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. 


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

Banana Nut Porridge

This is one of my favorite breakfast meals because its creamy and filling. You start it the night before and I find it makes me anticipate the wait even more. Plus it really fills me up. I hope you'll enjoy it too.

Banana Nut Porridge

  • 1/2 cup raw cashews
  • 1/2 cup raw almonds
  • 1/2 cup raw pecans
  • 1 very ripe banana (makes it easier to digest plus adds a little more sweetness)
  • 2 cup coconut milk
  • 2 teaspoons cinnamon
  • Dash of sea salt for soaking water

Place the nuts in a large bowl and sprinkle the sea salt over them. Fill the bowl with filtered water so the nuts are covered by at least 1 inch of water. Cover and soak overnight.

Drain the nuts and rinse 2 or 3 times, until the water runs clear.

Add the drained nuts to a food processor or high-speed blender. Blend the nuts with the banana, coconut milk, and cinnamon until smooth.

Divide it into bowls and microwave for 40 seconds or put all of the porridge in a pot on the stove and heat over medium-high heat for 5 minutes. It'll feed 4 people so be ready to share.

Serve with raisins, chopped nuts, and an extra splash of milk if desired.

To Your Best Health,

Coach Nancy

Meal Planning That Leaves You With Options

​​​What's your biggest stumbling block today?
"I hate planning.  I often use my planning time for other more fun stuff. It's really something I dislike."

Planning meals has been proven to help you in your health journey. It's right up there with stepping on the scale if your goal is weight loss. On top of that there are other side benefits that you'll love. Meal planning saves time, relieves stress, and keeps money in your wallet. And yet, it stills feels like the one thing that holds us back. Let's look at meal planning with a slightly different twist. 

What if you look at planning more like giving you options?

Let's do an experiment to see how you succeed with this version of meal planning.

1. List out all the dinner meals you and your family enjoy eating during this time of year. That list will probably be a bit different in the Summer vs. the Fall vs. the cold of Winter. How many did you get? Aim for at least 10 different dinner meals. Remember some of these might be the quick options like picking up a rotisserie chicken while others are all day cooking affairs like homemade spaghetti sauce.

2. Do you have on hand all the items to make these meals? Check your cupboards, freezer, and fridge. Some items can be kept, like canned goods, all year round; others are best fresh so you'll have to purchase those items. But then others can be pulled from the freezer when you need them.

3. Look at your schedule. See what is coming up that might pull you away from making a meal or that might require a meal that is very quick to make. I leave cans of tuna in my cupboard because when fast and speedy is required, I can quickly put tuna on a salad or cook up some tuna patties. If you will be away from home one night, you'll end up with more options to chose from on the other evenings.

4. Again take a peak at your schedule, this time looking for those times when you might be able to spend more time in your kitchen than usual. I often can do this on Sundays. Its during this time, I prep what I can for other meals, but I can also make a dish that takes more time than I usually have to prepare dinner.

5. With your favorite dinner meal ideas in one hand and the list of items you need to make these meals in another, head off to the store.

6. Now when it comes time for your next dinner, you've got options to choose from.

What do you think?

To Your Best Health,

Coach Nancy

Your Coronavirus Stress Guide

I don't think it's any secret that stress levels are running a little high right now. 

If you are anything like me, someone who likes to plan, the unknown is what is the most stressful. But when it comes down to it, the current situation, with all it's lockdowns, stay-at-home orders, and social distancing is just circumstance, and an in-your-face reminder that some things are not in our control. 

But many things still are. ​

While we may not control the cause of our stress, we can control our response.

When I get stressed I reach for food. It's not even always the sweets and crap either. Sometimes it's just eating plain too much of whatever is in front of me. That's a stress response, and over a very short period of time it has unintended consequences. Like 10 extra pounds.

One of my other responses is a really short fuse. Things that normally would roll now build up and can explode in a torrent of hurtful words. I am not proud of it, in fact it makes me want to crawl into a hole. 

And this isn't just a matter of negative emotions either. Your healthy is seriously impacted when stress is not recognized and steps taken to manage it. Chronic stress wreaks havoc on your hormones, cause harmful inflammation by raising cortisol levels, causes weight gain and many other pathologies we are just learning about.

So what can we do about it?

The first step to dealing with stress is actually noticing you are getting stressed before it reaches the "poor decision making" point. What is causing it? Can you step away from the "trigger" for awhile? If not, what are some good ways to deal with it?

