Category Archives for "Coach Nancy"

Spotlight Shines on Challenges

Nutrition Challenges

Words are powerful. There is a time to speak and then there is a time to take action. Our challenges give you the ability to put your words into practice. 

You see words in themselves are not enough. You need action or a time to practice what your words are telling you. Actions bring those words into deep conviction that are lived out practically.

The unique aspect of the Nutrition Challenges we hold through Cr8 Fitness is it touches lives. Powerful words will not have a lasting impact in our action unless your life is consistent with the message. It is not just words on our lips but words that impact our lives. 

Gretchen and Donna took time with me recently to tell me their favorite aspects of the challenges they have already completed. With our new Transform in 4 Challenge coming in November it is always helpful to hear from some veterans.  

Thank you Gretchen and Donna (and Kim behind the camera) for taking time with me after training. You ladies rock.

To Your Best Health,

Coach Nancy

P.S. Don't forget to sign up for Transform in 4

P.S.S. Remember you don't need to train with us so grab a friend to help you stay accountable to Transform in 4. I'll be there too. 


Crock -Tober Fest- Breakfast Style

This is a hit at my house with my kids and it’s also a hit for me as it’s so quick to prepare. In fact, I prepare it the night before, and then pull the crockpot out of the refrigerator at 4:30am. Its ready to eat when I am. It’s a great medley of sweet potatoes, scrambled eggs, veggies, and bacon – all in one.

Breakfast Casserole in the Crockpot

  • 12 eggs
  • 2 teaspoons ground mustard
  • ½ teaspoon garlic salt
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 1 30-ounce bag sweet potato cubes (or fresh sweet potato cubes cut in chunks)
  • 4 slices cooked bacon
  • ½ onion, roughly chopped
  • 2 bell peppers, roughly chopped
  • 1 small head broccoli, roughly chopped


In a medium bowl, whisk together eggs, mustard, garlic salt, salt and pepper. Set aside.

Lightly grease the bottom of the crockpot. Place half the potatoes on the bottom. Layer with half the bacon, onion, bell peppers, and broccoli. Add the other half of the potatoes, then top with the rest of the veggies. Pour the egg mixture on top. Cover and cook for 4 hours on low. Serve it hot!

Quick tip: Riced sweet potatoes and broccoli can also be used. Frozen pepper and onions make for a faster prep time.

Enjoy Good Food,

Coach Nancy

CrockTober Fest- Jambalaya

Jambalaya is a festive soup. The spice compliments the variety of different veggies and meats. A bright Coleslaw or steamed Collard Greens go great alongside a bowl of Jambalaya. 

Jambalaya

  • 1 tsp crushed red pepper
  • 1 tsp garlic powder
  • 1 tsp thyme
  • 1 tbsp paprika
  • 1 tsp chili powder
  • 1 pound turkey sausage, cut into 1 inch pieces
  • 2 cups of chopped onions
  • 1 cup of chopped green bell pepper
  • 1 cup of chopped red pepper
  • 1 cup of chopped celery
  • 1 can 28- ounce diced tomatoes, undrained (I used the garlic flavored)
  • 1 cup of chicken broth 
  • 4 bay leaves
  • 3-4 chicken breasts cut into strips (about 1.5-2 pounds)
  • 2 cups brown rice or wild rice

*Optional: Add a few drops of tabasco before you add chicken and stir.

Layer your crockpot with the sausage on the bottom. Next add the onions, celery, peppers, tomatoes, broth and bay leaves and sprinkle with about half your seasonings and stir. Top that with your chicken and pour the rest of the seasoning mixture on top. Cover and cook for 8 hours on low or 4 hours on high. (Until chicken is cooked through.)

Enjoy Good Food,

Coach Nancy


CrockTober Fest – Beef Stew

Beef Stew is a classic meal in the Fall and Winter. Making it in the crockpot saves time and allows the whole house to smell as delicious as your meal is going to taste. This recipe has several options on how to prepare it. Check out how you can pull this meal from your freezer to the crockpot to your dinner table with ease. 

