Category Archives for "Coach Nancy"

What Would Life Be if There Were No Challenges to Conquer

Has this thought ever gone threw your mind: "I'll do that next week when things calm down a bit?"

I know I feel like that at times. I look at my To Do list and then at my watch. There are just not enough hours in the day to get all of the list done. I get that knot in my stomach and I haven't even started yet. 

While I would rather throw away my To Do list and go to the beach; I just start. That's right I pick one thing on my list and work on that ONE thing. Then I go to the next item, get it done and so on and so on. Soon I have much of my list completed. I usually run out of working hours but my list for the most part is checked off. The things not done I move to the top of my list and work on them next time. 

What does that have to do with YOU? Everything. I know you have moments like that. In fact some of you have moments like that at the gym. There are days when you walk in the gym after a bad night's sleep, your neck has that crick in it, your knees are aching from that ski trip you took as a teen that ended up in the ER, and at work you bent down to pick up your pencil, now your back hurts. You're feeling like you won't be able to get anything done in the gym. With me at your side, we rearrange a few thing and you leave feeling accomplished and successful. 

More often than not its your eating that causing stress. You rush out the door without breakfast, also forgetting the lunch you packed. Now you're late and hungry. Your co-worker had a birthday yesterday so you head to the break room hoping there is a piece left. Score! the janitor left you a piece and someone brought in donuts. Since you already ruined the whole day by being late, why not add two donuts to it? By the time you get to Cr8 Fitness that afternoon you feel defeated. All those wonderful things you had planned to eat, didn't get eaten. Instead you chose to eat all the foods you had said you wouldn't. Sound familiar? How can you get yourself turned around? Do one thing, start with one choice and get it done. Then move onto the next choice- do that, and keep making it happen. What could have been a totally unsuccessful day, turns around quickly and you lay your head on your pillow knowing your dinner and snack choices were fantastic. 

Here is your take away. Do one thing, do it well. Relish in the success of that one thing then repeat. 

Every challenge we face can be conquered by taking it one step (or one bite) at a time.

To Your Best Health,

Coach Nancy


Sugar Free Me- Easy? Successful? Challenges?

Coach Dean posted this question on Sugar Free Me's Facebook page.  "First Weekend of Sugar Free Me is in the books. Easy? Challenging? and Why? 

The responses are varied, all over the place, and AWESOME at the same time! Read through them if you are doing Sugar Free Me and if you didn't take this challenge I guarantee you'll be grateful you took time to read these posts. 

 "I tripped up over the weekend a little bit back on track now."- Bonnie

"Hard but the first two weeks are always for me. Then my body adjusts and the cravings disappear and it becomes easy! Yes easy...and I am the biggest sugar addict ever." - Lorena

"I’m with Bonnie" - Tom

"While traveling, a lot of looking around to find the right food choices. I did it though." -Lori

"I was not 100% but I’m happy with not going over the deep end. Traveled for 3 days. My big WIN was not snacking in the truck. (Usually box of cheeze it’s by my side)" - Stacy

 "It has been tough!" - Doreen

"Struggling!! The temptations have been everywhere as I haven’t been eating at home. Stress makes me crave it and I’ve had no willpower. I’ve messed up two days so far. Tomorrow is a new day." - Laurie

"I did good. I went to the SPCA walk and I knew they would have I like at the vendor and I did not have any. Win for me!!"- Deb

"The apple crisp got me over the weekend...soooo good! AND it was warm:) I did resist the ice cream however"- Lisa

Little wins, big wins, struggling, doing well and then not, making great choices for most of the meal- all success. Why?


Because doing something is better than doing nothing at all. Everyone had their eye on the prize, The bumps in the road will happen, its not that we make it to the finish line, its that we keep trying until we do. 

Never Give Up

To your Best Health,

Coach Nancy

If you want to read all the happenings on Sugar Free Me's Facebook page check it out. 

Hear it from Donna

With 10 years of training at Cr8 Fitness, Donna is one of the best people to ask what she's seen during those years. She was kind enough to take time after training to fill us in on the details. 

I appreciate Donna because she is a hard worker and yet she is real. Donna has been with Cr8 Fitness when we didn't have our building up yet. She faithfully trains for her health. 

Keep Making It Happen Donna,

Coach Nancy

Fair Winning Pumpkins are For Everyone

"Just one pumpkin", that is what I read recently in a book. The author was talking about growing an prize winning pumpkin. You know the huge kind that take up an entire back of a pick up truck and have to be lifted there by a crane. HUGE.

As I was reading that I immediately thought how could I apply that principle to my nutrition?

The author went on to say it could be just one pound that separates the grand prize from all the rest but that one pound was the key. 

I was hooked by then. My brain was racing. Of course this applies to eating and health and nutrition and building habits. All I needed to do was to find my 'pumpkin'. What did I want to increase in my life so that it shined. I wanted that prize winning pumpkin. 

