I see the world today.

My first set of glasses allows me to see the trees swaying in the breeze. The birds flying. The squirrels running here and there. The sun shining with a few clouds in the sky. All is peaceful and calm and just how it should be.

With my second pair of glasses I see masked people standing far apart waving a half -hearted HI. Hand sanitizer and Clorox wipes are stored in our car and purses for immediate use at gas stations and stores. It’s a different scene and it leaves me feeling uneasy, a bit uncomfortable, and a tiny bit scared.

I applaud you for taking charge and combining these two pair of glasses. For the moment hand sanitizer and working from home is our new normal. Yet many of  you have proclaimed your health and your community are important. You took a stand when you joined Cr8 Fitness that you wanted both to be strong and even stronger when this is all done. Well done.

Starting Monday, April 6th, we will all be training using Zoom. The Zoom link we are using for all training is here (bookmark it!): https://zoom.us/j/8018978658  All of our training times will be the kept just like we have for the last 11 years. 5am, 6:15am, 9am (ladies only), 4pm, and 6pm. We’ll train all four days Monday, Tuesday, Thursday and Fun Fridays.

Here is some helpful tips while using Zoom. You’ll need a space a bit larger than a yoga mat. Having a chair, couch, bench or some other solid object nearby to use like you would use the bench for exercises like squat thrust or pushups is helpful. Of course you’ll still want your water bottle nearby as well.

We’ll be adding bands to the training at home. Dean and I have prepared for this and have a large quantity of bands ready for you. A red band is the most versatile and would be my first choice. We have them for $12. That is the same price they have always been. You don’t need to buy a band. Bands make it the easiest to add resistance into your training program. If you don’t want to buy one, I will lend you one. I just want to get this tool into your hands this week. Write me a text or send me an email to let me know what you would like and when you are coming to pick it up.  340-7852 or nancy@cr8fitness.com. My phone and email are not something I want to keep secret. I’d be honored if you put me in your contact list.

Keep seeing through both sets of glasses.

Nancy

If you know of others who see through both sets of glasses like you do, pass along this link. https://cr8fitness.com/cr8-stronger-community/

A fairly well kept secret around Cr8 Fitness is that we have been doing distance-based training for over two years with a select group of clients. To this point they have all been clients we have previously trained in our gyms, moved away, and wanted to continue with us. We only offered to that clientele because they had been through our movement screening and assessment and were familiar with our coaching standards, which we are pretty particular about. 

These past couple years have taught us a lot about how to coach clients remotely, allowing us to go so far as being part of the rehab team post-surgery for both shoulders and knees, from nearly 2000 miles away. Home or away, we are pretty good at what we do. 🙂 The rapid advances in technology over the last few years now allows us to assess remotely, provide and monitor custom programming, and coach proper technique through video or live. Quality coaching online is a reality and happening every day, so even though gyms are closed, you can keep (or even start) a comprehensive training program.

There are a couple different ways to directly work with the Cr8 Fitness coaches online. To learn more and see which is the right fit for you, please contact us here and tell us a little about yourself. I am confident we can serve you well during this time and into the future. 

Here's to Making It Happen!

Coach Dean

As you may know by now, Gov Sununu has issued a Stay-At-Home order from Midnight Friday March 27, 2020 to Monday May 4, 2020. As a "non-essential" business (who makes THOSE rules?) we will be doing what we HAVE been doing, just expanding it to its fullest potential by going all in on virtual training until we are allowed to open back up the gym doors.

Actually let me rephrase that - WE already have been all in on it, as those of you who are joining us that way know and love. Now YOU are going to be going all in too! 🙂

In anticipation that this might happen we order 70 spankin' new bands to use in our training. We will be getting those in over Recovery Week and making them available. We will also be keeping up on our stock of essential supplements (see what I did there?) so you won't run out. 

Look we all know this isn't ideal. But the fact of the matter is we had a recovery week scheduled for next week, which is going to give us some time to help you work through any technological kinks, get you the equipment you need, and get back up and training you the Cr8 Fitness way.

Here's the thing. Cr8 Fitness HAS a physical location, but Cr8 Fitness is NOT the little gray building on New Orchard Rd. in Epsom. 

YOU are Cr8 Fitness. You are the spirit and soul of what makes this place tick. We knew that from the very day we opened in our back yard - there was no gym then either. Any yet here we are. 

I am counting my blessings. 10 years ago the technology to do what we are doing wasn't even available to small guys like us, if at all. Now we can continue to interact and enjoy each other, even if we are miles away. Don't look at as anything more than amazing! it has been a lot of fun as we have invited each other into our "spaces" - Basements, home offices, living rooms -you name it.

