Monthly Archives: June 2021

How do You Spell FUN Friday?

Fun Friday has become a tradition around Cr8 Fitness. For the last 13 years each Friday has been marked by FUN. What exactly does that mean? 

According to Coach Nancy, "FUN Friday is always fun. Of course it's hard work but FUN all the same."

Team work, camaraderie, jokes, and a great training session all are parts of FUN Friday. Ending the week on a high note is the best of all.

Best week ever is when there is a string of FUN Friday all in a row. The week before recovery week is famous for this. You can check out all the Recovery weeks for the year 2021 right here. Recovery weeks are like a vacation for your body. You'll return from Recovery week feeling ready to train hard and Make It Happen.

Enjoy the FUN,

Coach Nancy 

Here's what a few had to say about FUN Friday after FUN Friday happened.

Watermelon Microgreen Salad – Better than Yum!

It's about 420 degrees outside. The humidity level is around a zillion. The end of June is here. Summer is in full swing for the next few days. It's a perfect for watermelon. 

When I polled everyone recently the top food to eat when it is hot outside is watermelon. Salad was a close second followed by a cold dessert. I have solutions for all of that plus more. 

Watermelon is delicious and delicious for you. 

Nutrition Facts  -  Serving Size: 1 cup of diced

  • Calories 46
  • Total Fat 0.23g0%
  • Total Carbohydrate  11.48g4%
  • Dietary Fiber  0.6g2%
  • Sugars  9.42g
  • Protein  0.93g

So eat up.

I just made this salad yesterday. It was refreshing and sweet at the same time. Plus it took no time at all to prepare.

Watermelon and Papa Dean's Microgreens 

1 cup watermelon

2 Tablespoons feta cheese

1 large fistful of Papa Dean's Spicy Mix Microgreens

1 Tablespoon Balsamic Vinegar

Lay the greens in your bowl, add the watermelon and cheese, drizzle the balsamic vinegar on top. Enjoy

Here's some ideas to enjoy more watermelon in your day.

Grilled Watermelon  - click here

Watermelon Pops - click here  

Enjoy good food,

Coach Nancy

Your Next Perfect Day is Today

What would your perfect day be like? Maybe you’d sleep in, have your coffee and breakfast brought to you in bed. You’d then be able to stay in your PJ’s the whole day and watch the movies of your choice. Or maybe your perfect day would be to wake up with a view overlooking the ocean where a slight breeze was blowing and you’d be able to read a book lounging in a chair during the day. Some might find their perfect day as a hike in the woods with their best friend having lunch at the summit of the mountain overlooking a vast valley below.

Are perfect days only about the events of that day? Could a perfect day be more about the feelings you derive from certain events? If feelings really control your perfect day, can a perfect day happen when the events don’t line up? Can you choose to have a perfect day without perfect circumstances?

I’m a positive person. At least that is how I view myself. I am positive the day is going to happen no matter what I do or feel. Time marches on. In fact time is the one thing we can’t control. Only God is able to stop the sun or the clocks from ticking away at time.

Here’s my conclusion. Since I can’t alter time, and circumstances rarely line up in such a way to call an entire day perfect; I need to rely on my feelings to make a day perfect. There is a sign in the gym that reads, “Best Day Ever”. That is my goal to make each day the best I can with that day’s events in that day’s timeframe. It’s not always easy, it is always worth the effort. It is a matter of stirring up feelings that will support a perfect day.

Coach Dean often says; “if you get healthier you get happier and the world needs a whole lot more happy.”

If I had the power to make your day the Best Ever, I would. I promise you I will do all I can as your coach to make your healthier so that you are happier.

To the Best Day Ever,

Coach Nancy

Raspberry Summer Salad With Microgreens

I'll admit it, I'm in a rut. I just can't seem to stop making and eating this salad. It tastes so good and it is amazing to look at. The raspberries make me happy. Try it and let me know what you think. 

Raspberry Summer Salad with Microgreens

  • 1 box Papa Dean's Microgreens Sunny or Spicy blend
  • 1/2 cup Raspberries
  • 1/2 cup walnuts
  • ½ cup crumbled blue cheese
  • 1 avocado - peeled, pitted and diced
  • ½ red onion, thinly sliced
  • 2 tablespoons red raspberry jam (with seeds)
  • 2 tablespoons rice wine vinegar
  • ⅓ cup walnut or olive oil

Toast walnuts in 350 degree oven for 5 minutes, or until nuts begin to brown.

In a large bowl, toss together the greens, walnuts, blue cheese, avocado, and red onion.

In a small bowl, whisk together jam, vinegar, walnut oil, pepper, and salt. Pour over the salad just before serving, and toss to coat. Garnish salad with the fresh berries.

