Monthly Archives: November 2021

Your Training is Just like Thanksgiving

Every year on Thanksgiving we load up our plate with all the wonderful foods we love. Next time you hit the gym load up your training plate in much the same way. 

Here's what I mean. At Cr8 Fitness we've designed your training program so that your body can get strong all over. 

What if you come in one day and your shoulders are tender from all the leaf raking you did over the weekend. Maybe your knee is bit swollen from a spill you took when you tripped on a small rut in the parking lot while grocery shopping last week. Since many of us at Cr8 Fitness are not spring chickens we tend to have stuff going on. 

That stuff doesn't have to stop us from training and training hard. We want to train smart. That is where Thanksgiving comes into the picture. Imagine for a moment that you come in on Tuesday with a slight "ick' in your shoulder. Everything else about you feels great. You just have a little something something and want to take it easy. Taking it easy is that 'polite portion' we usually take to please the hostess. Your polite portion of training might be stretching, foam rolling, or going without heavy weights for that day. BUT that polite portion doesn't apply to all of your training. As your coach, I can help you determine which exercise is your polite portion while the rest of your 'Thanksgiving' Training plate can be loaded right up. 

Next time you train, use your 'Thanksgiving' Training plate. Load up your plate on everything that your body is ready for you and work with me to know what needs to just have a polite portion. 

Enjoy Thanksgiving and always enjoy Thanksgiving at Cr8 Fitness's training. 

To your best Health,

Coach Nancy



Be Grateful

Gratefulness does not come naturally to most of us.

It’s kind of like exercise.

We know it’s something we should practice, but we just don’t feel like it.

Seems like it’s easier to find something to gripe about than something to be thankful for.

But just like exercise, when you practice gratitude it becomes easier, and just like exercise an attitude of gratitude just makes life better.

I need more practice.

So here goes:

I am grateful for my hard working hubby who works long hours, can do anything he sets his mind to, and  loves me and his family. I love you Dean.

I am grateful for my 6 kids. The joy and enthusiasm they bring to me each day is priceless. To think I am a Gigi (grandmother) to 4 amazing little ones is more than I can fathom. 

I am grateful for my parents, and siblings. I will never understand why God gave me such a wonderful experience growing up.

I am grateful for Cr8 Fitness. I am grateful to every person who has walked through our doors. You allow me to do what I love to do. By allowing me to help you be better, you make me better. Thank-You!

I am grateful for the daily blessings the Creator bestows every day that is all too often overlooked. The sun that lights our way, the air we breathe, and the beauty of this world.

Practice makes perfect, so even when it’s hard I challenge you to practice a little gratitude each and every day. 

Happy Thanksgiving!

Coach Nancy

Protein Packed Pumpkin Chia Pudding

My kids like it when I make them breakfast before school. Who wouldn't want to have your meal served to you? The challenge is that I am in the gym with a wild 6:15 crew so making food for my kids is impossible, right? I've found I can still get a gold star from my kids and give them a great start to their day while being in the gym at the same time. Today I made Pumpkin Chia Pudding for them. The best thing is I made it at noon time for them to have tomorrow and there is enough for Dean and I to have too. Win win for all of us. And you can win too as this was so yummy and easy. (I licked the spoon after I dished it into serving bowls. Definitely yummy)

Pumpkin Chia Pudding

  • 1.5 cups almond milk, I used apple juice as I didn't have any almond milk. 
  • ½ cup pumpkin puree
  • 1 scoop protein powder, vanilla  I used Graham Cracker
  • 2 TB almond butter
  • 1 tsp. cinnamon
  • ¼ tsp. nutmeg
  • 1/8 tsp. ground ginger
  • 1/8 tsp. ground cloves
  • ¼ cup chia seeds
  • Sea Salt, a pinch


Blend all ingredients, except chia seeds, until smooth. Place the blended mixture into a reseal-able large jar (smaller jars) then add chia seeds. Seal jar and shake.

Place in refrigerator overnight or for at least 3+ hours. Breakfast, snack or post workout recovery is served!

Did you see the recipes you Cr8-ed with protein powder? Check them out here. 

Enjoy Good Food,

Coach Nancy

You’ve Cr8-ed the Scoop with Protein Powder

Protein, it’s a word we throw around when we talk about food. I thought you might enjoy some Facts about Protein. It is one of my favorite food subjects - protein!