So don't fret and don't even THINK about giving up. I am blessed with a techy mind, and I'll be available to help you get what you need up and running - one on one if that's what's necessary.

We SHALL overcome. By sticking together, loving on one another, and training like our lives depend on it. 

Because they do.

Make It Happen

Coach Dean

There have been some questions regarding if we are still taking our scheduled recovery week next week, March 30 - April 4.

The answer is YES, for 2 reasons.

1) First and foremost, because it is a scheduled recovery week. Duh! 🙂 Seriously though this is part of your training plan; work hard for your training phase, and then Rest, Recover and Regenerate. You can read more about that from a previous article here: You Are Not A Unicorn

2) Second, and I feel kinda weird saying this, but recovery weeks are not, "Nancy and Dean Vacation Weeks". Yes, once a year we plan a trip during a recovery week, which is in truth the ONLY time we can go anywhere. Usually they are a focused work time prepping for the next training phase. Many of you know we had planned next week to be a family trip, which was cancelled because of the Coronavirus Pandemic, and since we are not going wondered if we would stay open. First read #1 again. 🙂 Recovery weeks are one of our core training principles. And secondly Nancy will be making a previously unplanned trip to visit and care for her father, who was put in home hospice this week and does not have much time left. She needs to be there, I know you understand.

I would be remiss if I did not express my gratitude at how y'all are supporting us during this time. You have smoothly pivoted to our hybrid training model of live and Zoom training sessions, you have kept the energy high and the spirit fun, even in very trying times. My encouragement to you is this...

Stay The Course. 

Although we still hope it doesn't happen, we are planning as if NH will direct a "shelter-in-place" at some point. We are prepared to serve you through it, if it should happen. I am direct person, so I will be direct here - we need you to stay with us if we are to survive. The reasons you choose to train here have not changed, the need to exercise regularly and eat well have not changed, and if anything, being part of a supportive family is even MORE important during times when we are more isolated physically.

So relax and take a break from hard training next week. Get out and take a walk. Visit our Vimeo Page and folllow along with our 30 Minute Relaxation Flow or Livin' La Vida Lacrosse Ball mobility sessions. 

And who know, Coach Dean might even do a popup Facebook Live session with y'all next week!

So keep at it. Work on your Coach Catalyst habits. Get to training how you can today and tomorrow.

And keep smiling, We love you all.

Dean and Nancy

None of us likes the experience of feeling "negative" emotions.

Stress, uneasiness, unhappiness, disappointment, or downright fear - they all feel, well, BAD.

And honestly they are supposed to. In fact it might have been one of those emotions that drove you to start training with us here at Cr8 Fitness, eating better, and working on building good health habits. I know the driver when I started my own 100 pound weight loss journey was fear; that I wouldn't have the energy to play with my kids, that I was doomed to have high blood pressure and diabetes, that I was digging myself and early grave. Those feelings drove me to take action and do something about it.

And I see you doing the same thing -  turning negative emotions into positive actions. 

Many of us are going through a lot of negative emotions right now. The Coranavirus is causing many people anxiety, fear, depression and anger. 

Can I encourage you not to play that game?

I am not being a Polyanna here. There are some real challenges we are facing, I am not blind to that. But don't let negative emotions linger. No good comes out of that. Respond, don't react. 

I am self-aware enough to know this. If I am not careful, when I am stressed I can say unkind things to the people I love the most. And that's where that quote comes in. Harsh words don't have an "undo" button. There are going to be some irritating people doing some irritating things through all this. But that's no different than any other time, right?

Now is the time to practice an extra level of kindness. We need each other. I realize that now more than ever. 

And I also know this - that Nancy and I are proud of you all, the amazing Cr8 Fitness family. The last couple weeks we have had to adjust and adapt the way we deliver our services. And you have adjusted and adapted with us. In fact you've done more than that - you have been an incredible encouragement along the way. It was a tiring week last week, I am not going to lie. But your support and pledge to continue to allow us to serve you in new and different ways is energizing. It makes us want to work even harder for you, so thank-you.

And Remember This: The reasons to commit to your healthy and fitness have come into even SHARPER focus over the last couple weeks. 

The reason older adults are more at risk for COVID-19 has less to do with the number of years they have been on earth, and more to do with the fact they have not been fighting the good fight to stay active and healthy. Those who have sought to preserve and build muscle, eat nutritious foods, and maintain healthy immune systems are way ahead of the game. Now is not the time for any of us to stop fighting that good fight. 

If there is good to come out of this, and there will be, I hope one of the "good" is that more people will purpose to take care of themselves better.

