Being Essential and Why

There's not much more to say than what this video proclaims. The government labeled gyms as being a non essential business when Covid hit. Cr8 Fitness shut it doors and went remote for almost two months. That label is not going to define me and it shouldn't define you. 

There are people you know who are without a gym or a coach now. You can help them get off the couch and stay healthier and happier. You can make a difference in the quality of someone else's life, and that's just cool!

Will you point them to Cr8 Fitness please? We have room in several of our training times inside the gym and training on Zoom is an innovative way to get high quality coaching from the convenience of your home. They can get started Right Here.

Let's Keep Making It Happen!

Thank you in advance,
Coach Nancy

The 12 Days of Fitmas Begins December 1st- Spread the Word

Hold on tight because the Christmas Season flies by. Lets start right away with the 12 Days of Fitmas! Yes, that's right Fitmas. There is two parts to being healthy and fit. Both are equally important. Our 12 Day Fitmas Challenge has two parts as well. 

In case you didn't take time to watch the fun video or you just want to recap all the details. Here is how the 12 Days of Fitmas plays out.

12 Days of Fitmas Part One...

The physical side of the challenge is done for you. You can download it here or find it each day on  Cr8 Fitness Healthy, Happy Facebook Group. I'll post quick videos on the Facebook group just to keep yourself familiar with the exercises. Each day is a new Fitmas workout. It's a quick heart rate booster. It's not designed to replace your regular training times. 

12 Days of Fitmas Part Two...

This part of the 12 Day Challenge is designed by you because you know what you need most with nutrition. Begin by deciding what one thing you can dial in and focus on for 12 Days . For example drinking 80 ounces of water each day for 12 Days straight. It might be that you don't snack for 12 Days. What about eating vegetables at each meal for 12 Days. Those are just a few things to think about if you need more ideas, I'm here. Now write down your part of the challenge on two different pieces of paper. One piece goes on your fridge. I'll wait while you do that............ the second one goes in the gym. You can text or email me that information and I'll post it up for you. 

There you have it. The 12 Days of Fitmas Challenge. It begins December 1st. With all this Fantastic Fun there is going to be some amazing prizes that only you can imagine. Just think what you could award yourself with at the end of 12 Days? The prizes of limitless. 

Ready, Get Set, Go!

Coach Nancy

P.S. I could really use your help to pass around all the crazy fun we have at training. We work hard but we also laugh a lot. Can you help me find peeps just like you who want to train hard? Get them started with this challenge. I know they'll love Cr8 Fitness and want to stay with us forever and ever. 

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 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.......


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


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

Thanksgiving Dinner is Ready

Happy Halloween Everyone! Yes it is Halloween and today we also had a great Thanksgiving Dinner. In fact it was probably the first and only Thanksgiving dinner where I left the room and went to grab breakfast. The crazy peeps at 6:15 training brought shirts for everyone to wear that signified a piece of Thanksgiving. I think some of us we're destined for the shirt we were given. Its just a crazy bunch of peeps, check us out. 

I know some of you are thinking why don't we get a costume fairy to help us out..... Don't be jealous just enjoy the silliness of one crew wanting to make each other smile and you as well. 

Happy Halloween Everyone!

Coach Nancy

By the way if you are in the mood for a delicious Turkey recipe give this one a try. 

Turkey Pot Pie

          For the filling:

  •                1 small onion, chopped
  •                1 pat butter or 1tsp. coconut oil
  •                1 1/2 cups leftover turkey, cut into chunks
  •                2 cloves garlic, minced
  •                2 carrots, chopped
  •                1/2 cup button mushrooms, sliced
  •                1/2 cup chicken stock
  •                1 tbs arrowroot (or cornstarch)

           For the topping:

  •                2/3 cup almond flour
  •                1/8 tsp salt
  •                1/4 tsp baking powder
  •                1/2 a beaten egg
  •                2 tbsp coconut milk

Directions for the filling:

In a large pan with lid, melt the butter and saute the veggies and garlic over medium heat. Add in the turkey chunks and chicken stock. Make slurry with the arrowroot powder and a little bit of cold water. Add the slurry into the stock and turkey mixture. Lower heat and cook until the stock thickens. Remove from heat and distribute evenly to 2 ramekins or small bowls.

