Monthly Archives: May 2020

Kindness, Respect and Love

And while you are at it....

Throw a little patience into that mix as well, please.

As we prepare to open our physical gym next Monday, there are no easy answers how to do it "right". Nancy has done an amazing job reaching out to you, seeing what your thoughts are, and then working to come up with a plan to get things rolling. 

We are doing everything within our power to do a number of things at the same time:

  1. Work within the guidelines the state has issued
  2. Provide a safe, healthy environment
  3. Serve you our amazing clients in the best way we know how

This is going to require some change, and we all know how much we human beings love change. I think most of us would just like to go back to the way things were, like right now. I am with you. That would be the easiest for everyone involved.

That just isn't going to happen. Not yet, and I don't have a timeline for "when".

I want to assure you. We are listening, we hear you, and we are responding. There are some things we are being required to do that we would rather not do - advance scheduling is one of them. It isn't convenient, it's hard to manage, and it can cause conflicts. I get it. 

But each of us as individuals have our own part to play. This is one we need you to get on board with.

Here's another.

When it comes right down to it, we all have our thoughts and opinions on the crisis and how it was handled. Yours and mine may be different. 

Can that be OK?

No doubt as we first start gathering together some of those thoughts will be shared. Here's my ask.

Do it kindly, with respect.

Your value as a human being is not altered because you don't agree on issues. There is a lot of very unnecessary nastiness "out there". Can we really preach love and tolerance for all and then publically blast certain individuals we don't like and wish harm on them? Can I have a different opinion than you without you thinking I am a moron? If not. I would suggest that says more about you than me.

And I am not talking about anybody in particular. There is plenty of embarrassing rhetoric going around no matter where you stand on issues.

Cr8 Fitness has always been a safe space to come and be who you are. Training here comes with rights AND responsibilities.

Kindness. Respect. Patience. And yes, showing a little bit of love wouldn't hurt either.

Can't wait to see you all soon!

- DC

P.S. Please be kind to Nancy too. She has done an amazing job serving you in very difficult circumstances over the last 10 weeks. You have an extraordinary coach. Don't take it for granted. Or else. Just kidding. Maybe. 

Don’t Quit on Fitness

It has become very clear to me, especially over the past 8 weeks, that the traditional fitness model is not what we think it is. If it was so good, why are so many people struggling to figure out how to exercise.

Here is what I have seen from talking to other gym owners over the past few weeks...

  • Walking is the only cardio most are doing
  • Coaches struggle to strength train without weights
  • There is zero thought towards flexibility and mobility
  • People are feeling alone in their pursuit of health
  • Minimal talk about recovery
  • Some have opted to put all their training on hold until life returns to normal

That fitness model is not working.

If it was, people would not be struggling trying to figure out how to exercise.

What is apparent these days is that people, need people. The family at Cr8 Fitness is valuable to each part of our being: mind, body and soul.

NO SURPRISE with Me.

Here is an example of the types of things the Cr8 Family peeps tell me. I hear this expressed a lot which makes me believe the traditional model is losing a lot of people. People are losing out on overall health when it should be top on our list during this time.

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“I feel so much better after doing it. Even on a Friday after working all week, I know I will feel better after training plus I like seeing all of you. I like it when its live.” (as in training on Zoom live) – Lindsey

“I keep coming because I need to release all my frustration and the laughter I have is the best thing for me. I love my gym buddies” – Jeannie

“No matter what group I train with the people are always great. It’s great to be in this gym, even this gym (the Zoom training gym). Its great for stress. I am always happy to get it done and I always feel better at the end day getting the exercise in.” - Lucille

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If traditional fitness is not working for you, I would enjoy helping you. Here are 2 ways we can get teamed up to get started.

1. Join the Cr8 Fitness Family < == Don’t wait for things to get back to normal.

2. Email me (nancy@cr8fitness.com) < == And let’s see what's working and what's not.

I am proud of the Cr8 Fitness Family. I’ll take you guys anywhere. Thank you. Thank you for being different. You are special. You are the kind of people who understand how important it is to keep showing up, training and taking care of yourself. In doing that you’ve helped others to do the same. Let’s keep on spreading the love.  

Whatever You do.... Don't Quit on Fitness. It's YOUR BEST MEDICAL INSURANCE.

Look forward to hearing from you

Have a great weekend,

Coach Nancy

I am confident that we will be opening soon. Our Cr8 Family has been wonderful and you are so amazing. You've supported us beyond what this pandemic has brought. Keep Making It Happen.

Caribbean Mango Smoothie

Staying At Home doesn't mean we have to keep our mind at home. The other day on Zoom training, Karen from the 6pm, used a back drop of a beautiful waterfall. It made me think of a Hawaiian vacation that someday I am going to take. And then I thought of this smoothie, yum. I can bring the tropics to me inside in May in New Hampshire. Give it a try, let me know where this smoothie brings you to mentally. If you have a favorite recipe whether it is a smoothie recipe or for a dinner or snack that brings you to another location through flavor, send it to me.

Caribbean Mango Smoothie

  • 1 cup mango
  • ½ banana
  • 8-10 ounces of water
  • 1 Tablespoon lime juice
  • Dash of cayenne
  • 1 scoop Vanilla UMP or SFH

Blend all ingredients and enjoy. I use frozen fruit so that it chills the shake too. You can add ice cubes too. Add a small tropical umbrella and voila you're transported to a whole new world.