Well I don't really want to add weight onto my body. That certainly wasn't what I was going to focus on. I did want to increase my strength. Could I do that? Of course, I needed to focus on picking up heavier weights in training with good form. CHECK

That 'pumpkin' didn't really sit well with me. I always try to increase my workload while in the gym. I wanted to win a prize mentally. I want to do something that I find difficult. I wanted to lose body fat while getting stronger. Now that really strikes a cord inside me. I want to be totally happy with how I look for me. This was going to be my 'pumpkin'.

Now back to growing an actual award winning pumpkin. After the farmer finds the pumpkin (my body composition change) he puts all his energy and focus into making that one pumpkin prize winning. He develops and executes his plan.

In other words, as the farmer of my pumpkin, I am going to create a plan, prepare, and focus daily on changing my body composition. I gave myself four weeks of focus time. I was going to do one thing each day to make myself reach that goal. I was going to mentally achieve and physically strive towards losing body fat. 

Here's my plan: Daily I am going to eat Protein, Produce, and water at each meal. (PPW). I am choosing to leave everything else off of my plate if it doesn't fit that criteria. My new mantra: PPW only. 

Here is what you can do:

Linus welcomes the great pumpkin

  1. Look inside or out for your prize winning pumpkin. Remember it needs to sit well with you and your values. What do you really want to win a prize at doing/being?
  2. Cultivate that pumpkin. Develop a plan that you can execute daily in order to reach your goal. Remember your goal is to grow your pumpkin so your plan is the actions you'll consistently do to get there. 
  3. Daily deliver your plan to your pumpkin. Getting side tracked won't help your focus so do  one thing and do it really Really REALLY well
  4. The growing season doesn't last forever. Give yourself a time frame when you'll measure and obtain that prize. 
  5. Seek help and get some accountability. The best farmers have already asked others for their advice and done loads of research. You too need to develop a plan that will help you best. Find a coach. (pssst..... that is what I do best- ask me)

I plan on winning my mental prize this time around. I don't just hope to win, I'm planning on it. I know its going to take work. I know if I miss a day, it will set me back but I am choosing not to let a setback stunt my pumpkin patch from winning.

What is your pumpkin? How are you going to make it a prize winner?

To your best health,

Coach Nancy

Back To School

In my school days I was pretty much on cruise control.

I didn’t study.  I was proficient at cramming. Nose in the book 15 minutes before test time and wow, a fairly good grade was the outcome.

My motto in school was to enjoy life. I had more important things to do than be stuck in a library studying.

Even with that laid back attitude I still kept my 3.5 through high  school and in college a 3.65 (just shy of what Dean achieved). 

Schools don’t really require you to learn to be disciplined.

You can get by and do just fine.

However – personal health and fitness are another story.

Try going through the motions in a sport practice and you’ll never see the field in  a game.

Fail to perform for a couple of weeks and someone else gets your position.

Sports/Fitness training require the same type of discipline that a long healthy life requires.

You can’t just squeak by. You have to push and push hard. You have to be spot on with your skills and dedication. You have to eat to ensure the best performance in practice so your coach notices and puts you in the line up for the big game. ‘Slacking off’ is not in an athlete’s vocabulary.

So what does that mean for you and me?

Lets apply that to our overall health and well being. How do you want your life to be? Would you like to sit on the sidelines and watch things happen or do you want to make it happen? Each training day a challenge. A challenge to push harder, lift more, be faster.

What about our eating and nutrition? Sure you can go for a while eating sugar and fast food. It will catch up with you. That is the danger. Our bodies are so good at handling toxic substance that the wear and tear and mushroom top doesn’t show up right away. We’ve formed bad habits and we don’t see the pain immediately.

Here is where you need to realize food is fuel. Give your body everything it needs to perform at peak performance and you’ll be rewarded. But the old saying applies, “garbage in, garbage out”.

What are you training for? What are you eating for? For me I am training to live and live well.

No guarantees, but I am doing my best to stack the odds in my favor.

You coming with me?

To Your Best Health,

Coach Nancy

And the Winner is……

The 6:15am crew squeaked out a win by 34 points. There prize will be determined when we get back from recovery week. I see pulled pork in their future.

All training crews had a ton of fun and did an enormous amount of work pushing, pulling, skiing, and carrying heavy stuff in August. 

While everyone who earned points for their training time enjoyed the benefits of the challenge, there could be only one winner. 

I need to mention some great things I saw during this challenge. I saw camaraderie displayed as people cheered on, helped and encouraged those working. I saw perseverance,   Scott D. from the 4pm training time had the most individual points earned with 240. That is 103 from second place. 

The 5am skied each Friday because one of their crew is recovery from cancer treatments. They skied for her.

The 9am had the biggest crew pushing, pulling, skiing, and walking around with heavy stuff. Often it was their first time pushing or pulling the sled. To see their face when they successfully completed a lap- priceless to this coach. 

We even took it outside at times. The weather can be brutally hot in August but at times, we could be out to check out the new sign on the road while carrying Kettlebells. I wish I could have heard the conversation of those driving by. 

Congratulations to all who Made This Happen!

I can't wait for next year. Who's in? 

Proud of ya'll,

Coach Nancy

You Make a Difference

Cr8 Fitness is around because of you. Dean and I do what we do each day because of you. You are a piece of our lives, we love dearly. 