For the topping:

Preheat the oven to 350 F Mix all dry ingredients together. Mix the egg and the water in a separate bowl. Combine the dry and the wet ingredients together. Spread the dough evenly on the ramekins filled with the turkey mixture. Bake in the oven for 20-25 minutes until the crust is golden.

Serving Size: Makes two generous mini-casseroles 

Tips:  I suggest using homemade chicken stock for this recipe if you have it. You can use canned, but homemade stock is LOADED with gelatin, which gives the pies the richness that you normally get with cream.

Fairy Dust for Everyone

On Tuesday I asked almost everyone, "What is your favorite thing about this time of year?" Here's some of the answers I got.

  • The leaves and all the color they bring
  • Knowing we're one step closer to spring..... some actually said winter
  • Pumpkin spice coffee
  • No bugs
  • Great weather for hiking
  • Enjoy the transition of everything
  • The cooler weather
  • Better sleeping
  • Whoopee pies
  • Woodstoves

Its refreshing to take time to focus on the positive. It does your body and mind good. 

Keep that positivity going. I understand its a bit harder to be positive and it is easier to jump on the bandwagon of complaints and irritability. Do the hard thing and Stay positive for yourself and others. 

When I ask you how you're doing today and you answer 'good', I tend to say; "just good?" Lets bump it up a notch and be the best we can be.

When all else fails, grab the fairy dust,

Coach Nancy

By the way I can use your help introducing Cr8 Fitness to a few of your peeps. Do you know a mom who's just dropped her kids at school or a retiree who would enjoy training at our new 8am training time? We'd love to fill in this group with new peeps. A two week tryout is waiting for them just like you enjoyed when you first started with us.

This Costs You Nothing

I recently read, "Be generous with encouragement. It is verbal sunshine. It costs nothing, it warms hearts and enriches lives." I'm not sure if I am the only one who noticed this but after talking with a few of you, I think the general consensus is 'Everyone is a bit grumpy and easily agitated.  

It doesn't matter what you think of Covid or your political association. Americans, with NH included, are tired and at the same time feel the weight of issues that are not totally in their control. 

Here is what you can do to turn the world around. 

  1. Take every opportunity to SMILE. The world needs more happy people.
  2. Give those around you a shout out. It would make a store clerks day if you told her manager that she did a great job or that she took time to acknowledge your presence. If store clerks like it, think what it will do for our friends and family to hear you give a compliment.
  3. Stick to your training regime. Give yourself a high five each day by taking care of your body. Training also boosts your immune system so you can fight off nasty diseases with more ease. When you get healthier you automagically get happier and the world needs more happy.
  4. Eat Better. Okay this one might cost you. It'll cost you in time. Its quick and a bit more expensive if you eat out each night. It usually also means you're either overeating or eating not the best foods. It could also mean you are doing both. Eating better usually requires you fix your meals and buy protein and produce that are going to help you best. Can I suggest doing Sugar Free Me (it does cost you $37)? The payoff being you'll be eating better, doing something for yourself, and feeling better all at the same time. That's a win win. 

The word on the street is everyone is uptight. Don't fret over things you can't control. Pass out compliments like they are candy. Smile often. Eat and train smart. Be the best version of yourself. 

I'm here for you,

Coach Nancy

P.S. To boost your mood, my girls being silly. 

Pumpkin Eating Challenge

Usually when we think of pumpkin, it’s all about pies and desserts and carving Jack - O - Lanterns. Pumpkin can be a really tasty (and healthy!) savory ingredient, too … and a fantastic way to sneak more veggies into your diet.

This week’s challenge straight from Cr8 Fitness Healthy, Happy's Facebook group is to experiment with pumpkin. It's a surprisingly healthy choice, packing in lots of taste and nutrition for the number of calories it contains.

Just look at these numbers: One cup of cooked pumpkin contains 49 calories, 12g of carbs, 3g of fiber, 2g of protein, and less than 1 g of fat … and 245% of your vitamin A intake along with other vitamins, minerals!

Good news! You don’t have to buy a whole pumpkin, carve it, and then bake it. Canned pumpkin puree (not pumpkin pie filling) can be an awesome addition to lots of recipes, especially if you or your family don’t love veggies.

