Get Your Zen On and Track Your Training

In December 2018 we moved switched our client software to ZenPlanner from MindBody online. Now before you give me a "So What?", hang with me as I share what that means for you!

Besides being a lot easier for us to use and manage, ZenPlanner has some really cool features for you, specifically the ability to track benchmark workouts and things like personal best on your lifts. 

The first thing you need to do is head on over to the Apple app store or Google Play and download the Member App. The links are included below.

Apple iOS: https://itunes.apple.com/us/app/zen-planner-member-app/id1065000091?mt=8

Android: https://play.google.com/store/apps/details?id=com.zenplanner.memberapp&hl=en_US

After you have the app all loaded up on your device, login with your email address (the one provided us when you signed up as a training client) and your password. Those passwords were sent to you either in December when we did the transition, or when you become a client. If you need to reset your password, click this link and then the "forget your password" link on that page.

Once you are logged into your app, you are good to go! Below are a couple videos I shot showing how easy it is to use the app. 

Note: We will not be programming all our workouts into the app. We will from time to time have specific metrics that we will want you to track, and we'll let you know on those days. But as you can see below, you can record a ton of different lifts and personal best on any day you want. Give it a try, you might just find out how motivating tracking your progress really is!

Make It Happen!

Coach Dean




Shepard’s Pie with a Twist

The recipe is sent in by rock star Sara. Sara plans each week's meals. When I saw this recipe on her plan, I just needed to know the recipe. 

Here’s what Sara said: “The pumpkin shepherd's pie is yummy--it’s adapted from The Fresh 20 cookbook. Jason and I (and the kids) get a good dinner plus a good sized lunch out of it.”

Pumpkin Shepherd’s Pie

Filling:

1 tablespoon coconut oil

½ medium onion, rough chopped

3 garlic cloves, minced

1 inch piece of ginger, grated

2 medium carrots, peeled and chopped

½ teaspoon cumin

½ teaspoon salt

¼ teaspoon black pepper

¼ teaspoon paprika

1 lb ground turkey or ground beef

2 cups baby spinach

Topping:

3 large egg whites

2 cups roasted pumpkin

¼ teaspoon cayenne pepper

¼ teaspoon salt

Directions for the Filling:

Preheat oven to 350. Heat oil in medium skillet over medium-high heat. Add onion, garlic, ginger, and carrots, and sauté until slightly browned, about 5 minutes. Season with cumin, salt, pepper, and paprika. Add meat and brown. Toss in baby spinach to wilt, and transfer to a greased 8x8 inch baking dish.

Directions for the Topping:

Using a handheld mixer, whisk egg whites in a large bowl until stiff. In a medium bowl, combine the pumpkin with the cayenne and salt. Fold in the egg whites. Spread the topping over the filling. Bake for 20 minutes until golden on top.

*Chef Sara’s notes: I made the topping with the eggs the first time, but haven't since. They make it nice and light and fluffy on top, but even without them it still tastes good. Also, I use various types of winter squash in place of the pumpkin all the time, and I probably use closer to 3 cups.

*Coach Nancy's notes: I made a sweet potato topping. I substituted 2-3 baked sweet potatoes that I pealed for the pumpkin. Everything else I kept the same. Isn't it great to have already tasted alternatives?

To your best health,

Coach Nancy


Purpose Unlocks Potential

What is your purpose in physically training at Cr8 Fitness?

Now what is the question that pops into your head right after you say your purpose?

Hold onto these questions and their answers. They are going to help you unlock your potential and give you success in 2019. 

You are always backing me up and I need that! 

For example: My purpose in physically training and eating to support my lifestyle is so that I do not visit my doctor as often as I did in 2018. While I know there will be some visits; a regular check up, skin cancer and breast cancer were a concern in 2018 so I know I have follow up visits to those. Yet I spent many other visits to doctors and chiropractors to help my ribs, my back, headaches, and my hip. My training suffered and my healthy numbers are spiraling downward. Yet when I first say my purpose out loud a voice in my head says; "Where are you going to start?"
It is then that I bring out my keys to Success. Focus, Commitment, Preparation, and Accountability.

