Monthly Archives: July 2021

Everyone’s Having a Skiing Good Time in August

Team Challenge Time.

August 2nd begins our Ski Team Challenge. Summer skiing is amazing for several different reasons. 

  • The weather isn't too cold
  • No need for snow suits, hats, and gloves
  • You can hang out with your friends and not freeze
  • And it will warm you up, just in case you were a bit chilly

In fact Summer Skiing is a team sport. Here is how our challenge is going to work. You'll need to Cr8 a team (see what I did there?). Each team will have 3-4 people on it. They do not have to be from the same training time. You can ski before or after training each day. I realize some groups will be skiing while a training session is just finishing up but it'll work - promise. You can ski a maximum of 2,000 meters a day per person. Which means your team can ski up to 8,000 meters each training day. You'll mark your actual meters on your team's Ski Thermometer. If we ski during the training session those meters can be counted towards your daily meters. 

The team with the most meters at the end of August wins!

Need some inspiration?

  •  Dan from 6:15 has come into the gym and skiied since April. He just hit 800,000 meters! His goal is 1,000,000. 
  • Petra set up her own goal sheet. She has faithfully done skiing each time she comes into the gym. Her goal this month is 20,000 meters
  • The 6pm ladies formed a ski team. They wanted to challenge others so we devised this Summer Ski Challenge. They have stayed after training and skiied together. They started with 500 meters and now they are skiing at least 2,000 meters daily. 


There are already 15 Summer Skiing Thermometers posted in the gym. Start cr8ing your team now. Plan to show up a bit early or stay a few minutes later to ski. Your meters will quickly add up.

By the way if you have 4 people on your team and each of them skis 2,000 meters each training day in August you'll have a combined total of 128,000 meters. That's a lot.

Let the FUN begin,

Coach Nancy

What’s Going on Inside Cr8 Fitness Now?

Everyone is busy. In order to make your life easier I thought I would give you a heads up on some things going on inside the gym now and in the next few weeks. Check it out!

Quick recap of the video just for you:

  • Cr8 Fitness has your favorite protein flavors, multi- vitamin, Fish oil, Probiotics, and Zinc/Magnesium Supplements all stocked up. Let me know you need something.
  • T Shirt Design Challenge  -  You've been asking for more Cr8 Fitness T Shirts, tank tops, and sleeveless shirts.
    Put your imagination in gear and help design the next awesome shirt. Your design will need to be posted here in picture form by Tuesday, July 27th. We'll vote and get the new design to the T- Shirt guys at Shirtmasters for an August delivery.
    This is a challenge. Put your heads together, talk with those in your crew, get your pencils out and come up with an idea. On July 28th and July29th we'll vote here on your favorite design. The person who submitted that design will get their shirt free. Since its always good to have lots of ideas, I'll also raffle off a free shirt to all those who submit a design.
    Please make the design family friendly. It needs to be original. I've already heard some really good thought. Put them to paper or your computer and generate it.
  • Be Strong - it's good for you and it's one of the reason you come into the gym
  • A team Ski Challenge is coming up in August. Details coming soon.
  • Schedule your  Inbody scan - its easy
  • Have fun and help others have fun too. 
  • Ice cream can be eaten for breakfast. We recently sampled protein ice cream. Which means some of us had ice cream before 6am. It's super easy to make. I'll put the recipe below.

I count it a privilege to be your Coach. You are important to me. It's a proven fact that if you become healthier, you automagically become happier. And the world needs more happy. 

To your best health,

Coach Nancy


Protein Ice Cream

  • 1 cup cold water
  • 2 Tablespoons peanut butter
  • 3 Scoops UMP Chocolate Protein
  • 4 cups ice

Blend for 30 seconds in a powerful blender. You'll need to eat this right away. It's much better that way. 🙂

When You Don’t Really Want Chicken Recipe

Staring into an open refrigerator didn't help me much yesterday. I knew there was chicken inside that I had on the menu to cook. I just didn't feel like chicken. Actually I just didn't feel like cooking. Coach Dean does most of the cooking yet I take over a few days a week. Today was my day and chicken was supposed to be on the menu. Yuck. 