Beef Stew

  • 2 pounds beef stew meat or deer meat
  • 1 onion diced
  • 2 cups beef stock
  • 1 ½ c tomato juice
  • 4 cloves garlic diced
  • 1 pound carrots
  • 1 bunch celery chopped
  • sea salt and pepper to taste

To make this meal right away, add the stew meat into your crockpot first. Add the rest of the ingredients. Don't forget to add 3-4 sweet potatoes, cubed (optional) if you want at this time too. Cook on low 8-9 hours. Enjoy how awesome this meal is.

To prepare this meal ahead of time add all ingredients to a ziplock bag or freezer container. Write on bag: "Add 3-4 sweet potatoes, cubed (optional) and cook on low 8-9 hours". Now your bag is ready to be frozen. The day before you're going to cook this meal, it works easiest if you thaw the meal in the bag the night before. Then the meal quickly slides out of the Ziplock bag into your slow cooker. What happens if you forget to thaw it the night before? No worries. It'll take a bit of doing but work the Ziplock bag from your frozen meal. Once you're sure the entire bag is off the frozen chunk that will be your meal, add it to the crockpot. Cook on low 8- 9 hours. No one will ever know your secret. 

Happy CrockTober Fest,

Coach Nancy


Step Up, Grab Hold, and See What You’re Made Of! October InBody Challenge

When you step on a scale and see that you've lost 2 pounds, what have you really lost? Muscle, fat, water? Cr8 Fitness has an InBody so you can change the way you see your weight and understand your health better. 

Think about when you take your car into the shop for an inspection. In order to examine the condition of the car, the mechanic opens the hood, checks the fluids, and inspects the working components.

Body composition analysis is the same idea, except instead of examining your engine oil level or testing the battery life, you are getting a measurement of your fat, muscle mass, and body water levels.

By “looking under the hood” and understanding what areas you need to improve on in order to achieve a healthy body composition, you will look and feel so much better!   

This is what you are made of!

Knowing how much Muscle, Fat and Water you are currently made of will give you a starting point. Your first InBody scan might be a bit scary. Remember it is numbers, a starting point. From there changes in your diet, your activity level, addressing your stress, and amount of sleep will start to change those numbers. 

The best thing about a machine and numbers, they do not have feelings, judge, or talk about you to others. As your coach, I can help you work out a plan to get those numbers moving in the right direction. Don't take my word for it, I could spend hours on the InBody website. They do a great job explaining those numbers and what you can do about them. "Your Metabolism and Your Body Composition" is just one of many articles that helps you to see how the InBody be a tool to help you achieve your health goals. 

Our Step Up, Grab Hold, and See What You're Made of October Challenge will give you a peek into how InBody can assist you. During the week of October 1-4 everyone will do their first Inbody scan. A second scan will be done the week of October 14-18, and then a third the week of October 28-31. Knowing you will be stepping on the InBody three times this month can give you the accountability to stay with a healthier eating plan. It will give you the awareness your choices over time gives to your body. Having more awareness and more accountability are two factors to drop unwanted body fat. 

True story: "I weigh myself everyday. My weight bounces within a 3-5 pound range and I am content with that. A few weeks ago, I decided to train 4 days a week and push myself hard. I noticed quickly that my weight jumped up consistently 2 pounds. My first thought was to stop eating totally. I had been tracking my meals and didn't feel I deserved 2 pounds. In fact I felt my clothes were actually a bit loser than usual. What was going on. It was then I heard Coach Dean in my head, "do a scan, get the facts. you need numbers not feelings". I hate it when he is right. Those two pounds were an increase in muscle, my body fat had gone down. Now I actually could do a jump for joy, my hard work was paying off. Thank you InBody and Coach Dean for nailing it down for me." 

Don't be shy, It doesn't hurt to scan.       Step Up, Grab Hold and See What You're Made Of!

