Monthly Archives: August 2020

Mental Toughness – Extra Effort

Stress is probably the biggest thief of good health. It robs us of sooooo much. Training battles that stress physically but an emotional outlet, with plenty of sleep, and good eating also battle the effects of stress.

I don't see the stress of covid going away anytime soon. Which means we need to find peace with the plan you've put in place or others have put in place for you. (I totally get that is super easy to say and almost impossible to do) Food won't take any of that challenge away. I have heard like the Freshman 15 there are some who have put on the Covid 19. (bad play on words but you all get the point)

Here is what I would do to give us a step up when it comes to snacking less. Make snacking harder than it is now. If you have lots of snacky foods at home, get rid of them or put them in a locked box. Cover them with a pile of bricks. Make grabbing them harder or a slower process to do. You'll still want to snack, you might even unload 30 bricks on top of your favorite snack food to eat them. BUT it will give you pause and make you work for it. Dean and I purposely don't buy snack foods so that when we want them, we have to get in the car and spend a bit extra cash on them at the Circle. It works.

Health for myself and for you is what I work hard at. During Recovery Week (remember it is this week - through September 7th. Regular training starts on Tuesday after Labor Day.) come up with a plan to give yourself the edge when it comes to stress. Recovery week is deigned to take the 'Edge Off' of the work your body has put into physical training. BUT that doesn't mean you just sit around doing nothing. Here are some ideas on what you can do during this week. 

  • Sleep in a bit longer if you are a 5am peep. A little extra sleep will give you the edge up on keeping your immune system strong
  • Enjoy time with friends and family. Purposeful time. Sitting across from a person and speaking with them. (Its just not the same if you're in the same room texting)
  • Plan meals for the week. 
  • Make a new recipe you have been wanting to try
  • Take a hike 
  • Ride your bike
  • Spend time outdoors doing something you enjoy
  • Create your grocery list
  • Prep food for the week.
  • Help your kids ease back into their school routine.
  • Foam roll or stretch

The point is to spend some time purposely doing something to help you feel good or which takes stress away. Being able to do something that gives you a step up on feeling good at the same time taking stress away earns you bonus points. Everyone wants bonus points. (but don't stress about getting them. 🙂

Do you need a bit more Mental Toughness to translate into Extra Effort. Our MTXE shirt has received the most comments from any shirt we have ever designed. We used to call this the Monday morning shirt. I believe right now we need to wear resolve daily. With insight from a few peeps at 6:15am we've brought back this shirt. You'll be able to order it when you get back in September. 

Mental Toughness Extra Effort,

Coach Nancy

Kale Sensation Salad

Lately I shop in my garden daily for my dinner meal. Its bursting at the seams with Dean doing most of the gardening. My secret recipe giver sent over this recipe so I had to give it a try. This recipe is another hit with the family. Kale is one of those leafy greens that most people like as a backdrop to the main ingredient. This recipe highlights Kale and does an amazing job giving it just the right companions. 

Kale Sensation Salad

  • 1Tablespoons lemon juice (or 1 whole lemon)
  • 2 Tablespoons shallot, minced (I used 1/2 red onion and two green onions) use which ever variety you have on hand
  • 1/4 teaspoon salt
  • 4 Tablespoons olive oil
  • 2 bunches kale,  torn or chopped into bite size pieces
  • 1/4 c parmesan cheese
  • 5 clove garlic, minced (maybe 6 cloves) definately not optional 

Put the clean torn kale into a serving bowl. Mix everything except the parmesan in a separate bowl. Add the dressing on top and then sprinkle with the cheese. 

Let it sit in the fridge for a few hours before serving. Others will tell you it helps to meld the flavors together. I'll tell you it just taste best that way. 

Enjoy good food,

Coach Nancy

It’s Easier than You Think

Today is a great day, isn't it? It is just about noon as I write this and my day has already been full of laughs and hard work. I've done most of the laughing and you've done most of the hard work. 🙂 I have the best job ever. Beside watching lives tranform and health being gained or kept, I enjoy the privilege of working alongside you. 

The New Normal isn't a phrase I enjoy very much. Life is what it is now and at some point things will change again. Until then I am taking advantage of each moment because I have that moment to do so. At Cr8 Fitness I see others who think like I do. They are going to enjoy life in this moment fully. 

The 9am ladies are one group of peeps that have a robust training inside the gym and also on Zoom. I talked with a few of them after training today asking them why they found it easy to come into the gym. 

I appreciate these ladies taking time just to shout out all the goodness they see at Cr8 Fitness. Their attitude is amazing. Keep Making It Happen.

Coach Nancy

Fill Our Parking Lot

I don't know about you but I feel a bit exhausted when all the news and talk is tragic, horrible, and chaos. I am in the mood for some positivity and doing good. Here is how we are going to start doing that in our world. We'll start with our town and go from there.

One of our very own peeps has some very large health issues right now. Of course that means they are quarantined. Petra, our 5am peep, has been staying away from training at the gym. She did venture out last week while no one else was around to say Hi to all of us in the parking lot. 