Why is protein so important?

The simple answer is without an adequate supply of all the things protein supplies in our bloodstream, our bodies don't function well.

Protein is the "building blocks" of our cells and without it we can not replace worn out cells or repair muscle tissue after training.

Do I eat enough Protein at each meal?

Adequate protein is crucial to giving your body what it needs to manufacture enzymes, hormones and antibodies. Protein is needed to replace worn out cells and build new cells. You can't be your best without enough protein. Here is where that delightful help comes from Protein powder. It can help fill in a serving of protein with each scoop (20-24 grams) when our eating habits or work schedule makes it challenging. 

You can add a serving of protein powder to so many drinks. Protein is especially good for those who exercise hard. The most important thing to remember is to use a high-quality protein. The cheapest is not always the best.


So far most of what you've read sounds like WA WA WA WA...... much like Charlie Brown's teacher. We're now to the good stuff. 


We typically add protein powder into shakes and smoothies. The most wonderful thing about shakes is that you really can't mess them up. Using a variety of protein flavors, adding in a base liquid, a tablespoon of nuts or seeds, a serving of fruit and of course a handful of spinach you can create a shake blend you enjoy having over and over.

We've expanded our recipes to include puddings, pancakes, and desserts made with protein powder.

Not sure you're the creative type when it comes to food? Last week we wrote down your idea. It'll help start you off and then you can take it from there.

Protein Powder Recipes

Cr8ed by those who train at Cr8 Fitness

Chocolate Smoothie:

1 scoop of chocolate and water – blend or shake well

1 scoop of chocolate, with expresso as the liquid and 2 Tablespoons of PBFit – blend or shake well

1 scoop of chocolate blended with hot coffee

1 scoop of chocolate mixed with cold coffee and ice

1 scoop of chocolate, 1 T coconut, ¼ cup almonds blended with water

1 scoop of chocolate, ½ cup frozen cherries, and water - blend

1 scoop of chocolate and almond milk – blend or shake well

(you can add frozen spinach or kale to these too)

Other ideas to do with chocolate:

1 scoop chocolate, ½ cup frozen raspberries, blended with ice to make an ice cream

1 scoop chocolate, 2 Tablespoons chia seeds, ½ cup liquid (let it sit for at least 10 minutes or overnight to form a pudding. Can add in coconut flakes, chopped nuts, or your favorite fruit)

1 scoop chocolate, 1 tablespoon peanut butter (or almond butter), mix with just enough water to form a pudding

1 scoop chocolate, 1 Tablespoon peanut butter, hot oatmeal – mix (its chocolate peanut butter oatmeal)

Vanilla Smoothies:

1 scoop vanilla, ½ cup pumpkin, pumpkin pie spice to taste, water - blend

1 scoop vanilla, blueberries, spinach - blend

1 scoop vanilla, with hot coffee – blend

1 scoop vanilla, with cold coffee – mix or shake

1 scoop vanilla, berries, walnut, with water – blend

1 scoop vanilla, banana, nuts, with water – blend

1 scoop vanilla, strawberries and water – blend

1 scoop vanilla, and anything from your fridge. – blend

1 scoop vanilla, 1 carrot, ½ apple, spinach – blend

1 scoop vanilla, blueberries, strawberries, chia seeds, olive oil, spinach, with water - blend

(you can add frozen spinach or kale to these)

Other ideas to use Vanilla protein:

Frosting to top hot oatmeal or to dip strawberries into. 2 scoop vanilla, 1 cup Greek yogurt. (it’ll be thick. It’ll melt over hot oatmeal. This makes enough for 4 servings of oatmeal

1 scoop vanilla mixed with your yogurt and sprinkled with cinnamon

Breakfast pudding: 1 cup almond milk,1 tablespoon nut butter,1 tablespoon maple syrup(I used honey),1/2 cup oats, 2 tablespoons cocoa,1/2 teaspoon vanilla, 3 tablespoons chia seeds, 1 scoop vanilla protein

And one time I added in a hand full of baby spinach (some very wise person mentioned you can baby spinach to lots of things and never notice it!) - Place all ingredients in blender, mix well, pour into individual containers (I use three) and refrigerate overnight.

