3 Steps to Finding Your Fitness Focus in February

I'm right there with you.

February may be the shortest month in days, but it sure seems like the longest month to slog through.

And while the days are getting longer and it's not getting dark quite as soon, it seems more like a tease as we not so patiently wait for the warmer weather.

And our motivation wanes.

We are sick and tired of getting up early and driving to the gym in the dark, or doing the same on the way home from work. 

I get it. 

And I also know if we aren't careful and proactive about pushing through, we are going to get on that slippery slope from always to sometimes to seldom to never.

So what are we going to do about it?

Here Are Your 3 Steps to Finding Your Fitness Focus (in February).

First, go back and revisit why you train in the first place. When we get tired, or discouraged or sore, we lose focus on the vision we had when we started. We forget "why" we are on this personal journey of better health through fitness. 

The solution is straightforward.

Make sure you have your "Why" written down. Seriously, take out a 3x5 card and write it down.

Here's Mine:

Then post it where you will see it EVERY day. Mine is on the cabinet right above my workstation. It hits me in the face every time I sit down and stand up.

And of course there is no "right or wrong" here. Your why is, well, yours. It is not for anyone else to judge.

The second part of the "find your fitness focus" process is to hang around the right people. And I don't just mean your friends and family. We get inundated by voices all around us; on the radio, on television, social media - all of it.

In fact most of "hang around" the virtual world more than the real world. And frankly most of those voices are full of negativity, whining and complaining. What effect do you think this is having on your emotional well-being? You can't hang around with pigs without getting muddy and a bit smelly. 

Instead of consuming so much media, focus your attention on habits that will build and enrich your mind. Reading, keeping a journal, playing games. These things strengthen your "mind muscle" rather than fill it with garbage and tear it down. 

Who or what do you need to not hang out with anymore?

Lastly, you need to take action toward your "Why", every single day. Nobody I know feels like showing up and training every single day. I know I don't. As the old saying goes, "If it were easy, everyone would do it". It's not going to be easy all the time, maybe most of the time. And that's ok. Rarely does anything great get accomplished taking the easy road. 

In his book Unstoppable, author and coach Craig Ballantyne reminds of us of one of his favorite phrases;

"Action Beats Anxiety. Motion Beats Meditation. Work Beats Worry."

There is a time for taking a break and slowing down. In the training context, that's what rest days and recovery weeks are for. But when you miss scheduled training days, you are setting yourself back, sometimes farther than you think. And worrying about stuff does nothing positive for us, in fact just the opposite.

My "Why" reminds me of that. I see too many good people sell themselves short, and never realize the amazing potential that resides in each one of us. People as young as 40's thinking life has already passed them by. That is not good.

I was listening to Tim Ferris' podcast interview of former Stanford professor and author Jim Collins, whose books such as "Good To Great" and "Built To Last" are multi-time best sellers and award winners.

Jim is 61 now, and he said this; "The big years to are 60 to 90, to me."

Right on.

He went on to share that many of the hero's of his life did more work, and their best work in those "later" years, as opposed to when they were younger. He sought to emulate that in his own life, and as he has just released another book he is well on his way.

I love that. 

I love that a guy who has already accomplished more than most of us will in our lifetime is not content to settle. In fact he also asks himself the question "How can I be more useful?"

That's why I think it's worth it for you and me to keep showing up, keep working hard, and keep focused on our why. If you haven't written it down yet, go do it now. If you'd like to share it with me, putting it in the comments below will make it even more real.

The best is still to come.

You coming with me?

Coach Dean

Chocolate Covered Strawberries in a Shake- YUM!

February is the month of Chocolate and Love. (For some that is the Love of Chocolate.) And why not? It's not a bad thing to love the foods you eat. I happen to be one of those that love chocolate. On Valentines Day I made a delicious shake for everyone to try. And I want to let you take advantage of that shake over and over. 

Chocolate Covered Strawberries in a Shake

  • 1 scoop Chocolate Protein. My favorite is Beverly International's UMP
  • 8 ounces of water
  • `1/2 cup frozen strawberries
  • 1 teaspoon shaved Baker's unsweetened chocolate

Mix all but the shaved chocolate in a blender until smooth. Add more water if you like a thinner shake. This one is thick enough to eat with a spoon. Garnish with the shaved chocolate. Enjoy!

