The Brady Bunch, Hollywood Squares, and the Waltons all in one place

For the last month or so we've all been "Staying at Home". And yet meeting together on Zoom is working for our training but also for us. Everytime I start a training time, I have all these happy faces looking at me and the show 'The Brady Bunch' comes quickly to mind. Usually somewhere in the conversation with all the laughter and back and forth chatter I am reminded of the silly game show 'Hollywood Squares'. The sweetest time of all is after training when we bring it back into the Middle. (middle being what we called it as we gathered together in the middle of the training gym) The 'Waltons' were a family that as they ended their day they would individually shout out goodnights to each one. As we end our time as a family each training hour, we shout out goodbyes. Thank you for bringing good memories back to my mind. Thank you even more for making great memories as a family.

Enjoy your day today and each day with family and friends. As soon as we can I'd like to get together. We're preparing for that already.​

Until then, lets make the most of each day and Make It Happen!

Coach Nancy



Celebrating 12 Years of Birthday Burpees

We've always celebrated birthdays together. We sometimes celebrate them twice because you are just that special. Alone? I would never have guessed that I would be alone in the gym doing Birthday Burpees. Yet I am not really alone. I've got my peeps. 

In the last 12 years I've done many burpees and yet this year they were even better. You are always behind me. You've got my back. This virus craziness hasn't stopped you. I'm so proud of my Cr8 Family. 

Having a party called FUN Friday is a tradition we keep going all year round. 

There will be more parties and more celebrations. Happy Birthday Cr8 Fitness Family.

Coach Nancy

I have more birthday wishes and shout outs coming your way. Be on the look out for them

I Actually Forgot Our Birthday

True Story!

I walked out to talk to Nancy after her 9:00am ladies class and she was working hard (as usual) making some birthday videos to celebrate 12 years of "The Little Gym in the Woods" being in existence.

I have to admit - it's been a challenging last few weeks. I am grateful to all of our clients who have stuck with us during the Covid-19 pandemic. Some days I honestly feel like the government is actually doing their dead-level best to put certain industries out of business for good, and it's not just gyms. It's a scary time for small businesses like ours. The normal flow of business has totally been turned on its head. It's very difficult to replace the clients we have lost. Revenues have taken a hit. We can't serve our clients in the way we are used to or want to.

And yet here we are. 12 years. On May 8, 2008, in the middle of another really bad economic downturn, we ran our first training. 5:00am, under lights we rigged up on a basketball hoop in our yard. 1 paying client and 9 crazy friends turned into 2 locations, one of which we sold on 2018 and is now under the stewardship of the amazing Meagan Sbat. You might know that gym as it exists under our original name - Get Fit NH. I am so grateful for all the wonderful people and amazing relationships built while that gym was under our care. 

I don't know what tomorrow brings. I don't know how many more years Cr8 Fitness will be around; we are probably going to retire sometime in the next 15 or 20 years, right? 🙂 But however long we are here we will continue to serve you in the best way we know how. To get better, like you are getting better. To coach you to eat well and exercise smart, to have fun, and to enjoy life.

We couldn't, and can't, do it without you.

Thank-you for choosing to train with us.

Happy Birthday, and here's to many more.

Coach Dean

What’s the Scoop with Protein Shakes?

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.

Our bodies use proteins to produce enzymes, hormones and antibodies. Protein is the "building blocks" of our cells and without it we can not replace worn out cells or repair muscle tissue from 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 shakes. It can help fill in a serving of protein with each scoop (20-24 grams) when our eating habits of 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.

Now getting back to shakes. 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 it over and over.

Not sure you're the creative type when it comes to food? I'll start you off and then you can take it from there.

Cherry Vanilla Smoothie

  • 3/4 cup Frozen Cherries,
  • 1 serving Vanilla Protein Powder,
  • 1 cup spinach
  • 1 cup Water,
  • 1 Tbsp. Chia Seeds

Blend the water and spinach FIRST, then add the rest of the ingredients

Chocolate Covered Blueberry Smoothie

  • ½ cup unsweetened almond milk,
  • 2 cups spinach,
  • ½ cup frozen blueberries,
  • 1 scoop chocolate protein powder

Blend and Enjoy!

Protein shakes come in seasonal flavors as well with Pumpkin Pie and Apple Cinnamon for the Fall. Chocolate mint and Green Pistachio for the Winter, and then a cool Strawberry Cream and Tropical Nirvana 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


Cr8 Take Out Menu

Did you know Cr8 Fitness has take out? Phone calls, emails, texts, and even Facebook post orders are some of the ways you can reach me. I'll have it ready for you to pick up. 

