Category Archives for "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

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



Angel Food Cake

Graham Cracker

Rocky Road

Cookies and Cream

Stronger Faster Healthier aka SFH  $38




Muscle Egg Protein   $30




Birthday Cake


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


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

Foam Rollers $12


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   I'd love to hear from you with or without a Take Out Order. 🙂

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

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.

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

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!):

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