Monthly Archives: June 2020

Golden Thumbs UP!

A month ago we were all giving each other Golden Thumbs Up on Zoom. I discovered them about a week before the government let NH gyms open back up. Some would say I discovered them too late while others were hoping I didn't find the "Reactions" button on Zoom. When you can't give high fives the Reaction button with clapping hands or the Golden Thumbs Up worked. 

I am excited that almost 85% of the Cr8 peeps have kept up their training on a consistent basis either on Zoom or in the gym. (We have more doing their training using the Cr8  Fitness Virtual Training Studio. It has been challenging to track attendance there.) 85% is far above the average. I already knew our crew was above average, I don't want you to forget it though. 

For the few that need a gentle nudge to get moving again or for those that have let Covid 19 become a reason to eat more watch this quick video. This virus smacked us all up side the head. It was a drastic change in lifestyle forced on us quickly. Our best defense is to stay on top of all we can control. 

Exercise Smart, Eat Well, Enjoy life! That's the Cr8 Fitness way. 

Coach Nancy

Cr8 Gardens Vlog 6/22/2020

I figured the happy occasion of harvesting the first Zucchini and Summer Squash would be a great time for some Cr8tive Garden updates! Two videos for your viewing pleasure; one of the goings on inside, and the other outside. Cool stuff happening!

How does your garden grow? 🙂

Inside: Microgreens and Hydroponics
Outside: From Cherry Trees to Cherry Tomatoes

12 Years and Counting

In May Cr8 Fitness celebrated our 12th anniversary since opening. At that point we were all training on Zoom or doing a recorded version. We celebrated with Burpees and yet there is so much more to celebrate. Its not just about Dean and I owning Cr8 Fitness and having a fitness family to work with. The faces that go with each of our Cr8 Fitness family members have a story to tell too. 


Joined Cr8 Fitness a few weeks after opening. (We were Get Fit NH at that time) He remembers training out in the yard for the summer and seeing the gym building being built. He's made an appearance at just about every hour possible so many of you know Brian. He has left his mark in the gym and we love him for it. 


Brian​



An encourager through and through. She is now training at 7:30am outside. "Its like the good ole times minus the chickens." Donna started training with Dean as her coach, and now I have the privilege of that job.


Donna​

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Has trained with us since day one. He's well known for his persistence. Last year he set a goal for himself to ski a million meters. I'm not sure how but it wasn't long before we were all skiing to reach a million meters. He's famous for making mighty smoked ribs for his peeps. (by the way 6:15 is asking for a breakfast to enjoy them) He gently pushes those around him to train hard and yet I've never seen him without a smile.


Dan​

Since we didn't get to celebrate with them in May, I asked each of them to let me know what their favorite training times were or a list of some of their favorite exercises. We're all enjoying the celebration now. I'm sure you remember the recent round of Tabata? That was a favorite of Brians. Donna enjoys games so we've played cards and will soon enjoy Teaming with Toys. Dan....... Well we'll just have to hold you in suspense.

Soon others will join them in reaching a status of training with us for 12 years. Gretchen, Amy, and Mark are right around that corner.

Thank you from the bottom of my heart for being in my fitness family. The Cr8 Family is kind of special don't you think?

Coach Nancy

I Challenge You to Try a New Veggie

As a kid I didn't eat many veggies. I always had a reason, most of them had to do with color. Yes, to my embarrassment, I often turned my nose up at a food because I didn't like the color of it. While I love the color purple and red, I didn't think you should eat a vegetable grown underground that was any color but orange. Which means I didn't try beets, turnip, rutabaga, parsnips, radish until I was an adult. Sadly I didn't even consider where potatoes came from since french fries didn't remind me of a veggie in any way.

Here is what I like to do now, I like to introduce those I know to try a new food. I've tried many new foods, new ways to prepare them, or new recipes to find that I love them. I've tried a few that I didn't. I wouldn't know unless I tried. 

I've heard it often that you should give everything a try once. (at least when it comes to foods). While I was as stubborn kid, I don't want to classify myself as a stubborn adult. 

Delicious Roasted Turnip- Even a Kid will Eat

  • 2-3 turnip, peeled and cut into bite size pieces
  • 2 Tablespoons olive oil
  • salt and pepper

Place the cut turnip on a pan, drizzle with olive oil. Salt and pepper to taste. Bake in a 400 degree oven for 30-45 minutes. (could be longer if you cut your pieces large) Simple but sooooo soooo sooo good. 

Here is my challenge. Send me proof that you tried some new food this week. It could be a food you like but prepared in a new way. I always love new recipes that you've tried for me. Take me up on my challenge. Hit comment below to show me proof. 

To Your Best Health,

Coach Nancy

As a side note. I cut up the turnip and Coach Dean cooked them up for me. He makes dinner each night so every once in a while I help out. 

You’ve Been Challenged

The last few weeks have brought many changes into Cr8 Fitness. You've taken them all in stride. New cleaning regimes, new patterns to walk inside the gym, personalized cells to train in, and new training times to work with. In fact you've excelled at Making It Happen so much so that the crew at 5am thought you could handle a challenge. Wednesday is the day for the challenge so that it doesn't interfere with your training. The length of the challenge is just about  the same as your training so I think many of you can give it a go. 

