 Metcon (10m)

Beat The Band Training from Dean Carlson on Vimeo.

We're family so keep in touch,

Coach Nancy and Coach Dean

5 Ways YOU Can Lead When Life Gets Crazy

Truth is you already ARE a leader. 

You may not lead a company, a country, or an army. But not many of us do.

And you don't have to lead hundreds, thousands or millions to make an impact.

Whether you realize or not, a commitment to better health shows real leadership. It demonstrates that you are not content to let "stuff" just happen to you. You are not content to give in to what others say are inevitable as we age - low energy, less muscle, more weight gain. You know that if you take action the "inevitable" can be delayed, and you can not just live, but thrive.

Because you are rising to the challenge, others are watching you. And many are inspired to take on the challenge themselves. That is leadership.

Right now, at this point in history, the whole world needs good leadership. But it starts at home, it starts with you and me. The best leaders are focused on how to serve others.  Here's some ways to lead and serve in the days to come.

Be Kind. Yes, people can be jerks. Don't be one of them. Respond don't react. Let the other guy be the blowhard on social media. Criticizing someone else is easy. ​

Reach Out: Is there someone you know that might need a hand? An elderly person who needs to know someone is out there that cares? The kid down the street who might be hungry because schools are shut down and that is what they rely on? Now is not the time to have a policy discussion about the merits or failings of public assistance. Now is the time to help where you can.

Stay Calm: Yes, things are unsettled and for some a little (or a lot) scary. Stress levels are up for many. It's easy to get irritated and angry with those around us, especially family. Sometimes I just need to go outside and take a walk. You are welcome to join me.

Lean In: Keep your routine as much as possible. Circumstances around you may have changed, your health and fitness needs have not. Don't stay up all night keeping up on the latest news - get your sleep. Stay active and keep moving. Put healthy food on your plate. Keep the alcohol consumption reasonable.

Stay in Touch: We are family, don't cut us off. Visit the "Fit, Healthy, Happy" group and see what's going on. Let us know how we can help. One of the best parts of what we do is getting to see you every day, and if and when that can't happen in person, we gotta find a way! 

Thank-you for being part of our family, and allowing us to be part of your life. It's times like these when we realize how special of a place you have in our hearts.

Oh, the best leaders also wash their hands - often! 🙂

Be good. Do good.

- DC