Monthly Archives: April 2020

Cr8 Take Out Menu

Did you know Cr8 Fitness has take out? Phone calls, emails, texts, and even Facebook post orders are some of the ways you can reach me. I'll have it ready for you to pick up. 

Here is  the Cr8 Take Out Menu. 

Protein Powders

Beverly International’s UMP $38

Vanilla

Chocolate

Angel Food Cake

Graham Cracker

Rocky Road

Cookies and Cream

Stronger Faster Healthier aka SFH  $38

Vanilla

Chocolate

Coconut

Muscle Egg Protein   $30

Vanilla

Chocolate

Mocha

Birthday Cake

Supplements

SFH Fish Oil $35

Beverly International  ZMA $17

Life Balance Probiotics $22

Beverly International Fit Tabs $20

(I take these daily, if I didn't I wouldn't sell them)

Training and Mobility Tools

Bands

Orange, red, black, purple, green ($10-$26)

Foam Rollers $12

Sweatshirts

These are limited to the first come first serve as I have just 5 on hand. If I can match you up with your favorite color, style, and size you’ll be good to go.

While I know many of you have taken advantage of Cr8 Take Out, Please continue to do so. It is helping Dean and I out during this time of Staying At Home. My goal is to let you know if you are already using these items in your home, to keep doing so. If you didn't even know they were available, now you do. If you already have your favorite multi vitamin and fish oil, that is wonderful. Keep doing all the healthy things you were doing two months ago now. 

I'm here to help you,

Coach Nancy


Here's how you can reach me if I'm not already in your contact list. My phone number is 340-7852, you can text me there too. You can also email me at nancy@cr8fitness.com   I'd love to hear from you with or without a Take Out Order. 🙂

The Mission (Not) Impossible Challenge Is Here!

I don't know about you, but this whole "stay-at-home" thing has got me itching for a challenge I can actually DO something about!

That's why Nancy and I came up with the "Mission (Not) Impossible" Challenge.

For the month of May we are going to get our keisters out of chair, turn off the PC for a few minutes, and do some sweating - preferably for a few minutes every day.

It's a super simple challenge. When you sign up you'll be sent a scoresheet with some super secret exercises (at least until you sign up). The scoresheet will have 4 columns with a boatload of exercises (I seriously can't remember how many and I don't feel like looking) 🙂

Every time you complete an exercise for the prescribed amount of reps, you cross it off the sheet. Every time you complete all the exercises in a column, your earn a ticket for one of 3 fabulous prizes. The more columns you complete the more tickets you earn the more chances you have to win some swag. If you finish all 4 columns on one sheet, you can print another one and keep going if you want - booyah!

That IS Simple!

Here's some tips:

  1. If you stay consistent, you’ll likely win. 
  2. If you don’t you’ll likely lose
  3. Cool prizes up for grabs. Like your favorite tub of protein with some brussels sprouts (just seeing if you are paying attention)

The challenge is aimed at...

Accelerating your overall results & getting you ​burning some extra calories

  • Keeping you focused and super fit away from the sessions
  • Accelerating your overall results & getting you burning some extra calories

We'll even set you up with daily reminders on MyCoach so you don't forget!

And there are just a few simple rules:

1. Don't start before May 4th you cheater

2. Last day to complete your columns is Sunday May 31st

3. Scorecards have to be turned in by Friday June 5th

How much for all this amazing wonderfulness you ask?

$5?

$50?

One MILLION Dollars?

No. It's Just Free.

Except the sweating and getting your butt kicked part.

Invite your friends and enemies, it's gonna be a party!

Sign Up Below. 

- DC

Enter your name and email here and you are good to go!

Spicy Almonds – Careful You Don’t Eat Them All At Once

Careful you don't eat these delightfully "Spicy Hot" Almonds all at once! These will tempt your mental toughness. 

Spicy Almonds

  • 3 cups almonds
  • 4 ½ teaspoon extra light olive oil
  • 1 Tablespoon paprika
  • 2 teaspoons chili powder
  • 1 teaspoon Ancho chili pepper
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 1 teaspoon garlic

Spread the almonds on a baking sheet in a thin layer. Bake at 350 degrees for 15 minutes. While they are baking mix the spices together in a bowl. When the almonds are done drizzle the oil over and mix to coat. Sprinkle the spices on top and mix well. Cool. Store in an airtight container.

Enjoy (but eat responsibly).

To your best health,

Coach Nancy


How Does Your Garden Grow?

We are upping our "garden game" this year!

Seems like a good idea for a number of reasons, not the least of which is the ultimate "eat local"! 🙂

Below are a few pics of what Nancy and I have been working on while we have been spending so much more time at home, ahem. 

We have built 4 - 16' raised beds and 2 - 3'x'6' cold frames, using some sliding doors from the old house that were headed to the dumpster. We have also started a bunch of seedlings and are playing around with a hydroponic grow tower from LettuceGrow.

On Wednesday we planted some more fruit and nut trees (somehow appropriate, huh?) as well as more blueberry bushes, and Nancy transplanted 18 raspberry bushes.