Pumpkin Cheesecake Bites

  • 4 oz cream cheese
  • ½ cup pumpkin pureé
  • 1 scoop Beverly Vanilla or Graham Cracker Protein
  • pumpkin spice (for topping)

Mix together all ingredients (except pumpkin spice) until well combined. Place into molds, I used the small silicone muffin pan. Ice cube trays work great too! Sprinkle with pumpkin spice and place in freezer until firm (about 2 hours). Let thaw a couple minutes before enjoying.

I wonder what Angel Food Cake would taste like here.

Pumpkin Bars

  • ½ cup oats
  • 1 cup whole wheat flour
  • ½ cup brown sugar

  • ½ cup butter

  • ½ teaspoon cloves

  • 1 ½ teaspoon cinnamon

  • ½ teaspoon salt

  • 2 cups milk

  • 3 eggs

  • 5 scoops UMP Vanilla

  • 2 cups pumpkin

Heat oven to 350. Place butter into a 9×13 pan and let melt in oven while it is preheating. In the meantime mix the oats, flour, and the brown sugar. Pour over the melted butter and press down with a spoon. Bake for 12 minutes. While crust is baking, scald milk and the spices. Stir in the pumpkin and then the eggs followed by the protein powder. Pour this over the crust and bake for another 20 minutes or until the pumpkin filling is firm to the touch.

Pumpkin Pie Smoothie

  • 1/3 cup pure pumpkin, canned
  • 1 Tablespoon extra-virgin olive oil (or walnuts, almonds, flax, chia, etc)
  • 1 scoop vanilla whey protein powder
  • 1 teaspoon pumpkin pie spice
  • 2/3 cup water
  • Ice 

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

Pumpkin Overnight Oats

  • 1 1/2 cups steel cut oats (do not substitute quick cooking, instant, or rolled oats)
  • 3 cups water
  • 2 cups milk, any kind you like (I use unsweetened vanilla almond milk)
  • 1 (15 ounce) can pumpkin puree
  • 1/4 cup pure maple syrup
  • 1/4 cup ground flaxseed meal (or swap an equal amount of chia seeds, hemp seeds)
  • 1 tablespoon pure vanilla extract
  • 1 tablespoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground cloves or allspice
  • 1/2 teaspoon kosher salt

For serving: chopped toasted pecans, dried cranberries, chopped dried apricots, peanut butter, or any other mix-ins you enjoy with pumpkin

Pumpkin Chia Pudding

  • 1.5 cups almond milk
  • ½ cup pumpkin puree
  • 1 scoop UMP Vanilla protein powder
  • 2 TB almond butter
  • 1 TB raw honey
  • 1 tsp. vanilla extract
  • 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 (or 2 smaller jars) then add chia seeds. Seal jar and shake.

Place in refrigerator overnight or for at least 3+ hours. Feel free to shake jars once or twice in between to make sure they didn’t become too gelatinous. Breakfast, snack or post workout recovery is served!

Are you in? Do you have any favorite pumpkin recipes? Please share them!

Enjoy Good Food,

Coach Nancy

Get Your Gym Bag Ready

Packing your gym bag so you can hop into your car for a drive to the gym requires you get a few things ready before you go. For most of us going into Cr8 Fitness thats a water bottle and a pair of sneakers. Your coach has all your equipment ready for your training once you arrive. 

What if you are training at home using Zoom or doing the daily recorded training session? There are a few things to get ready so your training runs smoother and you don't miss a second of time with your coach. 🙂 Here's are a few things you'll need to have handy.

  • Water bottle 
  • sneakers

 (The first two items were a gimme, I knew you already had those things ready. Here's what you might not have thought of)

  • Foam roller
  • red band 
  • throw pillow- literally to throw
  • towel - they are not just for the beach anymore
  • dowel rod or broom stick, an 18 inch piece of PVC pipe works great too.
  • 2x4 about 2 feet long
  • 2 paper plates 
  • dice 
  • deck of cards
  • scrap paper and pencil just in case the coach wants you to write something important down

Not everything in your home gym bag is just like what we use in at Cr8 Fitness. That's kind of cool. Thinking outside the box is a good thing. If you have other suggestion, let me know. My goal is to make your experience a whole lot of fun while doing a whole lot of hard work. 

See you in the gym,

Coach Nancy

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