Here is  the Cr8 Take Out Menu. 

Protein Powders

Beverly International’s UMP $38

Vanilla

Chocolate

Angel Food Cake

Graham Cracker

Rocky Road

Cookies and Cream

Stronger Faster Healthier aka SFH  $38

Vanilla

Chocolate

Coconut

Muscle Egg Protein   $30

Vanilla

Chocolate

Mocha

Birthday Cake

Supplements

SFH Fish Oil $35

Beverly International  ZMA $17

Life Balance Probiotics $22

Beverly International Fit Tabs $20

(I take these daily, if I didn't I wouldn't sell them)

Training and Mobility Tools

Bands

Orange, red, black, purple, green ($10-$26)

Foam Rollers $12

Sweatshirts

These are limited to the first come first serve as I have just 5 on hand. If I can match you up with your favorite color, style, and size you’ll be good to go.

While I know many of you have taken advantage of Cr8 Take Out, Please continue to do so. It is helping Dean and I out during this time of Staying At Home. My goal is to let you know if you are already using these items in your home, to keep doing so. If you didn't even know they were available, now you do. If you already have your favorite multi vitamin and fish oil, that is wonderful. Keep doing all the healthy things you were doing two months ago now. 

I'm here to help you,

Coach Nancy


Here's how you can reach me if I'm not already in your contact list. My phone number is 340-7852, you can text me there too. You can also email me at nancy@cr8fitness.com   I'd love to hear from you with or without a Take Out Order. 🙂

The Mission (Not) Impossible Challenge Is Here!

I don't know about you, but this whole "stay-at-home" thing has got me itching for a challenge I can actually DO something about!

That's why Nancy and I came up with the "Mission (Not) Impossible" Challenge.

For the month of May we are going to get our keisters out of chair, turn off the PC for a few minutes, and do some sweating - preferably for a few minutes every day.

It's a super simple challenge. When you sign up you'll be sent a scoresheet with some super secret exercises (at least until you sign up). The scoresheet will have 4 columns with a boatload of exercises (I seriously can't remember how many and I don't feel like looking) 🙂

Every time you complete an exercise for the prescribed amount of reps, you cross it off the sheet. Every time you complete all the exercises in a column, your earn a ticket for one of 3 fabulous prizes. The more columns you complete the more tickets you earn the more chances you have to win some swag. If you finish all 4 columns on one sheet, you can print another one and keep going if you want - booyah!

That IS Simple!

Here's some tips:

  1. If you stay consistent, you’ll likely win. 
  2. If you don’t you’ll likely lose
  3. Cool prizes up for grabs. Like your favorite tub of protein with some brussels sprouts (just seeing if you are paying attention)

The challenge is aimed at...

Accelerating your overall results & getting you ​burning some extra calories

  • Keeping you focused and super fit away from the sessions
  • Accelerating your overall results & getting you burning some extra calories

We'll even set you up with daily reminders on MyCoach so you don't forget!

And there are just a few simple rules:

1. Don't start before May 4th you cheater

2. Last day to complete your columns is Sunday May 31st

3. Scorecards have to be turned in by Friday June 5th

How much for all this amazing wonderfulness you ask?

$5?

$50?

One MILLION Dollars?

No. It's Just Free.

Except the sweating and getting your butt kicked part.

Invite your friends and enemies, it's gonna be a party!

Sign Up Below. 

- DC

Enter your name and email here and you are good to go!

Spicy Almonds – Careful You Don’t Eat Them All At Once

Careful you don't eat these delightfully "Spicy Hot" Almonds all at once! These will tempt your mental toughness. 

Spicy Almonds

  • 3 cups almonds
  • 4 ½ teaspoon extra light olive oil
  • 1 Tablespoon paprika
  • 2 teaspoons chili powder
  • 1 teaspoon Ancho chili pepper
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 1 teaspoon garlic

Spread the almonds on a baking sheet in a thin layer. Bake at 350 degrees for 15 minutes. While they are baking mix the spices together in a bowl. When the almonds are done drizzle the oil over and mix to coat. Sprinkle the spices on top and mix well. Cool. Store in an airtight container.

Enjoy (but eat responsibly).

To your best health,

Coach Nancy


How Does Your Garden Grow?

We are upping our "garden game" this year!