  • Focus- I need to keep my purpose in the front of my daily activity. It is all too often that I left my daily activities dictate my life, instead of having a clear direction. I skip all over the place just to do this and do that. With some clarity I will achieve my daily activities in the priority that my purpose dictates.
  • Commitment- I've already put in place several actions because I am committed. I am not going to wait for the perfect time, or the first day of the week, or for some magical, mystical, spiritual event to hit me. I'll adjust my plan as I need to, for now I need to just get going.
  • Preparation- Some of you might view me as if I have preparation down solid, this is my weakest area. Since as far as I can remember I have crammed for texts, procrastinated until the last minute, and held off on things that are hard until I HAD to do them. That is why I didn't wait for the perfect timing or the perfect plan or to have all the stars line up before beginning. My preparation is tied into my next key heavily. Need some help to get you started? Take a look into some of our Cr8-Tive articles
  • Accountability- I've already asked for help. I have a partner, actually two people, to hold me to my first and most important task. From there I have different peeps who will nudge me when I falter. I'm using an app on my phone to give me feedback. It took courage to ask for help. I have all of you to back me up- I need that and you do too. I wanted to do this alone. And yet that has not worked out very well in the past. Using my key of Accountability will spur me onto action when my focus or commitment or preparation isn't all in.

How does this lead back to those two questions? Your purpose will give you clarity. It will drive you, and keep you from chasing squirrels and going down rabbit trails. The second question is designed to show which key is most important. I didn't know where to start. It seemed like a huge task. My accountability partner helped me line up my focus, I know they will help me when my focus, commitment and preparation are waining.

I have to use all the keys to succeed. Focus, Commitment, Preparation, and Accountability.

This exercise will take a few minutes to complete. Lets find our Purpose and use our Keys to Success so that 2019 will be our best year ever!

To your Best Health,

Coach Nancy


Hanging Out with Friends Makes Kim Happy

Since the dawn of time, people were meant to hang out with other people. One of the highlights at Cr8 Fitness is the people you meet. Kim keeps her health going by enjoying what she is doing and being with those that make her smile. She does a much better job of telling us what brought her to Cr8 Fitness, what keeps her here, and what she enjoys most. 

Meeting new people, hanging out with friends, and creating a whole world of health in the mean time. Kim has been named the Welcome Committee for the 9am ladies. She has a fifth sense that creates a bond with those new to our crew as if they've been with us for years. 

Keep Making It Happen, Kim.

Coach Nancy


Merry Christmas

Gifts come in all shapes and sizes. They can be store bought or hand made. They can be given between people with a common bond and given between strangers. Some gifts are wrapped up in fancy paper and bows and some just wrapped up in a hug or smile.

This Christmas I will enjoy many gifts. I am truly blessed. 

And yet the best gift of all I often don't share or talk about. God has given me the gift of eternal life because of what Christ did on the cross as he died for my sins. It is this gift that encourages me deep down to love all, give all I can, and share joy everywhere I go. 

This Christmas I want to thank you, my friends for a gift that is rare. You and I care about each other. We each want what is best for the other. Friendship is a gift. I thank you for sharing your life with me and my family. 

I will treasure this Christmas as no other, I encourage you to take time today just to look around and treasure up sights and sounds and family in  your heart. Those moments are gifts you can give back to yourself later in the year. 

Merry Christmas,

Coach Nancy


Graham Cracker Applesnack

I love it when people ask me for a recipe. It means they really enjoyed the food and they want more of it. That is what happened when we tried this recipe after training. I still have people asking for it. 

Graham Cracker Applesnack

¼ cup unsweetened applesauce 

1 scoop Graham Cracker UMP (protein powder from Beverly International) 

1 tbsp. almond butter 

Mix until smooth. 

Its that easy and yet it is so yummy. 

Enjoy,

Coach Nancy


Christmas Funnies to Lighten your Mood

Laughter is always the best medicine. When the holidays roll around and tension and stress levels are high, a few giggles will lighten your mood and your emotional load.

How much did Santa pay for his sleigh?

Nothing. It was on the house!

What do you call a kid who doesn't believe in Santa?

 A rebel without a Claus.

What do you call a snowman with a six pack?

An abdominal snowman

What’s Santa’s favorite snack food?

Crisp Pringles.

Where do snowmen keep their money?
Beats me.
In a snow bank.

What do fish sing during winter?
What?
Christmas corals.

What do you get when you eat Christmas ornaments?
Not sure.
Tinsel-itis!

Crack a smile, it’s okay to laugh out loud.

Coach Nancy

Gail Doesn’t Say NO to a Challenge

I am in love with seeing, hearing, and watching how people that train with us, turn their physical training into real life wins. Gail is one who wanted to make daily life easier so she is working to make that happen. Though she's had more than one back surgery, she trains smart and feels the power of change happening daily. 