I am going to try it with the coffee protein.

Protein pancakes: ½ cup egg whites, ½ cup pumpkin, 1 scoop chocolate or vanilla , cinnamon to taste  (blend together and cook on skillet) Top with favorite fruit like strawberries or walnuts.

*there are certain times you need to blend rather than mix or shake. When you add hot liquid to a protein, you’ll need to use a blender and be careful. The best protein I found to cook with is Beverly International UMP.

Protein shakes come in seasonal flavors as well with Pumpkin Pie and Apple Cinnamon for the Fall. Chocolate Covered Strawberries and Green Pistachio for the Winter, and then a cool Sunshine in a Cup and Caribbean Mango Smoothie round out the summer taste buds. 

Get your copy of "Smoothies 101" today, with step by step instructions and over 25 amazing recipes, including "Tropical Nirvana", "Almond Joy" and "Maple Sugar Hot Chocolate". Yummm!  

Remember you can use Cr8 Take Out to purchase your favorite flavor of Protein Powders. 

To Your Best Health,

Coach Nancy

Is there any Help? There is going to be Lots of Food over the Holidays

"Merry Christmas!". It comes from every street corner, every bank teller, each person you meet seems to say' "Merry Christmas". 

Its a great time of the year and it can also be a bit stressful as you navigate a healthy lifestyle during the last six weeks of the year. So let's talk food. I'd like to give you 5 strategies you can put in place to truly make this a Merry Christmas

As if Thanksgiving isn't full of enough food it is soon followed by all the gatherings, parties, and food of Christmas and the New Years. 

Food calories can really add up before the REAL meal is served. And the calories can also quickly add up, particularly if you are snacking mindlessly.

So here are my strategies for handling appetizers, food and drink that is tempting, and that will be around for a good bit pre-meal. Note: these strategies are good for later that evening with dinner and dessert as well.

  1. Survey your options before eating. Eye everything down first without a plate and determine what you will eat.
  2. Skip any food that you can get anytime. A bowl full of M&M's? Who needs them? Not when you can drive past any gas station later that evening and pick some up (That is if you decide your holiday meal wouldn't be complete without them. And I’m betting that won't happen.)
  3. Fill up on low-calorie options like veggies (watch the dip) or salads (careful on the dressing). Then, look at the entire selection and determine what you'd REALLY like to enjoy. Allow yourself to have some of that -- enjoy it and move on.
  4. Don't hang out next to food. C'mon that's just asking for trouble. Once you've enjoyed your meal, put your plate away and situate yourself away from the food.
  5. Bring your own HAPPYtizers (appetizers that will truly make everyone happy). Offer to bring the vegetable tray or Shrimp cocktail.

Christmas is a time to enjoy family, friends, and loved ones; food is just a part of it. Plan to walk away from your next party happy you were there, content with your food choices, and satisfied inside. 

To your best Health,

Coach Nancy

If you're needing more ideas just like these in order to keep your sanity, keep the yoga pants in the dresser, and your weight from rising check out The NO Holiday Weight Gain Challenge starting soon. 

Give Honor Where Honor Is Due

On November 11, 1919 President Woodrow Wilson spoke these words on the first Armistice Day, now known as Veterans Day:

"A year ago today our enemies laid down their arms in accordance with an armistice which rendered them impotent to renew hostilities, and gave to the world an assured opportunity to reconstruct its shattered order and to work out in peace a new and juster set of international relations. The soldiers and people of the European Allies had fought and endured for more than four years to uphold the barrier of civilization against the aggressions of armed force. We ourselves had been in the conflict something more than a year and a half.

With splendid forgetfulness of mere personal concerns, we remodeled our industries, concentrated our financial resources, increased our agricultural output, and assembled a great army, so that at the last our power was a decisive factor in the victory. We were able to bring the vast resources, material and moral, of a great and free people to the assistance of our associates in Europe who had suffered and sacrificed without limit in the cause for which we fought.

Out of this victory there arose new possibilities of political freedom and economic concert. The war showed us the strength of great nations acting together for high purposes, and the victory of arms foretells the enduring conquests which can be made in peace when nations act justly and in furtherance of the common interests of men.

To us in America the reflections of Armistice Day will be filled with solemn pride in the heroism of those who died in the country's service, and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of nations."

