12 Years and Counting

In May Cr8 Fitness celebrated our 12th anniversary since opening. At that point we were all training on Zoom or doing a recorded version. We celebrated with Burpees and yet there is so much more to celebrate. Its not just about Dean and I owning Cr8 Fitness and having a fitness family to work with. The faces that go with each of our Cr8 Fitness family members have a story to tell too. 


Joined Cr8 Fitness a few weeks after opening. (We were Get Fit NH at that time) He remembers training out in the yard for the summer and seeing the gym building being built. He's made an appearance at just about every hour possible so many of you know Brian. He has left his mark in the gym and we love him for it. 


Brian



An encourager through and through. She is now training at 7:30am outside. "Its like the good ole times minus the chickens." Donna started training with Dean as her coach, and now I have the privilege of that job.


Donna


Has trained with us since day one. He's well known for his persistence. Last year he set a goal for himself to ski a million meters. I'm not sure how but it wasn't long before we were all skiing to reach a million meters. He's famous for making mighty smoked ribs for his peeps. (by the way 6:15 is asking for a breakfast to enjoy them) He gently pushes those around him to train hard and yet I've never seen him without a smile.


Dan

Since we didn't get to celebrate with them in May, I asked each of them to let me know what their favorite training times were or a list of some of their favorite exercises. We're all enjoying the celebration now. I'm sure you remember the recent round of Tabata? That was a favorite of Brians. Donna enjoys games so we've played cards and will soon enjoy Teaming with Toys. Dan....... Well we'll just have to hold you in suspense.

Soon others will join them in reaching a status of training with us for 12 years. Gretchen, Amy, and Mark are right around that corner.

Thank you from the bottom of my heart for being in my fitness family. The Cr8 Family is kind of special don't you think?

Coach Nancy

I Challenge You to Try a New Veggie

As a kid I didn't eat many veggies. I always had a reason, most of them had to do with color. Yes, to my embarrassment, I often turned my nose up at a food because I didn't like the color of it. While I love the color purple and red, I didn't think you should eat a vegetable grown underground that was any color but orange. Which means I didn't try beets, turnip, rutabaga, parsnips, radish until I was an adult. Sadly I didn't even consider where potatoes came from since french fries didn't remind me of a veggie in any way.

Here is what I like to do now, I like to introduce those I know to try a new food. I've tried many new foods, new ways to prepare them, or new recipes to find that I love them. I've tried a few that I didn't. I wouldn't know unless I tried. 

I've heard it often that you should give everything a try once. (at least when it comes to foods). While I was as stubborn kid, I don't want to classify myself as a stubborn adult. 

Delicious Roasted Turnip- Even a Kid will Eat

  • 2-3 turnip, peeled and cut into bite size pieces
  • 2 Tablespoons olive oil
  • salt and pepper

Place the cut turnip on a pan, drizzle with olive oil. Salt and pepper to taste. Bake in a 400 degree oven for 30-45 minutes. (could be longer if you cut your pieces large) Simple but sooooo soooo sooo good. 

Here is my challenge. Send me proof that you tried some new food this week. It could be a food you like but prepared in a new way. I always love new recipes that you've tried for me. Take me up on my challenge. Hit comment below to show me proof. 

To Your Best Health,

Coach Nancy

As a side note. I cut up the turnip and Coach Dean cooked them up for me. He makes dinner each night so every once in a while I help out. 

You’ve Been Challenged

The last few weeks have brought many changes into Cr8 Fitness. You've taken them all in stride. New cleaning regimes, new patterns to walk inside the gym, personalized cells to train in, and new training times to work with. In fact you've excelled at Making It Happen so much so that the crew at 5am thought you could handle a challenge. Wednesday is the day for the challenge so that it doesn't interfere with your training. The length of the challenge is just about  the same as your training so I think many of you can give it a go. 

Who's in for this Challenge?

Coach Nancy

P.S. I believe a challenge by other training times to 'help' the 5am peeps might be in order. 🙂


Chocolate Peanut Butter Breakfast

Woot woot for craziness and fast times. While this pandemic has many of us stressed, not all bad stuff is going on. Since my schedule has changed, I've come up with this recipe. It fits into my new work schedule wonderfully. When I let my daughter have a spoonful, she said, "Wow, that's actually good." Coming from a teenager, I felt that was high praise. Make this recipe, try a spoonful and let me know what you think.

Chocolate Peanut Butter Breakfast

  • 1 Tablespoon chia seeds
  • 2 Tablespoons oatmeal
  • 1 scoop Rocky Road UMP protein from Beverly International. (I bet other flavors would taste good too)
  • 1 Tablespoon PB Fit (Its a powdered peanut butter, you could use the real stuff too) 
  • Enough water to make bring it to pudding consistency once you stir things up

I stir all of these things together and gobble it up. I know it would keep in the fridge overnight if you made it ahead of time. 