I am so proud of Gail for her determination to stay strong and capable of doing all she wants on a daily basis. 

Keep Making It Happen, Gail.

Coach Nancy


Help, There is going to be Lots of Food at Christmas

"Merry Christmas!". It comes from every street corner, every bank teller, each person you meet seems to say' "Merry Christmas". 

Its a great time of the year and it can also be a bit stressful as you navigate a healthy lifestyle during the last six weeks of the year. So let's talk food. I'd like to give you 5 strategies you can put in place to truly make this a Merry Christmas

As if Thanksgiving isn't full of enough food it is soon followed by all the gatherings, parties, and food of Christmas and the New Years. 

Food calories can really add up before the REAL meal is served. And the calories can also quickly add up, particularly if you are snacking mindlessly.

So here are my strategies for handling appetizers, food and drink that is tempting, and that will be around for a good bit pre-meal. Note: these strategies are good for later that evening with dinner and dessert as well.

  1. Survey your options before eating. Eye everything down first without a plate and determine what you will eat.
  2. Skip any food that you can get anytime. A bowl full of M&M's? Who needs them? Not when you can drive past any gas station later that evening and pick some up (That is if you decide your holiday meal wouldn't be complete without them. And I’m betting that won't happen.)
  3. Fill up on low-calorie options like veggies (watch the dip) or salads (careful on the dressing). Then, look at the entire selection and determine what you'd REALLY like to enjoy. Allow yourself to have some of that -- enjoy it and move on.
  4. Don't hang out next to food. C'mon that's just asking for trouble. Once you've enjoyed your meal, put your plate away and situate yourself away from the food.
  5. Bring your own HAPPYtizers (appetizers that will truly make everyone happy). Offer to bring the vegetable tray or Shrimp cocktail.

Christmas is a time to enjoy family, friends, and loved ones; food is just a part of it. Plan to walk away from your next party happy you were there, content with your food choices, and satisfied inside. 

To your best Health,

Coach Nancy


Recover, Rest and Regenerate. Here’s What To Do (and not to do) Next Week

Three Steps for Successful Recovery

Here's what happens during a successful training phase. 
And Here's what happens when we are not getting enough recovery:

You don't have to understand all the science behind these charts to understand that we want the "Performance" line going up, not down. Healthy eating habits, enough restful sleep, and stress management play a role in the successful day-to-day, workout-to-workout recovery cycle.

Recovery weeks take the concept one step further by taking an extended time of recovery physically, physiologically, and psychologically. Here's what we are accomplishing:

1.) Physical Rest and Regeneration

  • Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program. Recovery is a planned part of your training program, and the CHRISTMAS recovery week is especially important, as we are just coming off a long training phase. My body is feeling it, so I know it's time to take a break.
  • Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 10-15 minutes two or three times this week will keep you in the flow.
  • Daily restorative walks are beneficial during this week. 30 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Relax and unwind.

2.) Physiological and Psychological Rest and Regeneration

  • Recovery weeks allow us to normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program
  • For this week, take a break from stressing about food (I do it too). Don't make it a free for all, and staying away from your “trigger foods” (junk foods and sweets) might still be wise. On the other hand don't get worked up about office parties and family gatherings. Be aware, and do your best.
  • Plan (key word) and enjoy 2 or 3 controlled free meals over the next couple of weeks, but don't overdo it. No Santa Bellies! 🙂
  • Stay tuned, as the end of this week we have some exciting news!

3.) Celebrate the Fruits of Your Labor

Take some time to reflect on how far you have come since you joined Cr8 Fitness. You have worked hard to improve your overall health, body composition, and performance. Some of y'all have been here a short time, some a long time. The cool thing is that we can still keep getting better every day.

Enjoy your holidays. They CAN be stressful, but how we respond to that stress goes a long way toward a better quality of life, and better health.

As this training phase and training year comes to a close, on behalf of Nancy and myself I want to say thank-you. It has been a year of change, like most are. Since we sold Concord in July much has happened. I am grateful for our continued relationship with Get Fit NH. I am grateful for those who have embraced the change in Epsom and Cr8 Fitness. I look forward to the new year with a confident expectation that the best is yet to come, and I am grateful you are here with us!

Merry Christmas and Happy Holidays!

Coach Dean

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