Seems like a good idea for a number of reasons, not the least of which is the ultimate "eat local"! 🙂

Below are a few pics of what Nancy and I have been working on while we have been spending so much more time at home, ahem. 

We have built 4 - 16' raised beds and 2 - 3'x'6' cold frames, using some sliding doors from the old house that were headed to the dumpster. We have also started a bunch of seedlings and are playing around with a hydroponic grow tower from LettuceGrow.

On Wednesday we planted some more fruit and nut trees (somehow appropriate, huh?) as well as more blueberry bushes, and Nancy transplanted 18 raspberry bushes.

We are also mulling using part of the foundation of the old house and building a greenhouse on top of it, building in an earth battery and perhaps carving out some space for a root cellar.

Do you garden? Please share what you are doing!

Just Tell Me What To Do

If you just want to be told what to do here is your 4 Steps to Menu Planning:

1) Plan the entire week's meals taking into account obligations you may have. If you know you are going to be busy three evenings in the week, you better bulk cook a soup, chili, or roast so you don’t have to cook on those nights. Bulk cook & you still have good food available when you get home.


2) Check your refrigerator, pantry and cupboards for essential goods, then go grocery shopping to fulfill remaining items on your ingredient list.

3) Bulk cook proteins and starchy carbs to pair together. Also prepare any complete meals for the week.

4) Put everything in containers and store in the refrigerator.

5) Sit back, put your feet up, and take a moment to bask in your awesomeness.

To Your Best Health,

Coach Nancy

Check out the links in this article for recipes like: Taco Stuffed Summer Squash Boats, Kitchen Sink Soup, and three different roast recipes.

I’m Curious

Where is your mind at right now in the midst of the COVID-19 pandemic? Have you given up? Has your nutrition and exercise gone to the dogs?

There's a buzz in fitness circles that while all this is going on it's actually a good thing to turn to comfort food, eat more than you should, and relax on the exercising. After all, it's a stressful time and you don't need to stress out over those things.

NO, NO, NO. And Yes.

It's true that you don't need more stress (when do you ever?) and you don't need to stress out over what you eat and your exercise program.

But you know what? You should never be stressing out about those things. What good does that do?

And NO. You shouldn't just let everything you know to be true go to the wayside during these unusual and unsettled times.

Because no matter what happens, what the new normal is, you still need to be practicing the habits that build a healthy immune system, a strong body, and a resilient mindset. 

Or maybe that's the issue. The habit part I mean. 

You see during times of stress we fall back to what is easy for us to do. If it's easier to eat crap food we are going to do it. If it's easier to binge watch TV, we are going to do it.

You may not believe this, but you really can build habits that are supportive and healthy, even in stressful times.

When you are in the habit of putting veggies on your plate ALL the time, why would you stop now? When you are in the habit of reading, studying, meditating or praying, why would you stop now? When you are in the habit of getting daily vigorous activity in, why would you stop now?

Lean In to those things, don't run away from them.

You may not be able to change all your circumstances right now, but in reality, that is almost always the case. If those things didn't stop you before, why are they stopping you now?

And if those circumstances did stop you before, is this the wake up call you need to get off your butt and get working on them? YOU are in control of that. Not a virus. Not the government. 

YOU!

Here's what you need to do next:

  1. If you are a member of the little training gym in the woods, Cr8 Fitness, then take advantage of the training and camaraderie that is still going on here, every training day. Get on our live ZOOM trainings, or the Facebook Live trainings, which are recorded so you can do them anytime.
  2. If you don't train with us yet, get started today. Here's How.
  3. To work on those healthy nutrition habits and build the "stress busting skills" you need to thrive all the time, you have got to get on board with world-class nutrition coaching with ProCoach Here Now

I really don't get this "time to slack off" thing, and I don't want to. I have been unhealthy, sick all the time, and 100 pounds overweight.

It really sucks! Why do the things that drag me back that way?

Remember Moses from the Bible? You know Egypt, plagues, the Red Sea? Wandering in the desert for 40 years with a bunch of ingrates? That dude put up with some serious stuff in his life! He is an inspiring character in many ways, and I have always been motivated by what is written about his death.

"Moses was a hundred and twenty years old when he died, yet his eyes were not weak nor his strength gone."

You and I are probably not going to live to 120, but what about the second part? We may not be able to control that outcome, but you can bet your bottom dollar you can do something about the behaviors, habits, and skills that will make it more likely.

Make It Happen.

- DC

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