We are also mulling using part of the foundation of the old house and building a greenhouse on top of it, building in an earth battery and perhaps carving out some space for a root cellar.

Do you garden? Please share what you are doing!

Just Tell Me What To Do

If you just want to be told what to do here is your 4 Steps to Menu Planning:

1) Plan the entire week's meals taking into account obligations you may have. If you know you are going to be busy three evenings in the week, you better bulk cook a soup, chili, or roast so you don’t have to cook on those nights. Bulk cook & you still have good food available when you get home.


2) Check your refrigerator, pantry and cupboards for essential goods, then go grocery shopping to fulfill remaining items on your ingredient list.

3) Bulk cook proteins and starchy carbs to pair together. Also prepare any complete meals for the week.

4) Put everything in containers and store in the refrigerator.

5) Sit back, put your feet up, and take a moment to bask in your awesomeness.

To Your Best Health,

Coach Nancy

Check out the links in this article for recipes like: Taco Stuffed Summer Squash Boats, Kitchen Sink Soup, and three different roast recipes.

I’m Curious

Where is your mind at right now in the midst of the COVID-19 pandemic? Have you given up? Has your nutrition and exercise gone to the dogs?

There's a buzz in fitness circles that while all this is going on it's actually a good thing to turn to comfort food, eat more than you should, and relax on the exercising. After all, it's a stressful time and you don't need to stress out over those things.

NO, NO, NO. And Yes.

It's true that you don't need more stress (when do you ever?) and you don't need to stress out over what you eat and your exercise program.

But you know what? You should never be stressing out about those things. What good does that do?

And NO. You shouldn't just let everything you know to be true go to the wayside during these unusual and unsettled times.

Because no matter what happens, what the new normal is, you still need to be practicing the habits that build a healthy immune system, a strong body, and a resilient mindset. 

Or maybe that's the issue. The habit part I mean. 

You see during times of stress we fall back to what is easy for us to do. If it's easier to eat crap food we are going to do it. If it's easier to binge watch TV, we are going to do it.

You may not believe this, but you really can build habits that are supportive and healthy, even in stressful times.

When you are in the habit of putting veggies on your plate ALL the time, why would you stop now? When you are in the habit of reading, studying, meditating or praying, why would you stop now? When you are in the habit of getting daily vigorous activity in, why would you stop now?

Lean In to those things, don't run away from them.

You may not be able to change all your circumstances right now, but in reality, that is almost always the case. If those things didn't stop you before, why are they stopping you now?

And if those circumstances did stop you before, is this the wake up call you need to get off your butt and get working on them? YOU are in control of that. Not a virus. Not the government. 

YOU!

Here's what you need to do next:

  1. If you are a member of the little training gym in the woods, Cr8 Fitness, then take advantage of the training and camaraderie that is still going on here, every training day. Get on our live ZOOM trainings, or the Facebook Live trainings, which are recorded so you can do them anytime.
  2. If you don't train with us yet, get started today. Here's How.
  3. To work on those healthy nutrition habits and build the "stress busting skills" you need to thrive all the time, you have got to get on board with world-class nutrition coaching with ProCoach Here Now

I really don't get this "time to slack off" thing, and I don't want to. I have been unhealthy, sick all the time, and 100 pounds overweight.

It really sucks! Why do the things that drag me back that way?

Remember Moses from the Bible? You know Egypt, plagues, the Red Sea? Wandering in the desert for 40 years with a bunch of ingrates? That dude put up with some serious stuff in his life! He is an inspiring character in many ways, and I have always been motivated by what is written about his death.

"Moses was a hundred and twenty years old when he died, yet his eyes were not weak nor his strength gone."

You and I are probably not going to live to 120, but what about the second part? We may not be able to control that outcome, but you can bet your bottom dollar you can do something about the behaviors, habits, and skills that will make it more likely.

Make It Happen.

- DC

Banana Nut Porridge

This is one of my favorite breakfast meals because its creamy and filling. You start it the night before and I find it makes me anticipate the wait even more. Plus it really fills me up. I hope you'll enjoy it too.

Banana Nut Porridge

  • 1/2 cup raw cashews
  • 1/2 cup raw almonds
  • 1/2 cup raw pecans
  • 1 very ripe banana (makes it easier to digest plus adds a little more sweetness)
  • 2 cup coconut milk
  • 2 teaspoons cinnamon
  • Dash of sea salt for soaking water

Place the nuts in a large bowl and sprinkle the sea salt over them. Fill the bowl with filtered water so the nuts are covered by at least 1 inch of water. Cover and soak overnight.

Drain the nuts and rinse 2 or 3 times, until the water runs clear.

Add the drained nuts to a food processor or high-speed blender. Blend the nuts with the banana, coconut milk, and cinnamon until smooth.

Divide it into bowls and microwave for 40 seconds or put all of the porridge in a pot on the stove and heat over medium-high heat for 5 minutes. It'll feed 4 people so be ready to share.

Serve with raisins, chopped nuts, and an extra splash of milk if desired.

To Your Best Health,

Coach Nancy

Meal Planning That Leaves You With Options

​​​What's your biggest stumbling block today?
"I hate planning.  I often use my planning time for other more fun stuff. It's really something I dislike."