We don't want you ever to forget how important you are. At times it is even sweeter to hear it from others. You make a difference when you get into training. That difference is seen in yourself and in those you train with. 

Take it from KIm at the 9am Ladies crew, You Matter!

This is a group of ladies you would love to train with. 

To Your Best Health,

Coach Nancy

Cr8 Happy- Starting with Yourself

Be Happy With Yourself!

Don’t live your life trying to be perfect, because you’re not!

There is a philosophy that permeates the Japanese culture – “Kaizen”.

It means “Constant and Never Ending Improvement”.

It doesn’t mean perfection…

But it doesn’t mean satisfied with mediocrity either.

To me it means never letting your highs get too high or your lows too low.

To evaluate what you are doing right and to keep doing it.

To discover what needs improvement and getting better at it.

To live each day with purpose and make a difference in the lives of those around you.

I challenge you to live “Kaizen”…

I challenge you to focus on the positives…

I Challenge You To Be Happy Today!

Can you Cr8 Happy?

​To Your Best Health,

​Coach Nancy

Give Yourself Some Credit

Are you headed in the right direction? Do you see 'some' progress?

If you have lost  1 pound, you need to embrace the progress. If you can pick up more than you used to, you are succeeding. If you can get down on the floor and back up easier, you are heading in the right direction. 

One thing that makes me smile in the middle of training is seeing progress. I see it when you pick up the 16k kettlebell for the first time, or use a green band instead of the purple. I've seen people that were unable to get on the floor to being on the floor regularly. Others have come in after a long time of inactivity and find renewed movement. Progress makes me smile.

I would encourage you to ask those around you what they have seen in their own lives. It will make you smile.

 But don't leave with just a smile on your face. Share back with them what you are seeing, feeling, and noticing, make them smile too.

 It is possible to make your goals happen, when you are dedicated and persevere.

We all start with that first pound lost. We all notice we are getting stronger before losing the weight. 

Give yourself the credit you are due. Then use that to push yourself to greater consistency. 

To your best health,

Coach Nancy

How Perfect Do I have to be with my Nutrition to Get Results?

....... and still get results?

The question was prompted as the questioner looked through my Facebook posts and noticed that birthday cake was eaten at some point this week. Isn’t that “non-compliant” with the food plan? 

Shouldn’t Nancy be flogged in the public square?

Before I answer, consider this – Are your goals and my goals the same?

Now I know you don’t know her specific goals, so I’ll frame it this way – Will the goals of a woman who is 5′ 7″ tall, weighs 135 pounds and has between 16 and 18% bodyfat going to be the same as a woman who is 5′ 7″  weighs 190 pounds and carries 30% bodyfat? (this is a hypothetical woman, not the questioner)

Of course the answer is no. There can be a significant difference in nutrition specifics because woman #2 needs to drop body fat, while I do not. In this case we need to separate the two questions “Am I eating to support my weight loss goals?” and “Am I getting all the Protein, vegetables, vitamins and healthy fats I need?”.  Make sense?

So here is (finally) the question and the answer I gave. It was a great question, and I appreciated it being asked. Let’s hear your thoughts and any followup questions you might have in the comments below.


Here I’ve been, wiping myself out to eat protein and veggies at EVERY meal….I can just snack smartly between meals and get all the veggies and protein I need three times a day or so….


Not sure it depends......

Fruit or yogurt or a small snack of mixed nuts is usually what I can easily find between the larger meals. This is “acceptable” or “compliant,” eh? Or am I on the right track (getting burned out) to eat so many veggies and protein each time I put something in my mouth?


I applaud your hard work and making some significant changes in your nutrition. Let’s back it up a bit. When it comes right down to it the most important thing is making your plan something you can live with – adding stress to the equation (getting burned out) is not what we are after.

Let’s talk about the reasons we are looking to get protein and vegetables in every time we eat. The typical American diet does not contain close to the amount of fruits and vegetables that is recommended in order to meet the nutritional requirements of a sedentary person, never mind someone like yourself who is training hard. The recommendation to eat veggies at each feeding is in order to help meet these requirements. I don’t know anybody (including myself) who eats too many vegetables. Eating protein, even a small amount, helps maintain blood sugar levels throughout the whole day and supports building lean tissue, which in turn helps raise your overall metabolism.

So that’s the theory and strategy. Now let’s talk reality. I have seen what compliance to a nutrition plan can do, and I believe it is optimal for rapid body composition change. That being said, what are the consequences of backing off that and developing a pattern of 3 solid protein/veggie meals and supportive snacks in between? The answer to that lies in the progress you achieve doing it that way, and we find that out with your weight and InBody measurements. So try the “new” plan for two weeks, take your measurements, and re-evaluate. If you are making the desired progress, we stay with it, if not something needs to change.

So August 31st is just over two weeks out. Take your measurements then and shoot me an email so we can re-evaluate. Sound like a plan? By the way save the date for learning all the in and outs with your InBody scan on September 

To Your Best Health,

Coach Nancy