I would encourage you to download your "Beat the Stress" guide, which contains 24 ways to reduce stress not only in the midst of Covid-19, but all the time. 

Get your FREE copy, and then put one "stress buster" into action today.

Your body, and maybe those you are quarantine with, will thank you for it. 

Make It Happen!

Coach Dean

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I See You

In Zulu, the traditional greeting is SawubonaI see you. The traditional response is, Yebo, sawubonaYes, I see you, too. It's more than just physically seeing you. It is more like I see into you. I get you. I know who you are and I still want to hang out together.

Sawubona is, in a sense, a covenant: I pledge to try to see your essence; I pledge to look at you wholly and not just at the parts of you that grab my attention; I pledge to see your entire humanity, to look until I know what makes you tick.

This “Stay at Home” self - quarantine atmosphere we are living in feels like no one is sees each other. That you and your family are unique and lonely and muddling through all of this stuff far far far away from others.

Let’s take a pledge to Sawubona. To really see each other.

When we pledge to truly see each other, we step into the middle of others’ lives with a deeply powerful intention — the intention to be there without judging. The intention to help each other bring all of who we are as individuals back into a group.

In moments of self - quarantine, seeing someone takes on a whole new meaning. Here are some ideas of how people saw and were seen over the weekend. Delivering Easter baskets to neighbors with the sole purpose to enjoy the conversation that happened from open door to those on the bottom porch step. A Zoom chat as a family, extended family and friends. Although one lady couldn’t enjoy Easter dinner in person, their family enjoy dinner via Zoom. I saw an ATV parade this weekend. 3-4 family’s got together and created a parade down my very rural street. It made me smile as they waved big parade waves to me. ‘Seeing’ each other is difficult. The difficulty of it doesn’t mean we should abandon the quest; indeed, it means we should try harder.

I am challenging myself to bring the spirit of sawubona with me to they gym and into my life. Perhaps you would like to challenge yourself to do the same. Here is a question I’d like you to answer: How can I do a better job of seeing you right now?”


Coach Nancy

Thai Ground Beef

I often find myself busy busy busy. Telling myself I can do just one more thing before....... If I hurry I can get this done and then I'll work on ................... Since I have 5 minutes I should accomplish .................. Do you do this? It often leads me to running late or getting there just in time. I've done what I set out to do but it is often at the expense of my stress level. I need to figure this out. This recipe is one of those that I can rely not to be done in just a few minutes. My family doesn't complain about my rush rush attitude when this meals ends up in front of them. 

Thai Ground Beef

  • 1 pound ground beef, browned and drained
  • 1/3 head of cabbage, shredded fine
  • 1 small onion cut into ½ inch cubes
  • 1 green pepper, cut into ½ inch cubes
  • 2 Tablespoons of natural peanut butter
  • 2 Tablespoons of chili powder
  • salt and pepper to taste

Place ground beef that has been browned into a pan with the cabbage, onion, and green pepper. Cook over medium heat until veggies are soft. Add the peanut butter, salt, pepper, and chili powder. Enjoy. 

Enjoy good food,

Coach Nancy

Give Yourself a Pat on the Back

I am so proud of you. I mean SO proud. As your coach I see you rolling with the punches. While we are working at keeping each other safe and practicing social distancing you are not putting aside your health and fitness. Health and Fitness was a priority six months ago and now you are sticking to it. 

For most of us Zoom is a new technology. Who wants to learn new when so much has been forced on you as new. And yet you are rolling with the punches and making it happen. 

Making it happen is what we say after each training. It's a purposeful statement to help us fight against the nudge to go the easy route. Fitness is hard. I get that. Eating healthy is hard. Who hasn't done a bit of stress eating lately? Health is harder to keep as we age. Thank you and give yourself a pat on the back for taking the harder route. 

For now until we find a better plan or best yet, we can return to the gym we'll train each day using Zoom. If your schedule has changed, join in at a different training time. Every time you work on your health, you are working to keep Covid away. It's hard work. 

I'll see you at training via Zoom. The Zoom link we are using for all training is here (bookmark it!): https://zoom.us/j/8018978658

In three training times we've had over 40 people join in on the fun. (And yes, Monday's can be fun). There are two more training times to go. Let's keep Making It Happen.

To Your Best Health,

Coach Nancy

I See Through Two Pairs of Glasses

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.


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/

Join the Cr8 Family from “Away”: Online Training Is (has been) Available

Note To Current Clients: We Got You Covered, Keep Doing What You Are Doing! 🙂

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

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