Planning meals has been proven to help you in your health journey. It's right up there with stepping on the scale if your goal is weight loss. On top of that there are other side benefits that you'll love. Meal planning saves time, relieves stress, and keeps money in your wallet. And yet, it stills feels like the one thing that holds us back. Let's look at meal planning with a slightly different twist. 

What if you look at planning more like giving you options?

Let's do an experiment to see how you succeed with this version of meal planning.

1. List out all the dinner meals you and your family enjoy eating during this time of year. That list will probably be a bit different in the Summer vs. the Fall vs. the cold of Winter. How many did you get? Aim for at least 10 different dinner meals. Remember some of these might be the quick options like picking up a rotisserie chicken while others are all day cooking affairs like homemade spaghetti sauce.

2. Do you have on hand all the items to make these meals? Check your cupboards, freezer, and fridge. Some items can be kept, like canned goods, all year round; others are best fresh so you'll have to purchase those items. But then others can be pulled from the freezer when you need them.

3. Look at your schedule. See what is coming up that might pull you away from making a meal or that might require a meal that is very quick to make. I leave cans of tuna in my cupboard because when fast and speedy is required, I can quickly put tuna on a salad or cook up some tuna patties. If you will be away from home one night, you'll end up with more options to chose from on the other evenings.

4. Again take a peak at your schedule, this time looking for those times when you might be able to spend more time in your kitchen than usual. I often can do this on Sundays. Its during this time, I prep what I can for other meals, but I can also make a dish that takes more time than I usually have to prepare dinner.

5. With your favorite dinner meal ideas in one hand and the list of items you need to make these meals in another, head off to the store.

6. Now when it comes time for your next dinner, you've got options to choose from.

What do you think?

To Your Best Health,

Coach Nancy

Your Coronavirus Stress Guide

I don't think it's any secret that stress levels are running a little high right now. 

If you are anything like me, someone who likes to plan, the unknown is what is the most stressful. But when it comes down to it, the current situation, with all it's lockdowns, stay-at-home orders, and social distancing is just circumstance, and an in-your-face reminder that some things are not in our control. 

But many things still are. ​

While we may not control the cause of our stress, we can control our response.

When I get stressed I reach for food. It's not even always the sweets and crap either. Sometimes it's just eating plain too much of whatever is in front of me. That's a stress response, and over a very short period of time it has unintended consequences. Like 10 extra pounds.

One of my other responses is a really short fuse. Things that normally would roll now build up and can explode in a torrent of hurtful words. I am not proud of it, in fact it makes me want to crawl into a hole. 

And this isn't just a matter of negative emotions either. Your healthy is seriously impacted when stress is not recognized and steps taken to manage it. Chronic stress wreaks havoc on your hormones, cause harmful inflammation by raising cortisol levels, causes weight gain and many other pathologies we are just learning about.

So what can we do about it?

The first step to dealing with stress is actually noticing you are getting stressed before it reaches the "poor decision making" point. What is causing it? Can you step away from the "trigger" for awhile? If not, what are some good ways to deal with it?

I would encourage you to download your "Beat the Stress" guide, which contains 24 ways to reduce stress not only in the midst of Covid-19, but all the time. 

Get your FREE copy, and then put one "stress buster" into action today.

Your body, and maybe those you are quarantine with, will thank you for it. 

Make It Happen!

Coach Dean

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I See You

In Zulu, the traditional greeting is SawubonaI see you. The traditional response is, Yebo, sawubonaYes, I see you, too. It's more than just physically seeing you. It is more like I see into you. I get you. I know who you are and I still want to hang out together.

Sawubona is, in a sense, a covenant: I pledge to try to see your essence; I pledge to look at you wholly and not just at the parts of you that grab my attention; I pledge to see your entire humanity, to look until I know what makes you tick.

This “Stay at Home” self - quarantine atmosphere we are living in feels like no one is sees each other. That you and your family are unique and lonely and muddling through all of this stuff far far far away from others.

Let’s take a pledge to Sawubona. To really see each other.

When we pledge to truly see each other, we step into the middle of others’ lives with a deeply powerful intention — the intention to be there without judging. The intention to help each other bring all of who we are as individuals back into a group.

In moments of self - quarantine, seeing someone takes on a whole new meaning. Here are some ideas of how people saw and were seen over the weekend. Delivering Easter baskets to neighbors with the sole purpose to enjoy the conversation that happened from open door to those on the bottom porch step. A Zoom chat as a family, extended family and friends. Although one lady couldn’t enjoy Easter dinner in person, their family enjoy dinner via Zoom. I saw an ATV parade this weekend. 3-4 family’s got together and created a parade down my very rural street. It made me smile as they waved big parade waves to me. ‘Seeing’ each other is difficult. The difficulty of it doesn’t mean we should abandon the quest; indeed, it means we should try harder.

I am challenging myself to bring the spirit of sawubona with me to they gym and into my life. Perhaps you would like to challenge yourself to do the same. Here is a question I’d like you to answer: How can I do a better job of seeing you right now?”

Sawubona.

Coach Nancy


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