Coach Nancy



Crock-Tober Fest -Thai Butternut Squash Soup

October is all about crisp Fall Days. There isn't a better time than to enjoy a hot yummy rich soup. I've given directions so you can make this in your crockpot or on your stove top. Enjoy good food. 

Thai Butternut Squash Soup

  • 1 acorn squash
  • 1 butternut squash
  • 1 onion
  • 1 carrot
  • 2 cloves garlic
  • 2 Tbsp. coconut oil
  • 3-7 cups vegetable broth
  • 1 can coconut milk
  • ½ -1 teaspoon red curry paste
  • 1/3 cup cilantro

Wash squash; peel and chop squash into cubes. Add all the ingredients except the curry paste and cilantro to a crock pot. I used 5 cups of broth and added more after the squash was cooked. Cook on low 8-10 hours. In small batches blend until smooth in a blender. If you have an immersion blender, even better because you can mix it smooth right in your slow cooker. Stir in the red curry paste. Cook for another hour. Add extra vegetable broth to get the consistency you want.

 If you like to do things the hard way: bake halved squash at 350 for 45-50 minutes until tender. In a large pot, sauté onions, carrot, and garlic in coconut oil. Add 3 cups vegetable broth and coconut milk. Then add cooked and cubed squash, cilantro and blend well. Stir in the red curry paste. Cook for another hour. Add extra vegetable broth to get the consistency you want.

This soup is even the better the next day. It tends to thicken in the refrigerator.

A time saving tip is to buy pre-cut butternut squash and go without adding the acorn squash.

Happy Crock -Tober,

Coach Nancy


CrockTober Fest – Steak Fajitas

Crock- Tober Fest has just begun. Be on the look out for Cr8- tive meals you can make in your crockpot during the month of October. Here's a fantastic tasting recipe that uses many ingredients you already have in your fridge. 

5-INGREDIENT SLOW COOKER STEAK FAJITAS

  • 2 pounds beef, sliced (top round steak works well here)
  • 2 bell peppers, sliced, choose your favorite color
  • 1 onion, sliced
  • 15 ounces salsa 
  • 2 Tablespoon fajita seasoning (3

Add all ingredients to the slow cooker. Stir to mix well. Cook on High 2-3 hours or on Low 4-6 hours. This recipe will serve 6 people. I love serving this on top of Cauliflower Rice

Happy Crock-Tober,

Coach Nancy

Join the Graham Cracker UMP Club

"I’m so glad I joined the Graham Cracker UMP club. I have been starting to feel like I wanted something super decadent."- Mae Lynn

Mae Lynn saw our post 3 Delicious Graham Cracker Recipes. She decided to give a new flavor of Beverly International Protein powder a try. She has now created her own Graham Cracker UMP Recipe. 

Banana Cream Pie Smoothie:

  • 1 banana
  • 1 scoop UMP Graham Cracker flavor
  • Small handful toasted walnuts (a Tablespoon to be precise)
  • 8 ounces almond milk

Mix in a blender and Enjoy!

"I had it after a lunch of a small serving of leftover Pork Chops with Green Beans,Tomatoes and artichokes because I couldn’t wait to try it." - Mae Lynn

I gave her recipe a go and boy she is right. It is decadent! Pick up your own Graham Cracker UMP When you come in to train and join the club today!

Enjoy good food,

Coach Nancy


Chicken (or Turkey) Pot Pie

Our family made a turkey this week. I love turkey for several reasons. One is because a turkey in the over makes the house smell so fantastic. Second, it always remind me of Thanksgiving and being grateful for family and friends. Finally the leftovers, leftovers give me peace of mind knowing my meal is ready for me when I want to eat and I already know it tastes good to have a second time. This week I used some of our leftover turkey to make a Pot Pie. Turkey pot pie is an entire meal in and of itself. To me a one dish meal is just another reason to make a turkey. 