To Your Best Health,

Coach Nancy

P.S. All your favorite protein powders can now be on an automatic delivery system. Let me know what flavor you'd like and I'll have it waiting for you each month when you come to the gym. It'll save you the worry about making sure you have the protein you need for your shakes.


I Don’t Care

Yes, you read it right. "I Don't Care." There are so many things in this world that I am passionate about but there are probably many more that I just don't care about. It might be that I don't have an interest in the subject matter. Take the aerodynamics for the wing of a speckled nose brown bat. Or if you mentioned how to test the quality of the ingredients that make up the oil that goes into your lawn mower, I might roll my attention elsewhere. It's not that I hate the subject I just don't care enough about it to take a big interest. 

It might be that I say I don't care because it doesn't effect me. Going back to the oil in the engine of the lawn mower, if I was the one responsible party for mowing our lawn or buying the lawn mower, I might have a more vested interest. Currently others in my household take care of that for me, which I am very grateful. 

My "I don't care"- Attitude could also stem from the toddler living inside me. When things are tough for me, I just don't want to put in the effort it would take to learn, or study, or grow, or become familiar with, or get comfortable doing. 

Sometimes I need to grow up a bit and throw off my "I don't care" personality and learn to care. I am old enough to realize I might not have the time or energy to invest in caring. In those instances I want to take advantage of others desire and care. When Dean and I dove into a healthier lifestyle there were many things I just didn't care to know. I wanted to stay comfortable eating how I was eating, doing what I was doing. I wanted to be healthier but I didn't want to "Care Enough" to make it happen. I had to grow up a bit and force myself to 'care'. I also took advantage of others knowledge and invested in their efforts in order to help me along.

What about you? Do you have the "I don't care" - attitude? And is that attitude serving you well in all areas of life? 

I often hear that I am so glad I can come to Cr8 Fitness where Dean and Nancy have created a plan that is already in place. You don't have to come up with a plan or know what is the best choice of exercises, the time to do an exercise, or the tool to do it with. You are grabbing hold of our knowledge and using that to your advantage. It's not that you don't care about your health, you do. You've made a wise decision to train where a plan is designed and well executed. 

Can you say the same for your nutrition? Do you have a plan where you can rely on a system that is known to work? Do you care enough to fuel your body with the food you know will help you reach that healthy lifestyle? It took me a long time to figure out, study, educate myself on what is a great system to not only eat well, but will increase my health, and works to make getting that food on the table easier. Cr8 Your Plate with Modern Meal is the easiest system I have found.  Again grab hold of our knowledge and use it to your advantage. 

When I was a teen my Dad taught me how to change the oil in my car, check brakes, and do some minor maintenance on vehicles. I very much appreciate it. I now invest in others to tend to my vehicle. I care about maintaining my car in working order, I just don't care enough to do it myself. There are some things I do have to do though. I have to watch my gauges, I still fill up the care with gas and note when services are due. The end responsibility falls on my shoulders. 

It can be like that for your health and nourishment. Cr8 Fitness is the tool you use to help yourself and in the end it is your responsibility to Make It Happen. Let us make it easier for you each step of the way. 

To Your Best Health,

Coach Nancy




Belly Fat May Be More Dangerous for Women

Last week I wrote about why where you carry your body fat matters. We learned that visceral fat, the stuff that encircles your organs, is much more dangerous than subcutaneous fat, which lies just under the skin.

We also talked about how the InBody 570 measures your visceral fat level, that anything over 10 on that measurement indicates you are in the danger zone, and we really want to shoot for that measurement to be 5 or under.

If you don't have easy access to an InBody, an easier gut check (ha!) is to measure your waist circumference, and/or you waist-to-hip ratio. Here's where three respected organizations research shows those measurements should be:

Organization

Measurement

Definition of Abdominal Obesity

American Heart Association

Waist Circumference

Women: > 35 inches

Men: > 40 inches

International Diabetes Federation

Waist Circumference

Women: > 31.5 inches

Men: > 35.5 inches

World Health Organization

Waist-to-Hip Ratio

Women: > 0.85

Men: > 0.9

The chart above shows where the risk lies for both men and women. If you are over these numbers, you are at a higher risk for heart disease, diabetes, and a whole host of other health problems. 