I'm going to stay looking on the bright side of life. I've heard all the excuses on why you aren't eating healthy right now. Let's change that. 

To your best health,

Coach Nancy

Are You Antifragile?

Have you ever thought about what the opposite of "fragile" is? Being fragile is defined as:

fragile adjective
(of an object) easily broken or destroyed
(of a person) not strong or sturdy; delicate and vulnerable

So it stands to reason that the opposite of fragile is to not be those things, right? 

Author Nassim Nicholas Talib, in his 2012 book Antifragile: Things That Gain From Disorder takes it one (or more) steps beyond. Here's how he describes Anti-fragilty;

"Some things benefit from shocks; they thrive and grow when exposed to volatility, randomness, disorder, and stressors and love adventure, risk and uncertainty. Yet, in spite of the ubiquity of the phenomenon, there is no word for the exact opposite of fragile. Let us call it anti-fragile. Anti-fragility is beyond resilience or robustness. The resilient resists shocks and stays the same; the anti-fragile gets better."

Now Mr. Talib and I don't agree on everything, who does? For instance he isn't a big fan of training in gyms, not random enough I guess.

I on the other hand look at it this way; consistent resistance training using progressive overload absolutely fits the antifragile paradigm. You are breaking down muscle tissue in the gym, and when you use proper recovery methods - nutrition and proper rest among them - you then create a physiological response that makes your muscles stronger and more resilient to the same stress through supercompensation. 

In many circumstances our immune systems work the same way. Exposure creates resistance. Vaccines work this way. I am convinced that kids need to play in the dirt, run around, and take some bumps and bruises for the same reason. And we can all be big kids, right?

It also goes way beyond training in the gym. Nancy and I are looking at ways to make our business more antifragile. Covid-19 hit our industry hard. Being classified as "non-essential" hit our psyches pretty hard. In response we are creating a new division called Cr8tive Gardens and are building the infrastructure so that if something like this happens again we are able to provide additional essential services.

In my other life as a business coach focusing on finance and profitability, I have seen a very tangible outworking of antifragile in action. Individuals and businesses who have cash management strategies in place and were debt-free before the crises are the ones who are in position to take advantage of the rebound; not just survive but actually thrive and get stronger because they were actively preparing for worst case, even when there was no evidence anything was going to happen. 

Look, you don't become antifragile overnight. Robustness and Resiliency are worthy goals and achievements. I hurt my hand pretty seriously Friday (stupidity, don't ask) and I am amazed by how rapidly it appears to be healing. I try to stay in good shape and keep my immune system healthy for circumstances just like this. I don't quite have the healing powers of Wolverine, but it really does help.

So how can you work on being anti-fragile?

Practice good health habits. A anti-inflammatory diet rich in nourishing foods. Good sleep habits. Recreation that challenges the body and mind. And of course, regular exercise which includes resistance and weight bearing exercise. That's where we come in.

Covid-19 has pulled us into places we never thought we would go. Right now we have training options that are practically "excuse-free". We are back to training in the gym 5 classes a day following the state safety guidelines. We simulcast those via Zoom so you can train at home if you choose. That training is also recorded and posted so our members can do it later if needed. And we have added 2 outdoor classes a day. 

Robustness, Resiliency and Anti-Fragility don't just happen.

You gotta Make It Happen.

Start Here Now

Life – Calamity or Calm?

I'm on my deck soaking in the sounds of a peaceful waterfall while yards from me, my house of over 30 years is being torn down. Calamity or Calm? I'm choosing calm for many reasons. 

I've got encouraging peeps surrounding me. I snapped a picture of the house as it was being demolished and sent it off to a training group in the morning through a texts. Instantly there was music on my phone as replies to my picture poured in. 

Friends, you gotta love them. While I am not sure what the future holds. It could be ice cream, or a pool, or tennis courts, or a greenhouse.  I am sitting outside listening to a relaxing waterfall as the house falls down. 

Thank you for being peeps I can count on in any situation.

Coach Nancy



Kindness, Respect and Love

And while you are at it....

Throw a little patience into that mix as well, please.

As we prepare to open our physical gym next Monday, there are no easy answers how to do it "right". Nancy has done an amazing job reaching out to you, seeing what your thoughts are, and then working to come up with a plan to get things rolling. 

We are doing everything within our power to do a number of things at the same time:

  1. Work within the guidelines the state has issued
  2. Provide a safe, healthy environment
  3. Serve you our amazing clients in the best way we know how

This is going to require some change, and we all know how much we human beings love change. I think most of us would just like to go back to the way things were, like right now. I am with you. That would be the easiest for everyone involved.

That just isn't going to happen. Not yet, and I don't have a timeline for "when".