Turkey (or Chicken) Pot Pie

  • 5 tbsp. ghee
  • 1 medium yellow onion, chopped
  • 4 large stalks of celery, chopped
  • 3 large cloves garlic, minced
  • 3 large carrots, chopped
  • 2½ cups butternut squash cubes
  • 1/3 cup chicken broth 
  • 5 cups leftover shredded turkey or chicken
  • Sea salt and pepper to taste
  • ½ tsp. ground turmeric
  • ½ cup chopped fresh Italian parsley
  • ½ cup full-fat coconut milk
  • 1 cup green beans
  • 1 cup almond flour
  • Pinch of sea salt

Preheat the oven to 350 degrees. Melt 2 tablespoons ghee in a large pot over medium heat. Add the onion, celery, garlic, and carrots and stir. Cook for a few minutes then add the squash. Stir and continue to cook for 8-10 minutes.

Stir in the broth and turkey. After a minute or two, add the sea salt, pepper, turmeric and parsley. Next, add the coconut milk and green beans, and stir well. Cook 5-7 more minutes and if mixture seems like it needs more liquid, add a bit more broth. Combine almond flour, 3 tbsp. melted ghee and pinch of sea salt in a small bowl using a fork.

Remove the chicken and vegetable mixture from heat and pour mixture into a 2-quart casserole dish. Sprinkle almond flour topping evenly over the top and place in oven, uncovered. Bake for 20-30 minutes or until golden brown on top.

Enjoy Good Food,

Coach Nancy

Food Journaling is Like The Worst Cleaning Job Ever

I've been talking to a lot of people about food journaling. While I dislike food journaling as much as I dislike cleaning out the drainage bin under my fridge there are some compelling reasons to do it. Actually there are great benefits to cleaning out the catch all bin under my fridge as well as food journaling. 

A while back we had company and they had a toddler. Wouldn't you know one of their toys rolled under my fridge. I actually thought I'd rather hear the horrified screaming of the toddler thinking they'd never see their toy again than rolling my fridge back at that moment. I couldn't remember the last time I had cleaned under there. It wasn't pretty. Dust balls and dog hair in abundance and I am not sure what some of that other stuff was. I was embarrassed I had let it go that long. Of course I had reasons and excuses and my friends said they were just like me. But it wasn't okay. That mess under my fridge taught me to keep things under control. I needed to expect someone checking up on me to hold me accountable to my cleaning routine. The same holds true of my eating. Food journaling can remind me to stay accountable to my plan. By logging food for just a few days or a week I can see where things have crept in and where the dirt is. Food journaling keeps me accountable to what I expect from myself.

- Food Journaling -

  •  If you know that you are going to have to write down and document everything that you put in your mouth, do you think you might think twice about eating 8 chocolate chip cookies along with a diet coke? It's kind of like allowing someone else to see under your fridge.  

Accountability will help keep you on track with your food choices.

At the same time food journaling brings awareness. Moving my fridge that day and every time since brings awareness. I see what I have let happen over time but it also reminds me to keep things from getting that dirty in the first place. Food journaling does the same thing. Knowing I have to write something down or snapping a picture of my food keeps me aware to make a great choice instead of just eating. 

  • If you know you are going to write down what you will eat at lunch, it will help to steer you towards a colorful salad instead of a hamburger and fries. 

Awareness will help keep you on track with your food choices. 

Next time you are in my house, please don't expect perfection under my fridge, I am only human. The accountability and awareness has created a happier and more efficient fridge and fridge owner. Surprise surprise, food journaling can help to increase your weight loss. A 2008 study published in the American Journal of Preventive Medicine showed that keeping a "food diary" may double your weight loss efforts. This was based off of a group of over 1,600 people. Those who tracked their food choices lost almost 10 more pounds following the same advice as the control group. 

Next time you see your fridge, don't just see all the food contained inside those doors, Remember to look under your fridge and see the benefits of keeping it clean. Then grab your pen and paper to journal your food choices. 

To Your Best Health,

Coach Nancy


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