And according to the March 6 issue of the Journal of the American Heart Association, a study that involved over 500,000 people (55% women), women who carry more weight around the middle have a 10% to 20% greater risk of heart attack than those women who just had a high Body Mass Index (BMI).

In fact compared to BMI, waist-to-hip ratio (remember: a measurement of central adiposity and indicator of visceral fat) in women was 18% stronger as a heart attack indicator as compared to 6% in men.

SLOW DOWN GUYS!

According to Dr. Barbara Kahn, the George Richards Minot Professor of Medicine at Harvard Medical School, the message is less about the gender differences and more about the overall risks presented by central adiposity.

A Reminder: Why the Location of Your Body Fat Matters

People with fat around their abdominal area are at greater risk of developing hypertension when compared to those with a similar BMI who primarily have fat concentrations elsewhere on the body. 

You have two types of adipose tissue (body fat): subcutaneous and visceral fat. Subcutaneous fat lies just under your skin around the belly, thighs, rear, and extremities. Visceral fat lies below your abdominal muscles and encircles your organs. Depending on your body type, you may be unaware that you have a high level of visceral fat if you only rely on BMI

When the weight gain is in the abdominal area, there’s a greater risk for high blood pressure because this type of body fat is more likely to cause the arteries to become thick and stiff. When your blood vessels get stiff, it becomes harder to push the blood throughout your body. The body then has to create more pressure to move the blood, which may lead to a lasting increase in blood pressure.

Additionally, visceral fat is thought to interact more intimately with the kidneys and adrenal glands, which are responsible for regulating your blood pressure. By interfering with the function of those organs, visceral fat is a serious promoter of high blood pressure.

So What Do We Do About It?

This will probably not surprise you. If you need to lose body fat and get rid of that dangerous belly fat, you need to nourish your body with good food and get your body moving - exercise.

What MAY surprise you is the type of exercise you need to focus on. 

Because we lose muscle mass as we age (without proper exercise), focusing on resistance training is one of the big keys to achieving and maintaining a healthy weight. Muscle is metabolically active - it does stuff so it burns calories - fat is not, it just sits there. The more muscle and less body fat we have the better. According to Harvard Health Online, adding strength training a minimum of twice a week can help you maintain a healthy weight, may improve blood sugar in people with diabetes, and also may help you maintain your weight.

It's really not more complicated than that. If you want to get rid of that excess belly fat and improve your long term health, you need to get into the weight room a couple times a week.

If you're reading this and want to drop some belly fat, but haven't worked out in years, or maybe are dealing with some lingering injuries, I am confident we can help. Just contact us here and we'll set you up with a free consultation with one of our coaches and help you map out a plan.

-Coach Dean

Make Breakfast Easier

Breakfast for most of us are a rush- rush occasion. Often grabbing just a few bites of food if at all. I’m fortunate enough to have time to eat with my kids each morning, but that doesn’t mean I have all the time in the world to cook breakfast. My good friend Kathy taught me this quick tip. She makes her own eggbeaters. What a great idea to get those veggies and protein in one dish quickly.

Make Your Own EggBeaters

  • 6 eggs
  • ½ cup onion
  • ½ cup red and green pepper

Blend until thoroughly mixed in a blender. Store in glass mason jar for 2-3 days. Shake before using.

Variations: Any vegetable will work instead of the onion and peppers, adding to the blender try: 2-3 stalks asparagus, ½ cup broccoli, mushrooms,  After blending  you can add: ½ cup salsa, ¼ cup green onions, also experiment with different spices.

Share your favorite combination of vegetables and spices you use. I am sure we have some interesting food combinations to try. Let us know your favorite.

To your Best Health,

Coach Nancy

Body Fat and Blood Pressure. A killer combination.

I have a tendency toward high blood pressure. Because of that, and because my doctor is VERY aggressive in treating hypertension (high blood pressure), I take blood pressure meds. To be frank, I hate being on any medication, however hypertension is not something you want to mess around with. Consistent high blood pressure is not only not good, it's extremely dangerous, as it can cause damage to blood vessels and your heart, and lead to cardiovascular disease.

Being over fat (overweight and obese) has long been correlated with high blood pressure, and it doesn't matter how old (or young) you are. And while many of us want to lose weight because we want to look better, it goes a lot deeper than that.

Our partners at InBody have written a comprehensive article on this subject; Your Blood Pressure and Body Composition are Related. Here's What You Need To Know.