I'm sure you have seen her note. Here is how we are going to Fill Our Parking Lot. As each of you come into training, or to pick up your protein, or to visit me; I would like each of you to pick up a piece of chalk and write Petra back. I know we can take our empty lot and fill it with bits of goodness for her. 

Our first step in changing the things we talk about from all bad to good is to Fill Our Parking Lot UP! I'll buy more chalk if I need to, lets do some good and change the world.

Coach Nancy

NH Summer Salad

I am so grateful for my faithful friends that send in tried and true recipes. Our garden is busting out at the seams with veggies right now. I am thankful for a recipe that uses a variety of some of my most prolific plants. Often I hear people love veggies, they also think they have to spend hours chopping and dicing them. I have found a handy dandy chopper for my veggies. Its true some things that are seen on TV actually do work. (some don't so be careful) I found this at Bed Bath and Beyond a few years ago. If I find another one, I'm going to buy it just in case this one gets worn out. 

NH Summer Salad

  • 2 medium zucchini
  • 1 summer squash
  • 1 cucumber
  • 1/2 onion, red is best but use what you have
  • 2 cups cherry tomatoes
  • 1 can black olives, sliced
  • 1 bottle Italian Salad dressing or make your own like I did

Slice and dice all your veggies into bite size pieces. Pour on the Italian salad dressing and let chill before eating. I serve this on top of a bed a of microgreens. You can add parmesan cheese, sesame seeds. Using a different variety of veggies is what I like about this recipe. I can add some spice with a jalepeno or some sweetness with bell pepper. I can make it look pretty with adding fresh parsley or basil. 

Good food doesn't have to take hours. Find a tool that works for you and use it. Coach Dean is always telling me time is money so don't waste time doing something the hard way. 🙂

Here's the recipe for Italian Salad Dressing if you want to make your own. 

Italian Salad Dressing

  • 1/2 cup apple cider vinegar
  • 1/4 cup olive oil
  • 1/2 Tbsp garlic powder
  • 1/2 Tbsp onion powder
  • 1/2 Tbsp Italian herbs
  • 1/2 tsp dijon mustard
  • 1/2 tsp dried basil
  • 1/4 tsp pepper
  • 1/4 tsp. salt

Shake it up in a container that has a lid. 

Enjoy Good Food,

Coach Nancy

Making It Happen While Away

Good things do happen while you're away. I haven't heard of any other gyms that have such Cr8- tive people. (Did you see what I did there with the word Create?) I am truly proud of the ingenuity and determination of our peeps. Zoom has been a great tool to use to get your training in while you're away. 

Recently Lori was able to spend some time up North. She Zoomed in during the ladies training at 9am. Since she didn't pack all the regular tools we use in the gym she improvised. I was rather impressed when she pulled out a Rock for her training tool. The rest of us were using Dumbbells and bands and medicine balls. I believe Lori invented the "Splash Rock". The ladies that day were amazed that as we did slam ball she took her rock and threw it into the lake only to retreived it each time. Of course with each throw she sent up a great 'Splash'. It was one of those tropical feeling days so I don't think she minded.  

Lori isn't alone in using rocks for training. The famous Dan of 6:15am training had everyone wishing they were all zooming in alongside of him recently. The view of the morning sun across the lake gave us the sensation of being away even just for the hour in the gym. It was great to see Dan use the bands he had packed but he used a rock for some extra weight to press and deadlift. 

I am thankful we were forced to give Zoom a go round for training. It has proven an amazing tool to keep our training going. The phsical training we tackle in the gym or while away builds our bodies defense mechanism against anything unhealthy. Dan and Lori are just a few that are Making It Happen while away. A shout out goes to Sue and Jennifer as they both recently traveled to Ohio and zoomed in from there. 

I am amazed and proud of all the Cr8- tive peeps that train with us at Cr8 Fitness. The Little Gym in the Woods is an amazing place to be. 

Coach Nancy

Cute Little Zucchini Bites

When zucchini starts to grow in the garden, it doesn't stop. It is prolific. Since they are so yummy and grow so well and quickly here's a great recipe I just had to try. For the best gigle ever though, watch the video. 

Cute Little Zucchini Bites

  • zucchini cute into 1/4 inch rounds
  • tomato sliced thin
  • basil leaves
  • oregano
  • salt and pepper to taste
  • drizzle of olive oil
  • mozerella cheese, totally optional

Place sliced zucchini onto a baking sheet. Top with tomato slice and one basil leaf. Sprinkle to taste oregano and salt and pepper. Drizzzle (just a drizzle not a soaking) olive oil across the top. These gems can be baked in a 375 oven until they are done or put on a medium hot grill until the zucchini is soft and the cheese is melted. 


(In no way was the harming of my son's ego done. He loves attention.)

Enjoy good food,

Coach Nancy

Please help the Secret Recipe Giver with a names for these wonders. Leave me a comment below.