All Posts by Nancy Carlson

Frosting for Breakfast

I am so glad Dean is a helpful type of guy. Yesterday he helped a friend move a bedroom set and in return they gave him some hand picked blueberries from their freezer. YUM. So today at breakfast I remembered this fabulous recipe that Coach Dean came up with years ago. Frosting for breakfast. You've got to try this. 

Frosting for Breakfast

  • 1 cup plain Greek yogurt
  • 2 scoops Beverly International Angel Food Cake protein or Vanilla Protein
  • 1 teaspoon vanilla

Whip this in your blender for true frosting consistency. I mixed it by hand which tastes the same but is a denser version. 

Since I mixed this by hand it was perfect for the top of my oatmeal. It melted down into the oatmeal as I ate. Fantastic. 

We've whipped this with a mixer and then used the frosting as a dip for strawberries or any other fruit. Also truly delicious. 

Give it a whirl. 

Thank you Coach Dean for helping others, and also having a creative mind to create this recipe for your family and others to enjoy.

Eat Good Food,

Coach Nancy


Italian Sausage in the Crockpot

Searching through my archives of recipes, I came across this favorite. It is soooooo easy. I mean it is soooooo easy. Add in that my entire family loves this recipe and I've hit the jackpot. 

Italian Sausage in the Crockpot

  • 2 pounds Italian Sausage
  • 1 16 - ounce bag frozen peppers and onions
  • 2 cans Italian diced tomatoes
  • 1 Tablespoon onion powder
  • 1 Tablespoon garlic powder

Put all the ingredients in your crockpot and turn on low for 6-8 hours. I use frozen but you can also use fresh peppers and onions you've cut up and thawed sausages. It'll cook a bit faster but the time in the crockpot adds to the flavors. 

Eat Good Food,

Coach Nancy

Oven Baked Chicken Thighs

During recovery week I have a bit more time. Today I'm planning to make a dinner feast for my family. It includes the chicken thigh recipe below as well as sautéed summer squash, microgreen salad, applesauce, and cheddar bacon biscuits. I'm getting hungry just thinking about this meal. Here's the recipe for the chicken thighs. I'll post the biscuit recipe if they turn out good. 🙂

Oven Baked Chicken Thighs

  • 1/2 cup stone ground mustard
  • 1/2 cup chicken stock
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 6 chicken thigh, bone-in, skin-on
  • 5 sprig thyme
  • Salt and pepper , to taste


Preheat oven to 375˚F.

In a mixing bowl, whisk together mustard, stock, and garlic. Set aside. Place a large skillet over medium high heat. Once skillet is hot, add oil. Season chicken thighs generously with salt and pepper.

Sear chicken thighs skin side down for about 3 minutes or until browned. Flip each thigh over and continue to cook for an additional 2 minutes. Remove from heat. (this can be done in batches so you don’t overcrowd the skillet when searing). Once all thighs have been seared, drain all but 1 tablespoon fat from skillet and fit all thighs into skillet, if done in batches.

Pour sauce over chicken thighs and add thyme sprigs.

Place skillet in oven and bake for 35 to 40 minutes (or until the internal temperature of chicken reaches 175˚F and juices run clear when pierced with a knife).

Remove skillet from oven and allow chicken to rest, about 5 minutes.

Spoon sauce over chicken thighs, season with a little more salt and pepper and sprinkle with fresh thyme leaves. Serve.

Enjoy good food,

Coach Nancy

InBody Scan Challenge in April

Cr8 Fitness just finished the YOU 2.0 in 21 Challenge. If you didn't catch the end results check them out here. YOU amazed your coach once again with your consistent work to be healthier. Let's keep that momentum rolling forward. Summer will be here before you know it. Summer always finds us wanting to be outside and active. It just feels good to be in the fresh air. It's so much easier to keep excuses at bay if our bodies are feeling and looking good. 

We need to keep on Making It Happen. Stepping on the InBody once a month will give you feedback on how you are doing. Of course every other week while staying focused on nutrition will help us make tweaks in our eating plan. 

In April you'll step on the InBody at least once. To help keep you accountable I've created a calendar on one of the large white boards in the gym. 

Currently all of your names are surrounding the calendar. The first day you come into training move your name to the day you are going to scan. (no Sundays please) You can see my name is already on April 7th. I'll scan on that day. This calendar is right above the Kettlebell rack so we can remind each other of our scanning day. We're not posting our scan information so relax. This calendar is a giant To Do list for you and your friends to use to schedule your InBody scan. 

I found this information on the InBody website


What are the benefits of body composition?

  • Find your baseline so you know what you need to lose, gain, or maintain
  • Assess your Percent Body Fat so you can focus on fat loss, not just weight loss
  • Maximize your workout routine to fit your unique health and fitness goals
  • Calculate your caloric needs and create a personalized nutrition plan
  • Set realistic goals, accurately monitor progress, and stay motivated
  • Make more educated decisions to improve your body composition

All of this from the information on your scan. Check out their website to learn all sorts of cool stuff, here. 