Enjoy good food,

Coach Nancy

Remember if you are running low on protein powder or you've never tried UMP or SFH, I can help through Cr8 Take Out. 🙂

The Brady Bunch, Hollywood Squares, and the Waltons all in one place

For the last month or so we've all been "Staying at Home". And yet meeting together on Zoom is working for our training but also for us. Everytime I start a training time, I have all these happy faces looking at me and the show 'The Brady Bunch' comes quickly to mind. Usually somewhere in the conversation with all the laughter and back and forth chatter I am reminded of the silly game show 'Hollywood Squares'. The sweetest time of all is after training when we bring it back into the Middle. (middle being what we called it as we gathered together in the middle of the training gym) The 'Waltons' were a family that as they ended their day they would individually shout out goodnights to each one. As we end our time as a family each training hour, we shout out goodbyes. Thank you for bringing good memories back to my mind. Thank you even more for making great memories as a family.

Enjoy your day today and each day with family and friends. As soon as we can I'd like to get together. We're preparing for that already.​

Until then, lets make the most of each day and Make It Happen!

Coach Nancy



Celebrating 12 Years of Birthday Burpees

We've always celebrated birthdays together. We sometimes celebrate them twice because you are just that special. Alone? I would never have guessed that I would be alone in the gym doing Birthday Burpees. Yet I am not really alone. I've got my peeps. 

In the last 12 years I've done many burpees and yet this year they were even better. You are always behind me. You've got my back. This virus craziness hasn't stopped you. I'm so proud of my Cr8 Family. 

Having a party called FUN Friday is a tradition we keep going all year round. 

There will be more parties and more celebrations. Happy Birthday Cr8 Fitness Family.

Coach Nancy

I have more birthday wishes and shout outs coming your way. Be on the look out for them

I Actually Forgot Our Birthday

True Story!

I walked out to talk to Nancy after her 9:00am ladies class and she was working hard (as usual) making some birthday videos to celebrate 12 years of "The Little Gym in the Woods" being in existence.

I have to admit - it's been a challenging last few weeks. I am grateful to all of our clients who have stuck with us during the Covid-19 pandemic. Some days I honestly feel like the government is actually doing their dead-level best to put certain industries out of business for good, and it's not just gyms. It's a scary time for small businesses like ours. The normal flow of business has totally been turned on its head. It's very difficult to replace the clients we have lost. Revenues have taken a hit. We can't serve our clients in the way we are used to or want to.

And yet here we are. 12 years. On May 8, 2008, in the middle of another really bad economic downturn, we ran our first training. 5:00am, under lights we rigged up on a basketball hoop in our yard. 1 paying client and 9 crazy friends turned into 2 locations, one of which we sold on 2018 and is now under the stewardship of the amazing Meagan Sbat. You might know that gym as it exists under our original name - Get Fit NH. I am so grateful for all the wonderful people and amazing relationships built while that gym was under our care. 

I don't know what tomorrow brings. I don't know how many more years Cr8 Fitness will be around; we are probably going to retire sometime in the next 15 or 20 years, right? 🙂 But however long we are here we will continue to serve you in the best way we know how. To get better, like you are getting better. To coach you to eat well and exercise smart, to have fun, and to enjoy life.

We couldn't, and can't, do it without you.

Thank-you for choosing to train with us.

Happy Birthday, and here's to many more.

Coach Dean

What’s the Scoop with Protein Shakes?

Protein, it’s a word we throw around when we talk about food. I thought you might enjoy some Facts about Protein. It is one of my favorite food subjects - protein!

Why is protein so important?

The simple answer is without an adequate supply of all the things protein supplies in our bloodstream, our bodies don't function well.

Our bodies use proteins to produce enzymes, hormones and antibodies. Protein is the "building blocks" of our cells and without it we can not replace worn out cells or repair muscle tissue from training.

Do I eat enough Protein at each meal?

Adequate protein is crucial to giving your body what it needs to manufacture enzymes, hormones and antibodies. Protein is needed to replace worn out cells and build new cells. You can't be your best without enough protein. Here is where that delightful help comes from Protein shakes. It can help fill in a serving of protein with each scoop (20-24 grams) when our eating habits of work schedule makes it challenging. 

You can add a serving of protein powder to so many drinks. Protein is especially good for those who exercise hard. The most important thing to remember is to use a high-quality protein. The cheapest is not always the best.

Now getting back to shakes. The most wonderful thing about shakes is that you really can't mess them up. Using a variety of protein flavors, adding in a base liquid, a tablespoon of nuts or seeds, a serving of fruit and of course a handful of spinach you can create a shake blend you enjoy having it over and over.

Not sure you're the creative type when it comes to food? I'll start you off and then you can take it from there.

Cherry Vanilla Smoothie

  • 3/4 cup Frozen Cherries,
  • 1 serving Vanilla Protein Powder,
  • 1 cup spinach
  • 1 cup Water,
  • 1 Tbsp. Chia Seeds

Blend the water and spinach FIRST, then add the rest of the ingredients

Chocolate Covered Blueberry Smoothie

  • ½ cup unsweetened almond milk,
  • 2 cups spinach,
  • ½ cup frozen blueberries,
  • 1 scoop chocolate protein powder

Blend and Enjoy!

Protein shakes come in seasonal flavors as well with Pumpkin Pie and Apple Cinnamon for the Fall. Chocolate mint and Green Pistachio for the Winter, and then a cool Strawberry Cream and Tropical Nirvana round out the summer taste buds. 

Get your copy of "Smoothies 101" today, with step by step instructions and over 25 amazing recipes, including "Tropical Nirvana", "Almond Joy" and "Maple Sugar Hot Chocolate". Yummm!  

Remember you can use Cr8 Take Out to purchase your favorite flavor of Protein Powders. 

To Your Best Health,

Coach Nancy


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