100+ years later let us never forget the sacrifices that have been made and are still being made in service to our country by the men and women who serve in our Armed Forces.

For this service is not only the engagement of enemy in combat, as crucial and terrible as it must be.

It is the hundreds and thousands of hours of training, day after day, which brings many dangers of its own.

It's the families left behind during long deployments, which are still going on by the way. Time away that can never be reclaimed.

It is the wounds, yes physical, but often more damaging, emotional and psychological. Damage that may never really "go away".

It is careers interrupted, birthdays and anniversaries missed, funerals unattended. 

I am happy there are Veterans, but "Happy Veterans Day" hardly seems appropriate. 

It is no small thing to serve one's country in the military. I come from and am proud to be in a line of those who served actively. My Dad, my brother, my husband, and my son all deserve to be honored today as Veterans. Who do you know and who can you say thank you too?

Let's give Honor Where Honor Is Due.

Coach Nancy

A Challenge for you: No More Excuses – Stop Gaining Weight

It's no secret that most Americans gain weight in the last six weeks of each year! Which leads to their commitment to lose weight on New Years. Why not change that? 

The Holidays mark the long stretch from Thanksgiving to Christmas Day through New Years.

...there will be holiday parties

...there will be break rooms filled with sweets

...there will be challenges.

Let's not sugarcoat it, you will be bombarded.

No More Excuses we can overcome the obstacles and hold off the weight gain.

This challenge has one goal - no gaining weight this holiday season. We're not looking for weight loss or being miserable. In fact I want you to put more than carrot sticks and one slice of turkey on your plate Thanksgiving Day. I'll teach you how to enjoy the parties and the festivities without the guilt. 

I need this challenge and want you to join me. Click here to find out more. 

During the SUMMER there is a saying Shut Up Move More Eat Right, SUMMER!

It's almost WINTER so change it up to Will Indulging Neverend Tackle Eating Reasonably, WINTER!

Here's what we will be focusing on:

#1) Creating Awareness. Most of us who think we eat "pretty good" are not lying or delusional. We just lose track of what and how much we eat on a regular basis. 

#2) Knowing How To Recognize "Full". The Ninja Tactic we are going to use here is Eating Slowly

#3) Nourished not just "Fed". We are not going to ask you to "cut out" any food and drink during this challenge. We'll provide tips on how to handle the Buffet Line, Eating Out, Meal Planning, How to drink enough water, and more.  

#4) Move More. Don't snooze on this one (yes, cheering is allowed). Included during the first 24 days of December is a movement challenge. We're not trying to outdo our bad eating or poor nutrition by adding in hours of extra training. 

Join me, Find out the details by clicking the RED box below.

What Do You Get When You Combine Beef Stew and a Pumpkin?

I'm not sure either......

Today I made Beef Stew in my crockpot for my family to enjoy at dinner. I also have three small pumpkins on my counter. I'm going to put the two together. I'll roast the pumpkins for an hour or until they are soft. Then I'm going to cut off the tops, scoop out the inside seeds, then fill it with beef stew. Is there a name for that? 

Here's my recipe for Beef Stew

  • 2 pounds beef stew meat or deer meat
  • 1 onion diced
  • 2 cups beef stock
  • 4 cloves garlic diced
  • 1 pound carrots
  • 1 bunch celery chopped
  • sea salt and pepper to taste

I'm going to let my Beef Stew cook for about 9 hours on low.

I have made this meal as a freezer meal too. If you want to do that:  Add all ingredients to a ziplock bag or freezer container. Write on bag: add 3-4 potatoes or sweet potatoes, cubed (optional) and cook on low 8-9 hours. You don't have to totally thaw the bag before cooking. (just long enough to be able to peel off the plastic Ziploc bag. 

Enjoy Good Food,

Coach Nancy

 I'm looking for a name. What should I call Beef Stew served inside a pumpkin shell?

Ranting or Raving?

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 great things in my life now. And I want you join me.

I hope you watched it. If you need cliff notes. Be Grateful. It's good for you like a preventative medicine. We're going to put actions to our gratitude by writing it down daily. (at least each time you're in the gym) Sound simple? Show me you can do it by getting started on Thursday, November 4th. That will be our first day back together. 

Join me for training, join me in pursuit of gratefulness. 

Coach Nancy

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