What should you do if you train on Zoom and still want to scan? Just let me know, I'll make sure you can scan when it works for you. I'll add your name to the calendar and keep you accountable. How cool is that? 

Next step for you? Next time you are into Cr8 Fitness place your name on the date you'll scan. Then scan on that date. That seems pretty easy. Your peeps and I will keep you accountable to your scan day. Then use that information to help you move even farther into a healthy routine. 

There are some tools we've created to help you along your journey.  

Click on a few or click on them all. They are here for you to take advantage of. 

To your best health,

Coach Nancy

Bacon Deviled Eggs

Everything is Better with Bacon. Deviled Eggs just got kicked up a notch. How to make them got easier too. It's almost Easter so many of us will be coloring eggs. I know my family loves to color the eggs but not so hot on eating hard boiled eggs for the next 10 days. They like deviled eggs and these little guys have bacon in them. I let the girls taste test one. They gave it a thumbs up. They probably would have told me how awesome they were but since they had food in their mouths a thumbs up worked well.

Bacon Deviled Eggs

  • 6 eggs
  • 1 1/2 Tablespoon mayonaise
  • 1 Tablespoon mustard
  • paprika
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 3-4 slices of cooked bacon (about 1/4 cup chopped)

Hard boil the eggs, let them cool completely before peeling. Then cut them in half, scoop out the yolk. Add the yolks with the mayo, mustard, salt and pepper along with 1/8 teaspoon of paprika. Mix until the mixture is smooth. Then add in half of the bacon. Spoon this into each 1/2 egg white shell. Garnish with the remainder of the bacon and sprinkle with more paprika. 

Two thumbs up. 

That is not the end of the story. Dan from 6:15am, not to be confused with Danno from 6:15am. introduced me to an egg cooker. In fact he presented me with a gift of one last week. Dean already tried it out but I wanted to use it too. It is the fastest and easiest way to make hard boiled eggs. I know some love the traditional method. Others love the instant pot for hard boiled eggs. I haven't had much luck especially peeling them to look deviled egg quality. The Egg Cooker works! I don't get a kick back for saying I like this kitchen tool. I can't even tell you where to find it because mine was a gift. I can tell you it works. I'm going to try poached eggs in it next. 

No matter how  you get all those eggs hard boiled for Easter, this recipe will make quick use of the eggs after they've been colored. 

Enjoy good food,

Coach Nancy


The Winner of YOU 2.0 in 2021 is……

Back in January of this year, we began a 6 -week nutrition challenge. There were 56 people who joined this challenge to eat healthier, lose some fat, and gain some health. What is crazy about this challenge is 24 of those people do not train with us at Cr8 Fitness. You spread the word and invited friends and family to join you on this quest. We had people from New Hampshire, Massachusetts, Texas and Greece. (Kinda cool if you ask me.) Since my life goal is to change the world, you made me proud that you spread the word like that. 

Winning this challenge took consistency. Since we were not looking for losing just body weight but body fat, you had to work a bit harder to achieve results. We used the InBody scan to determine our results. The InBody can delineate between overall weight, muscle mass, body fat, and hydration levels. The results were close. In fact the winner took the prize by just one tenth of a percent. Let me say that again. the winner won by just the smallest of fractions. Not only that but there were 8 people within 1.72 percentage points away from winning. I am so proud of this group. If only I could award them all a prize.

The prize is a week's worth of dinner meals prepared by me, Coach Nancy. The winner will be able to choose their 7 meals from a menu. That way they can order ahead what they know their family will enjoy. You can check out the Winner's Menu plus see all the recipes here

So knowing that this person won by .1% and that 7 other people were within 1.5% you know the competition was tight.

In fact I need to shout out some of the accomplishments of this person before I disclose their name. They were involved in helping others through this challenge from day one. Our group had a private Facebook group and we often shared recipes, tips, ideas, struggles, and inspirational quotes. One person took it on themself to organize all the recipes that were posted in the group during the six week period of time. She accumulated 77 pages of recipes for our group to use going forward. She also won a mini challenge at the beginning of YOU 2.0 and walked away with this knife set.

Many of those in YOU 2.0 in 2021 already have guessed who is our overall challenge winner. Congratulations to Holly Kemp for losing 12.1% body fat in the last six weeks.  

Here is what Chris said about Holly during the challenge: "When this busy mom of a tribe is not cranking out homemade sausage or making a recipe book she’s probably ...researching a new vaccine for Covid while doing pushups!! Holly you are awesome!!" (by the way I don't think Chris and Holly have ever met personally- they are YOU 2.0 friends) Holly also celebrated a birthday during the challenge, Happy Birthday Holly. 

Congratulations to all who worked hard during YOU 2.0 in 2021. Taking steps to make yourself healthier will automagically make you happier. The whole world needs a bit more happier!

Watch for an InBody Scan Challenge to start in April.

Coach Nancy

Remember if you want to sneak a peak at what she has won here is the Winner's Menu. 10 Recipes for YOU.  