I want to assure you. We are listening, we hear you, and we are responding. There are some things we are being required to do that we would rather not do - advance scheduling is one of them. It isn't convenient, it's hard to manage, and it can cause conflicts. I get it. 

But each of us as individuals have our own part to play. This is one we need you to get on board with.

Here's another.

When it comes right down to it, we all have our thoughts and opinions on the crisis and how it was handled. Yours and mine may be different. 

Can that be OK?

No doubt as we first start gathering together some of those thoughts will be shared. Here's my ask.

Do it kindly, with respect.

Your value as a human being is not altered because you don't agree on issues. There is a lot of very unnecessary nastiness "out there". Can we really preach love and tolerance for all and then publically blast certain individuals we don't like and wish harm on them? Can I have a different opinion than you without you thinking I am a moron? If not. I would suggest that says more about you than me.

And I am not talking about anybody in particular. There is plenty of embarrassing rhetoric going around no matter where you stand on issues.

Cr8 Fitness has always been a safe space to come and be who you are. Training here comes with rights AND responsibilities.

Kindness. Respect. Patience. And yes, showing a little bit of love wouldn't hurt either.

Can't wait to see you all soon!

- DC

P.S. Please be kind to Nancy too. She has done an amazing job serving you in very difficult circumstances over the last 10 weeks. You have an extraordinary coach. Don't take it for granted. Or else. Just kidding. Maybe. 

Don’t Quit on Fitness

It has become very clear to me, especially over the past 8 weeks, that the traditional fitness model is not what we think it is. If it was so good, why are so many people struggling to figure out how to exercise.

Here is what I have seen from talking to other gym owners over the past few weeks...

  • Walking is the only cardio most are doing
  • Coaches struggle to strength train without weights
  • There is zero thought towards flexibility and mobility
  • People are feeling alone in their pursuit of health
  • Minimal talk about recovery
  • Some have opted to put all their training on hold until life returns to normal

That fitness model is not working.

If it was, people would not be struggling trying to figure out how to exercise.

What is apparent these days is that people, need people. The family at Cr8 Fitness is valuable to each part of our being: mind, body and soul.

NO SURPRISE with Me.

Here is an example of the types of things the Cr8 Family peeps tell me. I hear this expressed a lot which makes me believe the traditional model is losing a lot of people. People are losing out on overall health when it should be top on our list during this time.

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“I feel so much better after doing it. Even on a Friday after working all week, I know I will feel better after training plus I like seeing all of you. I like it when its live.” (as in training on Zoom live) – Lindsey

“I keep coming because I need to release all my frustration and the laughter I have is the best thing for me. I love my gym buddies” – Jeannie

“No matter what group I train with the people are always great. It’s great to be in this gym, even this gym (the Zoom training gym). Its great for stress. I am always happy to get it done and I always feel better at the end day getting the exercise in.” - Lucille

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If traditional fitness is not working for you, I would enjoy helping you. Here are 2 ways we can get teamed up to get started.

1. Join the Cr8 Fitness Family < == Don’t wait for things to get back to normal.

2. Email me (nancy@cr8fitness.com) < == And let’s see what's working and what's not.

I am proud of the Cr8 Fitness Family. I’ll take you guys anywhere. Thank you. Thank you for being different. You are special. You are the kind of people who understand how important it is to keep showing up, training and taking care of yourself. In doing that you’ve helped others to do the same. Let’s keep on spreading the love.  

Whatever You do.... Don't Quit on Fitness. It's YOUR BEST MEDICAL INSURANCE.

Look forward to hearing from you

Have a great weekend,

Coach Nancy

I am confident that we will be opening soon. Our Cr8 Family has been wonderful and you are so amazing. You've supported us beyond what this pandemic has brought. Keep Making It Happen.

Caribbean Mango Smoothie

Staying At Home doesn't mean we have to keep our mind at home. The other day on Zoom training, Karen from the 6pm, used a back drop of a beautiful waterfall. It made me think of a Hawaiian vacation that someday I am going to take. And then I thought of this smoothie, yum. I can bring the tropics to me inside in May in New Hampshire. Give it a try, let me know where this smoothie brings you to mentally. If you have a favorite recipe whether it is a smoothie recipe or for a dinner or snack that brings you to another location through flavor, send it to me.

Caribbean Mango Smoothie

  • 1 cup mango
  • ½ banana
  • 8-10 ounces of water
  • 1 Tablespoon lime juice
  • Dash of cayenne
  • 1 scoop Vanilla UMP or SFH

Blend all ingredients and enjoy. I use frozen fruit so that it chills the shake too. You can add ice cubes too. Add a small tropical umbrella and voila you're transported to a whole new world.

Enjoy good food,

Coach Nancy

Remember if you are running low on protein powder or you've never tried UMP or SFH, I can help through Cr8 Take Out. 🙂

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