And practice more kindness.

Yes Dean Carlson, I am talking to you.

Make It Happen!

- DC

P.S. If you want to practice a little kindness AND help our local small business community, click here

Here is what you'll need to do. By 6:15am on March 20th you will want to be on Cr8 Fitness, Health and Happy's Facebook group. Don't wait until 6:15am Friday morning to ask for access, do that right now, right here. Coach Nancy will warm you up, explain our training and give you some options, then we'll get to the FUN part. It's your opportunity to train with the team whether you're physically at Cr8 or you're in your home. Remember to wear RED. It'll earn you bonus points for your team. 

Join us in the gym if you're a regular at 6:15am or join us virtually on Facebook Live at 6:15am on Cr8 Fitness, Health and Happy.  Trainings at 5am, 6:15, 9am, 4pm, and 6pm will still be going on as well. We want those that need to stay home to connect with the Family.

I can't wait, this is going to be good.

Coach Nancy

P.S. If you are not a Facebook user, find a peep that is and join them in their living room. Right now Facebook is the best way to deliver the FUN. 

Dean and I want you to have the care your are used to whether you are able to come into training or choose to stay home. Everyone in the Cr8 Fitness family has already had a nutrition coaching program delivered to their email inbox. I will send it to your friends and family just let me know. (The invitation came from 'The Grateful Plate" so check your spam if you don't see it.) 

Please be in contact with us daily. I am expecting to see you in person, or have a text, email, response on Facebook, a note in Coach Catalyst or a phone call every day. Let us know if we can do anything for you.

We have created this program to help you practice self-care and stay active over the next few weeks. If you are feeling well, self-care includes:

•  Drinking plenty of fluids
•  Getting adequate sleep
• Staying active and exercising regularly
• Eating plenty of colorful vegetables and fruits
• Minimizing stress
• Limiting alcohol
• Not smoking or vaping
• Washing your hands frequently

If you feel unwell, you need to follow the advice of your health care provider.

CORONAVIRUS

COVID-19 is a new illness that can affect your lungs and airways. It's caused by a virus called coronavirus. For more advice on how to protect yourself, visit the WHO website.

PROTECT YOURSELF

How to avoid catching or spreading coronavirus:

• Regularly wash your hands with soap and warm water for at least 20 seconds. I have it on good authority that if you sing 'Happy Birthday' to yourself twice while washing you'll have washed for 20 seconds. 
• Always wash your hands when you get home or into work
• Use hand sanitizer gel if soap and water are not available
• Cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze
• Put used tissues in the bin immediately and wash your hands afterward
• Try to avoid close contact with people who are unwell
• Do not touch your eyes, nose or mouth if your hands are not clean
• IF YOU HAVE SYMPTOMS...

  Stay at home if you begin to feel unwell, even with mild symptoms such as headache and slight runny nose, until you recover. This will help you to avoid contact with others and allow medical facilities to operate more effectively.

  If you develop fever, cough and difficulty breathing, seek medical advice promptly as this may be due to a respiratory infection or other serious condition. Do not go to a medical facility but, instead, call in advance. This will allow your health care provider to quickly direct you to the correct health facility and help to prevent possible spread of COVID-19 and other viruses.

  If you do need to stay home, do not leave the house or visit public places. Ask friends and family and delivery services to deliver things like food shopping and medicines – but avoid contact with them (ask people to leave deliveries outside). Try to stay away from older people and those with long-term health conditions. Try to keep at least 6 - 7 feet (3 steps) from other people in your home.

​Don't Despair - We Got Options!

1) Get a little extra sleep, and then spend some time on a foam roller, stretching and flexibility training. You have enough knowledge to make this time productive.

2) Do any additional nutrition planning and prep work for the week. Remember you should already be on Coach Catalyst daily with Coach Nancy.

3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.

4) Don't stress out!

Check out the options to get in a little exercise on your own. Use at your own risk, and if you shouldn't be doing something or don't know how - don't!

BE SAFE!

Option 1
Active Warmup #1 (5 minutes)
Basic Training 1 or Basic Training 2 (20 minutes each)
2010 Core Finisher (4m)

Option 2
Active Warmup #1 (5m)
2010 Core Warmup (4m)
4020 Band (10m)
2040 Metcon (10m)

Option 3
Active Warmup #1 (5 minutes)
2010 Core Warmup (4m)
Basic Training 1 or Basic Training 2 (20 minutes each)
2040 Metcon (10m)

Beat The Band Training from Dean Carlson on Vimeo.

We're family so keep in touch,

Coach Nancy and Coach Dean