March Madness Update 2021

Week two is in the books for March Madness. We celebrated week one with a party. My kind of party that is. Each person picked an exercise for the whole group to do. Of course someone in the group picked Get Ups. While looking at the end goal of 1,000 Get Ups can be daunting, taking them in daily chunks of 38 Get Ups makes it much more doable. Our party ended by sampling a Chocolate Raspberry Protein Shake. It was super yummy and a nice treat after a hard training. 

Today ends week 2 of March Madness. We celebrated by allowing all those in the challenge to pick a prize out of the bucket. There were Gifts of Get Ups, Bonus Get Ups ranging from 10 - 20 that you could add right onto your score card. We also had one prize that was top notch. So far one person from 5am has won this special prize. It was "Do 1, Get 1,000!". Yes, that lucky person had to do one Get Up in order to claim 1,000 Get Ups. They've completed their requirement for the challenge already. Other lucky people gave away Get Ups to others, earned double Get Ups, and even earned Get Ups from others in training that hour. 

Who knows what week 3 will hold. I do know that at the end of the month when you tally all your Get Ups, you'll be amazed. Even if you don't hit the 1,000 it will be awesome to see your final number. There are not a whole lot of people that can say they've done 345 Get Ups in a month, or 517, or 838. That final number represents hard work no matter what it is. 

Keep Making It Happen,

Coach Nancy

Chocolate Raspberry Protein Shake

Today I did an experiment as Coach Dean put it. I wanted a protein shake that included chocolate - my favorite- and a fruit. I wanted it to feel fun and festive. I usually like dark cherries and chocolate but I am all out. So I did a little experimenting and came up with this cheerful and very tasty shake. 

Chocolate Raspberry Protein Shake

  • 1 scoop Chocolate UMP protein by Beverly International
  • 1/2 cup frozen rasberries
  • 1 cup of water
  • 3 chocolate chips

I put the first three ingredients in a blender and gave it a good whirl. After I poured it in a glass I added the chips. The chips just make it look like a party is just about to happen, so why not?

Enjoy Good Food,

Coach Nancy

P.S. I wonder what other flavors of protein would work well with raspberries? What do you think? 


March Madness 2021

We missed it last year but we're not going to make that mistake again. March Madness is back. During the month of March we've challenged you to work just a bit harder or in many cases longer. This year is no different. March Madness includes a personal challenge and a team challenge. 

March Madness individually means you'll be completing 1,000 Get Ups over the month. If you do the math and I did that ends up being about 38 every day in order to complete the requirement before Recovery week. (Recovery week starts March 28 and goes through April 4th) Monday during training many were able to finish all 38 and some even did more. I'll help you out as much as possible. Recording the Get Ups is on the honor system. Zoom trainers, please let me know either on Zoom or text me. (Of course emailing works too) Don't worry if you know Get Ups are a challenge for you, I will work with you to help you keep your March Madness challenge. 

March Madness for the Team. Starting today, Monday, March 1st. Every training hour that has 100% of its peeps completing their 38 for the first four days, Monday - Thursday, will have a party on Friday. I know what's March without a party the first week? Remember you need to do four days of 38 Get Ups. You could choose to do 152 Get Ups in a row instead. It is March Madness.  

The Madness starts today,

Coach Nancy

Sweet Potato Sliders

I found this recipe hiding in the back corner of my brain the other day. Why oh why? And how did I forget about these? There isn’t anything so sweet as a sister. For the last 30 years, I’ve been able to call Dean’s sister mine as well. She posted this delicious looking picture and I had to make them right away. Now it is your turn. Make these sliders right away.  Next step is to post the link for this recipe for others to make.  Keep these gems going.

Sweet Potato Sliders

  • 1.5 pound ground turkey or lean ground beef, thawed
  • 1 teaspoon garlic salt
  • 1.5 teaspoon steak seasoning
  • 2 large sweet potatoes
  • 1 Tablespoon extra virgin olive oil
  • 3-4 slices cooked bacon
  • lettuce torn into small pieces (slider size)

Mix ground turkey with garlic salt and steak seasoning. Shape into 8-10 mini patties (about 1/4 of a cup meat). Set aside. Remember these are small patties. Look at the size of your sweet potato slices to judge what size to make each patty. The slices will be the bun.

Slice sweet potatoes into 1/4-1/2 inch thick slices. Drizzle with olive oil and season with salt and pepper. Roast in oven at 400 for 20-30 minutes (flipping half-way through). You want edges to be slightly crispy.

While potatoes are roasting, grill the burgers. Place patties on a well-heated grill flipping after 3-4 minutes, and cook until cooked through (and desired done-ness).

Assemble burgers, placing a mini burger in between two roasted sweet potato slices. Garnish burgers with lettuce, bacon, guacamole, and/or mustard.

Be creative.  What do you like on your burger?

(I used McCormick Grill Mates Montreal Steak Seasoning.)

Enjoy Good Food,

Coach Nancy


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