Here's an excerpt from that article that you NEED to read and pay attention to:

Why the Location of Your Body Fat Matters

People with fat around their abdominal area are at greater risk of developing hypertension when compared to those with a similar BMI who primarily have fat concentrations elsewhere on the body. 

You have two types of adipose tissue (body fat): subcutaneous and visceral fat. Subcutaneous fat lies just under your skin around the belly, thighs, rear, and extremities. Visceral fat lies below your abdominal muscles and encircles your organs. Depending on your body type, you may be unaware that you have a high level of visceral fat if you only rely on BMI

When the weight gain is in the abdominal area, there’s a greater risk for high blood pressure because this type of body fat is more likely to cause the arteries to become thick and stiff. When your blood vessels get stiff, it becomes harder to push the blood throughout your body. The body then has to create more pressure to move the blood, which may lead to a lasting increase in blood pressure.

Additionally, visceral fat is thought to interact more intimately with the kidneys and adrenal glands, which are responsible for regulating your blood pressure. By interfering with the function of those organs, visceral fat is a serious promoter of high blood pressure.

The take home is WHERE your body is carrying fat is just as if not more important as the total amount of body fat you have.

And that's where our InBody 570 comes in.

If you look at your InBody results sheet or on your app, you will see a heading; "Visceral Fat Level".

This is where we find out how much fat we are packing in and around our organs. We want that number to be as low as possible. 10 and under is considered "healthy" (my doc is looking for 5 and under). Anything over 10 and you are on a dangerous path. 

Having a family history of high blood pressure is something you can't control. You didn't choose your parents. But controlling your visceral fat levels through good nutrition and exercise is something you definitely DO control.

And that's great news!

The other piece of really good news for our clients is that you can monitor your visceral fat levels on a regular basis to measure both your progress AND your health. 

This is much more than just a matter of aesthetics. Sure, we all want to look better naked, but that is NOT the best reason for controlling our body fat levels and reaching and maintaining a healthy weight. Heart disease is nothing to mess around with, and the fact that if you are a client of Cr8 Fitness you have a medical grade diagnostic tool as part of your arsenal is something you need to take advantage of on a regular basis.

If you haven't been taking advantage of this important tool, now is the time.

Your health depends on it.

Make it happen.

Coach Dean

P.S. Not a client? You can still take advantage of the InBody 570 with a scanning package or membership. Contact us now to set an appointment.

Crowd Pleasing Dinner Recipes

Planning a meal that everyone will enjoy is a task. Trying to feed a group that successfully completed a nutrition challenge- EASY. These recipes have been tried and true for years. People who will eat anything love them. Picky eaters - love them. Those that don't eat (you name it) - Love it. Kids - love them. They are just that wonderful. Do me a favor and pass these recipes along to others. Our goal is to help others become happier and healthier we can do this by sharing great food recipes.  

You can find even more delicious recipes here!

Spaghetti Squash Pie

  • 1 large spaghetti squash
  • 1 pound Italian sausage
  • ½ medium yellow onion, diced
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 1 cup pizza sauce (no sugar added)
  • 1 teaspoon dried basil
  • Sea salt and pepper to taste
  • 3 eggs, whisked

Preheat oven to 375 degrees.

Place spaghetti squash cut side down on a parchment paper lined baking sheet. Bake for 40-50 minutes or until a fork easily goes into it, then reduce oven heat to 350 degrees.

While squash is cooking, place a skillet over medium heat. Add Italian sausage, onion, and peppers. Cook until meat is no longer pink and veggies are soft.

Once squash is done cooking, remove the seeds and shred. Place into a greased 13×9 glass baking dish.

Add sausage and vegetable mixture to squash and combine.

Add pizza sauce, dried basil, and salt and pepper to the baking dish and mix well.

Finally, add whisked eggs to the baking dish and mix thoroughly.

Bake for 1 hour.

Chicken Bacon Alfredo

  • 1 spaghetti squash, cut in half lengthwise, seeds removed
  • 1 larger delicata squash, cut in half lengthwise, seeds removed
  • 1 lb chicken tenders
  • 4-6 slices bacon, diced
  • ½ cup canned coconut milk
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • ½ teaspoon garlic powder
  • ½ teaspoon dried oregano
  • ¼ teaspoon dried thyme
  • Salt and pepper, to taste

Preheat your 425 degrees. Cut spaghetti squash delicata squash in half and use a spoon to scoop out the seeds and excess threads. Don’t be dainty.