Who's in for this Challenge?

Coach Nancy

P.S. I believe a challenge by other training times to 'help' the 5am peeps might be in order. 🙂


Chocolate Peanut Butter Breakfast

Woot woot for craziness and fast times. While this pandemic has many of us stressed, not all bad stuff is going on. Since my schedule has changed, I've come up with this recipe. It fits into my new work schedule wonderfully. When I let my daughter have a spoonful, she said, "Wow, that's actually good." Coming from a teenager, I felt that was high praise. Make this recipe, try a spoonful and let me know what you think.

Chocolate Peanut Butter Breakfast

  • 1 Tablespoon chia seeds
  • 2 Tablespoons oatmeal
  • 1 scoop Rocky Road UMP protein from Beverly International. (I bet other flavors would taste good too)
  • 1 Tablespoon PB Fit (Its a powdered peanut butter, you could use the real stuff too) 
  • Enough water to make bring it to pudding consistency once you stir things up

I stir all of these things together and gobble it up. I know it would keep in the fridge overnight if you made it ahead of time. 

I'm going to stay looking on the bright side of life. I've heard all the excuses on why you aren't eating healthy right now. Let's change that. 

To your best health,

Coach Nancy

Are You Antifragile?

Have you ever thought about what the opposite of "fragile" is? Being fragile is defined as:

fragile adjective
(of an object) easily broken or destroyed
(of a person) not strong or sturdy; delicate and vulnerable

So it stands to reason that the opposite of fragile is to not be those things, right? 

Author Nassim Nicholas Talib, in his 2012 book Antifragile: Things That Gain From Disorder takes it one (or more) steps beyond. Here's how he describes Anti-fragilty;

"Some things benefit from shocks; they thrive and grow when exposed to volatility, randomness, disorder, and stressors and love adventure, risk and uncertainty. Yet, in spite of the ubiquity of the phenomenon, there is no word for the exact opposite of fragile. Let us call it anti-fragile. Anti-fragility is beyond resilience or robustness. The resilient resists shocks and stays the same; the anti-fragile gets better."

Now Mr. Talib and I don't agree on everything, who does? For instance he isn't a big fan of training in gyms, not random enough I guess.

I on the other hand look at it this way; consistent resistance training using progressive overload absolutely fits the antifragile paradigm. You are breaking down muscle tissue in the gym, and when you use proper recovery methods - nutrition and proper rest among them - you then create a physiological response that makes your muscles stronger and more resilient to the same stress through supercompensation. 

In many circumstances our immune systems work the same way. Exposure creates resistance. Vaccines work this way. I am convinced that kids need to play in the dirt, run around, and take some bumps and bruises for the same reason. And we can all be big kids, right?

It also goes way beyond training in the gym. Nancy and I are looking at ways to make our business more antifragile. Covid-19 hit our industry hard. Being classified as "non-essential" hit our psyches pretty hard. In response we are creating a new division called Cr8tive Gardens and are building the infrastructure so that if something like this happens again we are able to provide additional essential services.

In my other life as a business coach focusing on finance and profitability, I have seen a very tangible outworking of antifragile in action. Individuals and businesses who have cash management strategies in place and were debt-free before the crises are the ones who are in position to take advantage of the rebound; not just survive but actually thrive and get stronger because they were actively preparing for worst case, even when there was no evidence anything was going to happen. 

Look, you don't become antifragile overnight. Robustness and Resiliency are worthy goals and achievements. I hurt my hand pretty seriously Friday (stupidity, don't ask) and I am amazed by how rapidly it appears to be healing. I try to stay in good shape and keep my immune system healthy for circumstances just like this. I don't quite have the healing powers of Wolverine, but it really does help.

So how can you work on being anti-fragile?

Practice good health habits. A anti-inflammatory diet rich in nourishing foods. Good sleep habits. Recreation that challenges the body and mind. And of course, regular exercise which includes resistance and weight bearing exercise. That's where we come in.

Covid-19 has pulled us into places we never thought we would go. Right now we have training options that are practically "excuse-free". We are back to training in the gym 5 classes a day following the state safety guidelines. We simulcast those via Zoom so you can train at home if you choose. That training is also recorded and posted so our members can do it later if needed. And we have added 2 outdoor classes a day. 

Robustness, Resiliency and Anti-Fragility don't just happen.

You gotta Make It Happen.

Start Here Now

Life – Calamity or Calm?

I'm on my deck soaking in the sounds of a peaceful waterfall while yards from me, my house of over 30 years is being torn down. Calamity or Calm? I'm choosing calm for many reasons. 

I've got encouraging peeps surrounding me. I snapped a picture of the house as it was being demolished and sent it off to a training group in the morning through a texts. Instantly there was music on my phone as replies to my picture poured in. 

Friends, you gotta love them. While I am not sure what the future holds. It could be ice cream, or a pool, or tennis courts, or a greenhouse.  I am sitting outside listening to a relaxing waterfall as the house falls down. 

Thank you for being peeps I can count on in any situation.

Coach Nancy


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