I am sure that has happened to you at times too. Since I couldn't change my fate about a chicken dinner, I decided to change my mind. I spent a few minutes decided what type of food I was in the mood for and then went to my cookbook. I love Thai food and Mexican food. Probably because both have a bit of spicy hot to them. I went with Thai. 

I'm going to post the recipe as it is written but hang onto your hats because I changed it up drastically. Here's the original. Which by the way is fantastic, I just didn't have crockpot time yesterday. 

Chicken Pad Thai

  • 2 pound chicken thighs, skinless you can also use chicken breasts
  • 1 cup coconut milk
  • 1 cup chicken broth
  • 2 Tablespoon sunflower seed butter, (Sunbutter)
  • 1 tbsp. coconut aminos
  • 2 tsp. of fish sauce
  • 2 tsp. ground ginger (or 1 tbsp. freshly minced ginger)
  • 2 clove garlic
  • 1 bunch green onion
  • 1 tsp. cayenne pepper
  • 1 tsp. red pepper flakes
  • 2 zucchini
  • 1 carrot
  • Salt & pepper
  • 1 tbsp Chopped cashews
  • 1 teaspoon cilantro, chopped

Season the chicken with salt and pepper and a little bit of the cayenne pepper and ginger. Add coconut milk and chicken stock to a crockpot and stir well. Add sunflower seed butter, coconut aminos, fish sauce, ginger, garlic, 2 chopped green onions, cayenne pepper, and red pepper. Stir well until sunflower seed butter is completely dissolved. Place chicken breasts or thighs into the base liquid.Using a spiral slicer turn the zucchinis into veggie noodles, and shred your carrots in a food processor. Toss the zucchini noodles and carrots together to mix them well. Place these on top of the chicken in the slow cooker. The goal is for them to be steamed, not stewed.Cook for 3.5 to 4 hours on low if you are using a 4-quart slow cooker. Cook for 5 to 6 hours on low if you are using a 6-quart slow cooker. To serve, place veggie noodles on each plate and top with . chicken, then garnish with green onions, chopped cilantro, and chopped cashews.


All good stuff right?


Now here is what I did instead. 

Coach Nancy's Chicken Pad Thai (Take 2)

  • 2 pound chicken thighs, (skin on bone in)
  • 1 cup coconut milk
  • 2 Tablespoon sunflower seed butter, (Sunbutter)
  • 1 tbsp. coconut aminos
  • 2 tsp. of fish sauce
  •  1 tbsp. freshly minced ginger (2 tsp. ground ginger)
  • 2 clove garlic
  • 1 bunch green onion
  • 1 tsp. red pepper flakes
  • 2 zucchini
  • 1 carrot
  • Salt & pepper
  • 1 tbsp Chopped cashews


Place the chicken in a 9 x9 cooking dish. Add the coconut milk, sunflower seed butter, coconut aminos, fish sauce, ginger, garlic, 2 chopped green onions, and red pepper flakes. Stir well until sunflower seed butter is completely dissolved. Bake in an oven preheated to 375 until temperature reaches 160. (about an hour)

Using a vegetable peeler turn the zucchinis and carrot into veggie noodles. Toss the zucchini noodles and carrots together to mix them well. Don't use the inner soft seedy area of the squash. Sauté the veggie strips in a pan heated to medium with melted coconut oil for about 3 minutes until soft. I used the recipe for Vegetable Fettuccine as the base for the Chicken Pad Thai.

To serve, place veggie noodles on each plate and top with chicken. Garnish with green onions and chopped cashews.

I loved the new take on this recipe for one reason, I liked how the skin on the chicken crisped up and the flavor from the liquid it was in stood out. It was a bonus how sensational it looks in the picture.

Enjoy good food,

Coach Nancy

I have different Chicken Thai recipes. Click here for one that uses broccoli slaw and lime juice. 

