Monthly Archives: November 2020

Its Not Much Easier than a Smoothie

Fast food doesn't always mean you have to hit the drive thru. In fact Fast Food can be created right in your kitchen. If you've been watching my Facebook posts you've seen many recipes for Smoothies recently. (I know how many of you wake up first thing to follow me on FB.) Coach Dean did an amazing job awhile back putting all the recipes in a beautiful ebook. I will send that recipe book to everyone who buys protein at Cr8 Fitness through the end of the year.

When you need to buy your protein powder for your smoothies, it is already in stock at Cr8 Fitness. Cr8 Fitness has a Take Out Service as well. Give me a shout at (603) 340-7852 or email me at nancy@cr8fitness.com and I'll make sure it's ready for you to take home. Here's one of my favorite recipes.

Vanilla & Berries Smoothie

  • 8 ounces water
  • 1 scoop vanilla protein
  • 2 handfuls of spinach
  • ½ cup frozen raspberries
  • 1 Tablespoon chia seeds
  • 2 Tablespoons walnuts

Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a spoon or a large straw.

Smoothies are a meal in a cup when you do them right. I like them because I can make enough for just one or my whole family. Its a one dish wonder which makes it quick on the clean up side too. Winner, Winner!

Enjoy Good Food,

Coach Nancy


P.S. Need help to get you started? Download this Guide to building a meal in a glass recipe all your own. 


My Happy Thanksgiving Rant

"Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can."

John Wesley  

I know I could be better at doing good, how about you? Great thing is we have a new day to Make It Happen. I could rant on and on about how crazy things are now, how politics make me feel, about the financial market, and how challenges are piling up but I am not going to do that. In fact I want to do the opposite.

I want to rant and rave about the 10 great things in my life now.

  1. God is in control. He always will be
  2. Coach Dean is by my side and holds me up daily. He's my bestest friend and I can't imagine a day without him.
  3. I have awesome kids. Dean and I have 6 of our own and there are others in this world that I count it a privilege to help mentor along the way.
  4. Cr8 Fitness - The little gym in the woods is open. We're working on our 13th year in business. 
  5. Cr8 Fitness peeps are more than peeps, they are family. I love hearing your stories. Living life with you is a dream job. Not many people really enjoy doing what they do for work. I do. 
  6. I'm enjoying a warm house located across from a country pond on a rural road. Life is quieter here.
  7. Food, Yep, I like to eat. I'm thankful for grocery stores that carry whatever my heart desires. (Right now they have toilet paper so stock up.) 
  8. Bees- I never knew how fun these little creatures were to watch. Of course I watch them inside the safety bee keeper clothing. We got a hive a month or so ago. 
  9. Cr8tive Gardens. Just picked salad greens, micro greens, and herbs will soon be available in the gym's fridge. Farming in the winter is going to be a new adventure this year. 
  10. Friends. I'm surrounded by amazing people. 

These are just the top 10 things that popped into my head. Life is good and with God's help I'll do more good daily. 

Take a moment or two to jot down your top 10 good things and rant about them. It feels so much better than ranting on the negative side. It feels better because I can directly effect change for even more goodness.

To Your Best Health,

Coach Nancy

Thanksgiving is right around the corner. Here's what coming up soon at Cr8 Fitness.

Thanksgiving Week Schedule

We'll be training all of our regular times on Monday, Tuesday, and Wednesday. That way you can enjoy Thanksgiving on Thursday and shop (online) all day Friday. 

Pies Off Your Thighs

This is a tradition at Cr8 Fitness. Typically we do this special training as one big group. That is just too hard to do inside the gym but we'll celebrate Pies off Your Thighs all day on Wednesday, November 25th. You won't want to miss it.

Recovery Week

Our next scheduled recovery week starts on December 24th through January 3, 2021. We'll talk more about that in December

Cr8 Gardens 

Just picked Herbs are for sale in the gym's fridge for $1 a pack. Right now we have Cilantro, Parsley, Thyme, and Basil. Be on the look out for Salad Greens and Micro Greens.

Christmas is coming.......

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Blueberry Chia Breakfast Pudding that You Won’t Complain About

Recipes are great, but they aren't the law! I use recipes as guidelines. There are times I follow those guidelines strictly and other times when I allow a bit of creativity to enter in. Sometimes my creativity pays off and other times not so much. Today was a payoff day. I wanted a breakfast that had healthy fats, protein, and produce without any starchy foods. Here is what I came up with.

Blueberry Chia Seed Breakfast Pudding

  • 1/4 cup coconut milk (healthy fat)
  • 1 Tablespoon chia seeds (healthy fat and tons of fiber)
  • 1/3 cup blueberries (produce)
  • 1 scoop vanilla UMP (protein)
  • 1 teaspoon cinnamon (natural sweetener)

Mixed it all together and let it sit for 10 minutes. It was FANTASTIC! 

By the way when Coach Dean asked what I was making he was hoping I would let him have it for dessert. We just might do that. I know that whether we do or not there won't be any complaining. We're signed up for "No Complaining Week". Remember that post on Cr8 Fitness, Healthy, Happy Facebook

WEEKLY CHALLENGE TIME!

We’ve got a refreshing challenge for you this week that will not only lift your mood, but also the spirits of everyone around you!

It’s no-complaining week! (Cue applause)

I know its not that easy to not complain and I also know you'll be working extra hard this week to stay positive. This Blueberry Chia Seed Breakfast Pudding recipe might be the Bomb or a bomb. Either way keep yourself and other positive by not complaining.

Enjoy Good Food,

Coach Nancy


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