Place open side down on a baking sheet (use aluminum foil or parchment paper for easy clean up) and cook for 20-25 minutes. You will know when they are done cooking when you can poke the outside skin and it ‘gives’ a bit.

Now you can either cook your chicken at the same time or after the squash is done cooking. Whatever you’d like. Just place chicken on a foil or parchment paper lined baking sheet, sprinkle some olive oil over the chicken (or other kind of fat), salt and pepper it, and sprinkle just a bit of basil on top.  I cooked my tenders for around 15-20 minutes, or until cooked through.

Once your squash is done cooking, pull it out of the oven; dethread the spaghetti squash into a large bowl with a fork. Go against the grain, if spaghetti squash had grain.

Now throw your diced bacon into a skillet and cook until done. Use a slotted spoon to pull out your cooked bacon, but leave behind the grease.

Take your delicata squash and hollow it out.  Use the insides and dump them into your warm skillet filled with bacon grease. Then add your coconut milk. You may need to add a little bit more coconut milk depending on how runny you like your sauce. Mix thoroughly with a ladle to break up the squash a bit.

Add seasonings to the mix and salt and pepper as needed. Mix thoroughly and cook on low for about 5 minutes to simmer.

Now dice up your cooked chicken.

Pour sauce over spaghetti squash and add your chicken to the mix.

Mix well & top with bacon

I used butternut squash instead of the delicata.

Creamy Italian Dressing

  • 2 Tablespoon homemade mayo
  • 1 Tablespoon balsamic vinegar
  • 1 clove of garlic
  • 1/8 teaspoon Italian herb
  • salt and pepper to taste

Mix all ingredients in a blender. If mixture is too thick add either vinegar or water. Remember your dressing will get slightly more liquidy as you toss it with your salad.

Balsamic Salad Dressing

  • 1/2 cup extra virgin olive oil
  • 1/4 cup balsamic vinegar
  • pinch of salt
  • pinch of celery seed
  • fresh ground pepper

These are approximate measurements. Adjust to your tastes. Mix everything in a mason jar and your good to go!

Vegetable Soup

  • 2 Tbsp avocado oil
  • 1 onion, chopped
  • 3-4 garlic gloves
  • 2-3 large carrots, chopped
  • 1 cup celery, chopped
  • 1 can 28 oz. whole peeled tomatoes, drained and cut up
  • 6-8 cups vegetable and chicken broth
  • 2 zucchini, chopped
  • 1 tsp oregano
  • 1 tsp basil
  • 1 tsp chives
  • 1 tsp marjoram
  •  salt to taste
  • 4 cups of kale, chopped

Saute' onion, garlic cloves, carrots, and celery in avocado oil until vegetables are soft. Add tomatoes and vegetable and chicken broth. Simmer 15-20 minutes. Add diced zucchini and spices. Add kale and cook for 10 additional minutes

The “BIG” Veggie Salad

  • 3 cups Mixed Greens (not iceberg, chopped)
  • 1/2 cup Cherry Tomatoes (halved)
  • 1 Carrot (chopped)
  • 1/2 Red Bell Pepper (chopped)
  • 1/4 Avocado (diced)
  • 1 Zucchini (small, chopped)
  • 1 Cucumber (small, peeled and chopped)
  • 1/4 cup broccoli (chopped)

Directions: In a bowl, toss everything together with 2 tablespoons of any challenge-approved dressing.  

Enjoy!


Sweet Potato, Turkey & Kale Bake

Ingredients: (Serves 4)

  • 2 Sweet Potato (medium, cubed)
  • 1 tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Coconut Oil
  • 1 White Onion (diced)
  • 1 lb. Extra Lean Ground Turkey
  • 1 tsp Cinnamon
  • 1 tbsp. Chili Powder
  • 1/2 tsp. Cayenne Pepper (optional)
  • 1/2 tsp. Sea Salt
  • 1/2 tsp. Black Pepper (optional)
  • 8 cups Kale Leaves (finely diced)

Directions:  Preheat oven to 425. Line a large baking sheet with parchment paper.  Spread potatoes on the baking sheet and toss with olive oil. Then, making sure no potatoes overlap, bake for 20 minutes. 