Sunflower Shoots, Prosciutto and Goat Cheese Salad

Microgreens are the new thing when it comes to salad. At least they are in the Carlson house. Sunflower shoots are one of the six different kinds of Microgreens grown by Papa Dean. Sunflower shoots have a slight nuttiness to them and a bit of a crunch which provides a great texture. According the Riegl Palate; “Farmers originally started growing them in greenhouses to provide a supply of winter greens. They’ve become such a popular microgreen that they’re now grown all year round and available at many farmers markets. Microgreens contain up to 100 times the enzymes found in full grown greens allowing your body to more easily assimilate vitamins, minerals and phytonutrients (substances found in certain plants that are believed to be beneficial to our health and help prevent various diseases).” My favorite reason to eat Sunflower shoots? I really like they way they taste. 

Sunflower Shoots, Prosciutto and Goat Cheese Salad

  • 1 small head green leaf lettuce, I’m going to use Papa Dean’s microgreens 🙂
  • 4 ounces prosciutto, each slice rolled up and cut in half
  • 3 ounces goat cheese, sliced and cut into quarters
  • 14 cherries, pitted and sliced in half
  • 2 cups sunflower shoots (loosely packed)
  • 2 teaspoons rice wine vinegar
  • 1 tablespoon extra virgin olive oil
  • sea salt
  • Freshly ground pepper

Divide the microgreens between 2 plates. Arrange prosciutto, mozzarella and cherries on top of lettuce.

Top with sunflower shoots.

Lightly drizzle rice wine vinegar and olive oil over salad – you may not need the full amount of either. Sprinkle with sea salt and freshly ground pepper.

Serve immediately.

Whatever reason you pick to eat Sunflower shoots I hope you purchase them from Papa Dean.

Enjoy good food,

Coach Nancy

Memorial Day Meltdown Winners

The week before Recovery week is always marked by FUN Fridays and this week is also special because the Memorial Day Meltdown Challenge concluded. Now it's not the end of a challenge that is special, it is awarding prizes to those who worked hard that is amazing. 

This challenge focused on losing unhealthy body fat. We did that by controlling the amount of processed foods we ate for the last 28 days. No special pills, diet potions, or crazing meal plans that only included steamed broccoli and baked chicken. 

The meals were delicious. Lots of colorful veggies along side a protein with some beneficial fats sprinkled in. 

Tracy's dinner meal looks amazing with the Lake as a back drop

For 28 Days we worked on different ways to keep making it happen while life's challenges occur. Since you have to eat no matter where you are or what you are doing, we focused on choosing healthy options whether stuck at a lunch meeting, out of the house all day on the run, in the house working with the fridge nearby, or weekend events and parties. 

Pumpkin pancakes were a must try. Lisa captured the meal and left a message that she was super impressed with them.

And of course there are prizes. The Memorial Day Meltdown Challenge had 5 different prizes to be won. No one knew what these prizes were ahead of time. Our goal was to become healthier through this challenge. And although the saying can be a bit corny, We are all winners when that is the goal. 

We did award real prizes too. The top 15 people who lost the highest percentage of body fat had their names put into a bucket for the raffling off of the 5 prizes. Here is how that went down. 

These prizes were awarded without any particular order and the names were drawn randomly. 

1 hour massage certificate to Chichester Massage - Brian Lothridge

1 bottle of SFH fish oil and 1 container, any flavor, of protein - Sue Chamberlin

3 months of Cr8 Your Plate Meal Planning - Lori Chateneauf

A summer supply of Papa Dean's Microgreens - Jeannie Johnson

Precision Nutrition bundle pack - Laurie Roy


Now here is your next challenge. Keep it going. Keep increasing your health. In order to keep your health you have to work at it. Health doesn't come naturally in fact as we age, we naturally lose health. Fight that fight. 

Congratulations to all.

Please contact me at nancy@cr8fitness.com to find ways I can help  you stay in the fight for the best health you can. 

Remember what Coach Dean always says; "When you get healthier you automagically get happier and the world needs more happy."

To your best health,

Coach Nancy


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