Enjoy good food,

Coach Nancy

The Easiest Steps to Meal Planning

Planning meals ahead of time will save you time and money. It will ease your stress levels each day as your dinner plans are already made. It will also help you to eat healthier. Below are some advantages of planning each meal.

  • Your kitchen cupboards and refrigerator will be stocked with healthy food.
  • The stress level in your life will be less as you don’t have to do ‘The 5 Minutes until Dinner – Now What?’ Dance.
  • You’ll save time and money because you will make fewer trips to the grocery store
  • Your family’s stress level will go down as they don’t get caught up in the nightly family strife over eating the same ole thing
  • Since each dinner is planned you will not indulged in so many fast food, high calorie meals because you won’t have to go through the hassle of ‘what do I fix tonight?’
  • Did I mention the stress level will go down in your life and in those around you? As your kids get shuffled off to practice they are actually going to miss not being around you
  • You will find that you have increased the variety of foods you eat each week creating a well balanced diet.
  • Dinner time will become a relaxed enjoyable time for the family to spend together.

There’s no doubt that planning your meals is not only crucial to achieving your best body, but also extremely challenging! Today’s hectic lifestyles make “grab and go” a lot more likely than “sit and relax”.

Who’s got the time to make it all happen?

You can achieve your best health and enjoy great food- the key lies in your ability to plan.

Planning your first week of meals is easier than you think.

  • Write down your family’s favorite meals. To help you out, list the dinner meals you ate last week. You might need to ask your kids for help. Shoot to write down five to seven meals.
  • Tweak these meals if they need to be healthier versions. You’re looking to fill your plate with lots of Protein, Produce and Water.
  • List out 2 or 3 PPW (Protein Produce and Water) breakfast meals you enjoy eating.
  • Alternate these meals on your menu plan the first week. Remember breakfast doesn’t have to be traditional. Eating leftovers at breakfast makes things quick to reheat.
  • Lunch is next. Do you have time to make a meal each day for lunch or is leftovers a better choice. Remember “Simple is easiest, Simple is best”
  • If you choose to make your meals, prep as much as you can the night before.
  • Lunch can be easy. Baked chicken from the night before takes on a whole new appearance on top of a salad. Don’t have leftover chicken? Open a can/bag of tuna to place on top of the salad. Another option is to grab a few hard boiled eggs and make egg salad using an avocado as the mayonnaise. Add in a variety of raw veggies and your lunch is complete.

Knowing is only half the battle. Even if you know what’s good and expect to eat supportively, if the foods aren’t around when it’s time to eat, it’s hard to succeed.

Planning is half of the battle. Speaking of planning, make a grocery list. Using your meal plan as a guide to what you need to pick up list out the foods to buy.

You can make this happen! It takes a little planning and dedication once a week to get your plan on track.

To Your best health,

Coach Nancy

Georgie Fear allowed me to use her Meal Plan flowchart. Sums up when we eat, now make a plan for what to eat. 

Wilted Pea Shoots, Caramelized Garlic, and Shrimp

I am so excited about this recipe. Pea shoots raw in a salad are fantastic. Lightly sautéing them is kicking it up a notch. WOW- Fabulous. You have got to try this. Your taste buds will thank you. 

Wilted Pea Shoots, Caramelized Garlic, and Shrimp

  • 1 box Papa Dean's Microgreen Pea Shoots
  • Kosher salt
  • ½ pound shrimp
  • Lemon zest (optional)
  • Peeled garlic cloves
  • Olive oil

Place as many peeled pieces of garlic as you wish in a saucepan. Cover with olive oil. (I sliced the garlic thin so I didn’t have to use as much oil.)

Simmer on low heat until the garlic is a deep brown. Turn off heat. This is a 20 minute process but can be done on food prep day.

When the oil has cooled, separate garlic cloves and oil with a sieve, reserving both oil and garlic in separate containers.

Place a tablespoons of garlic oil in a hot pan over medium heat.

Add a box of Papa Dean’s Microgreen Pea Shoots to the pan. Sprinkle with a pinch of salt. Stir just until wilted.

Toss in a handful of caramelized garlic cloves.

Serve as a side dish.

For the Shrimp:

Heat a skillet over a medium-high flame. Add olive oil  and shrimp make sure there is space between each shrimp.

When shrimp are light pink on one side, quickly turn over. Turn off heat. They’ll finish cooking while you get your plates ready.

Place shrimp on top of pea shoots and garlic. Zest a little lemon on top of scallops. Serve.

Coach Dean made a cauliflower rice recipe to go alongside this recipe. I'll have to pin him down so I can get that recipe to you as well.

Enjoy good food,

Coach Nancy