Meanwhile, heat coconut oil in a large skillet over medium heat. Add the onion and sauté for about 3 minutes. Next, add the ground turkey, cinnamon, chili powder, cayenne pepper, sea salt and black pepper. Stir to combine, and break up any large pieces of turkey as it cooks.

Once the turkey is cooked, and drain excess liquid and return to heat. Stir in the kale, 1-2 cups at a time, and sauté until wilted. Remove from the heat and set aside. When the potatoes are done, combine them with the turkey, and serve! Enjoy!

Remember pass these along and find others here.

To your best health,

Coach Nancy


It’s a Soup Day

It's Cold Out There!

My wonderful sister in law passed this recipe over to me a few years back. I love it. It is perfect on nights when the temperature is freezing. I usually double it because its not going to last long in my house. Let me know your family favorite recipe. If you pass it along - Everyone Wins.

Deb’s Zucchini Beef Soup

  • 1/2 pound cooked ground beef or use left over steak or roast cut into bite size pieces
  • 2 celery ribs, thinly sliced
  • 1/3 cup chopped onion
  • 2 Tablespoon coconut oil
  • 1/3 cup chopped green pepper
  • 1 can diced tomatoes,  do not drain (28 ounce)
  • 3-5 zucchini, cubed
  • 2 cups water
  • 1 ½ teaspoon Italian seasoning
  • 1 teaspoon salt
  • Pepper to taste
  • Chopped parsley as garnish (optional)

In large stock pot cook onion, celery, and green pepper in oil until tender. Stir in tomatoes, water, seasonings, and beef. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until zucchini is tender. Garnish with chopped parsley if desired. Serves 6

To Your Best Health,

Coach Nancy

P.S. To find out more delicious recipes check out some tried and true favorites- click here.

When It Boils Right Down to It…..

It really is all about you.

You make the choices each day. You and only you have the most input to who you are seen as, who you look like, who you act like, and who you want to be.


You work hard in the gym or you don't.


You chose to walk from either a close parking spot or further away.


You chose to have seconds or not.


You chose to grab an extra glass of water or not.


You chose to measure the amount of salad dressing you use or you don't.


You chose to pack a lunch or you chose to buy it out.


You chose how much cream goes in your coffee or none at all.


You chose to have a snack just cuz or you don’t.


You chose to walk past the candy dish or avoid it totally.


You chose to look in the mirror and whisper degrading snip-its to yourself or you don't.


You chose to take your multi vitamin each day or you don't.


You chose to have a piece of lean protein at each meal or you don't even worry about protein.


You read inspiring stories or you visit the gossip stories.


You surround yourself with others that are likeminded or you don't.


You keep healthy food choices in the kitchen, in the fridge, and in the cupboard or you don't.


You eat mindlessly in front of the TV or you chose to eat in a place where you notice the food you put in your mouth.


You seek out healthy recipes or you stick only to what you know.


You keep your mind open to new foods or you automatically say "no thank you".


You are in charge of you or you allow others to influence your decisions for the poorer choice.

It is all up to you.

Great news is that YOU have others that want to help YOU be the best YOU, they know.

To Your Best Health,

Coach Nancy


Did you know Cr8 Fitness also does nutrition coaching? It might be that you chose to add this to help you. 


Consistency is the Spice of Life

Seriously. it is. Consistency is the Spice of Life. While we might think 'Variety is the spice of life', changing that one word gives us some power and some real life events to build on.

Just think, over the course of a day, you find yourself focused and dialed in on your nutrition. How does that effect your training session that afternoon? It feels more empowered and energized.

What if you stay true to a plan of eating for an entire week? If you're like me, you make extra time to plan the next week's meals so you can have more success.

Span that daily eating and weekly planning out to a month? A year? Now you've created a routine that empowers you to take life a bit further. Maybe your great nutrition has given you the benefit of being off a prescription medication. Now your pocket book is being effected.

I've rewarded myself with a new outfit once I hit a certain goal I've been working towards. You know what the new outfit does? It makes me feel great, even better since new clothes have a way of doing that. Now I am ready to keep going.

Where does the Spice of Life come from? - Consistency.

Need to stay inspired? Head on over to Cr8 Fitness's blog- the home of knowledge bombs.

Make it Happen,
Coach Nancy

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