Category Archives for "Healthy Habits"

(Like, no kidding, Coach Nancy.)

As your Coach I am loving the job I get to do each day. I work the most fabulous people around. My primary focus is to help each of you get better.

Which brings me back to It Summer. Cr8 Fitness has always done S3 Sizzlin Summer Slimdown. With Covid hitting out country nothing has been normal, and we are rolling it out later than normal. Whatever. It's just about time we put as much normal into our life as possible. 

If you are anything like me, you probably know more people who have lost weight and gained it all back then those who have lost it and KEPT it off.

Why is that?

It's simple really; dieting works, until you don't diet anymore. If you go "off" your diet and go back to the way you were eating, you can't expect to keep it off. You know that, I know that, and yet we try to do it anyway. It's short term thinking, and it doesn't work.

Creating permanent change is not easy, but it IS possible.

Face it, we don't like change, we don't want to change, and dad gum (strong language alert) you can't MAKE me change! 

You're right. I can't.

But YOU can adopt new habits and practice new skills that lead you to change, pretty much automagically. 

Here's How:

Ok, let's do a little whining:

"But It's Summer Coach Nancy...... I have so many day trips planned and company is coming over for a picnic outside and my nephew has a birthday party and there is a graduation celebration I need to attend and I usually have a few drinks on the weekend and I tend to grill more and my family likes......... (that's a run on sentence that you have to say all in one breath - practice, you'll get it)

If you want to sign up for S3 - sign up for S3. If all those things are really going to prevent you from tackling the program, don't sign up. 

I was talking to Coach Dean this morning, He and I would like to get more focused. We both want to drop a few pounds. We know we need support. And we definitely need a plan. I need it SIMPLE. 

Exercise Smart, Eat Well, Enjoy life! That's the Cr8 Fitness way. 

Coach Nancy

I figured the happy occasion of harvesting the first Zucchini and Summer Squash would be a great time for some Cr8tive Garden updates! Two videos for your viewing pleasure; one of the goings on inside, and the other outside. Cool stuff happening!

How does your garden grow? 🙂

Inside: Microgreens and Hydroponics

Outside: From Cherry Trees to Cherry Tomatoes

Have you ever thought about what the opposite of "fragile" is? Being fragile is defined as:

So it stands to reason that the opposite of fragile is to not be those things, right? 

Author Nassim Nicholas Talib, in his 2012 book Antifragile: Things That Gain From Disorder takes it one (or more) steps beyond. Here's how he describes Anti-fragilty;

"Some things benefit from shocks; they thrive and grow when exposed to volatility, randomness, disorder, and stressors and love adventure, risk and uncertainty. Yet, in spite of the ubiquity of the phenomenon, there is no word for the exact opposite of fragile. Let us call it anti-fragile. Anti-fragility is beyond resilience or robustness. The resilient resists shocks and stays the same; the anti-fragile gets better."

An update on the Cr8tive Gardens project. Things are generally going well, although the frost Sunday night didn't do us any favors. Good news - Microgreens are coming soon, exciting (and tasty) stuff!

And while you are at it....

Throw a little patience into that mix as well, please.

As we prepare to open our physical gym next Monday, there are no easy answers how to do it "right". Nancy has done an amazing job reaching out to you, seeing what your thoughts are, and then working to come up with a plan to get things rolling. 

We are doing everything within our power to do a number of things at the same time:

1. Work within the guidelines the state has issued
2. Provide a safe, healthy environment
3. Serve you our amazing clients in the best way we know how

This is going to require some change, and we all know how much we human beings love change. I think most of us would just like to go back to the way things were, like right now. I am with you. That would be the easiest for everyone involved.

That just isn't going to happen. Not yet, and I don't have a timeline for "when".

I want to assure you. We are listening, we hear you, and we are responding. There are some things we are being required to do that we would rather not do - advance scheduling is one of them. It isn't convenient, it's hard to manage, and it can cause conflicts. I get it. 

But each of us as individuals have our own part to play. This is one we need you to get on board with.

Here's another.

When it comes right down to it, we all have our thoughts and opinions on the crisis and how it was handled. Yours and mine may be different. 

Can that be OK?

No doubt as we first start gathering together some of those thoughts will be shared. Here's my ask.

Do it kindly, with respect.

Your value as a human being is not altered because you don't agree on issues. There is a lot of very unnecessary nastiness "out there". Can we really preach love and tolerance for all and then publically blast certain individuals we don't like and wish harm on them? Can I have a different opinion than you without you thinking I am a moron? If not. I would suggest that says more about you than me.

And I am not talking about anybody in particular. There is plenty of embarrassing rhetoric going around no matter where you stand on issues.

Cr8 Fitness has always been a safe space to come and be who you are. Training here comes with rights AND responsibilities.

Kindness. Respect. Patience. And yes, showing a little bit of love wouldn't hurt either.

Can't wait to see you all soon!

- DC

P.S. Please be kind to Nancy too. She has done an amazing job serving you in very difficult circumstances over the last 10 weeks. You have an extraordinary coach. Don't take it for granted. Or else. Just kidding. Maybe. 

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!

I don't know about you, but this whole "stay-at-home" thing has got me itching for a challenge I can actually DO something about!

That's why Nancy and I came up with the "Mission (Not) Impossible" Challenge.

For the month of May we are going to get our keisters out of chair, turn off the PC for a few minutes, and do some sweating - preferably for a few minutes every day.

It's a super simple challenge. When you sign up you'll be sent a scoresheet with some super secret exercises (at least until you sign up). The scoresheet will have 4 columns with a boatload of exercises (I seriously can't remember how many and I don't feel like looking) 🙂

Every time you complete an exercise for the prescribed amount of reps, you cross it off the sheet. Every time you complete all the exercises in a column, your earn a ticket for one of 3 fabulous prizes. The more columns you complete the more tickets you earn the more chances you have to win some swag. If you finish all 4 columns on one sheet, you can print another one and keep going if you want - booyah!

That IS Simple!

Here's some tips:

1. If you stay consistent, you’ll likely win. 
2. If you don’t you’ll likely lose
3. Cool prizes up for grabs. Like your favorite tub of protein with some brussels sprouts (just seeing if you are paying attention)

The challenge is aimed at...

Accelerating your overall results & getting you ​burning some extra calories

• Keeping you focused and super fit away from the sessions
• Accelerating your overall results & getting you burning some extra calories

We'll even set you up with daily reminders on MyCoach so you don't forget!

And there are just a few simple rules:

1. Don't start before May 4th you cheater

2. Last day to complete your columns is Sunday May 31st

3. Scorecards have to be turned in by Friday June 5th

How much for all this amazing wonderfulness you ask?

$5?

$50?

One MILLION Dollars?

No. It's Just Free.

Except the sweating and getting your butt kicked part.

Invite your friends and enemies, it's gonna be a party!

Sign Up Below. 

- DC

We are upping our "garden game" this year!

Seems like a good idea for a number of reasons, not the least of which is the ultimate "eat local"! 🙂

Below are a few pics of what Nancy and I have been working on while we have been spending so much more time at home, ahem. 

We have built 4 - 16' raised beds and 2 - 3'x'6' cold frames, using some sliding doors from the old house that were headed to the dumpster. We have also started a bunch of seedlings and are playing around with a hydroponic grow tower from LettuceGrow.

On Wednesday we planted some more fruit and nut trees (somehow appropriate, huh?) as well as more blueberry bushes, and Nancy transplanted 18 raspberry bushes.

We are also mulling using part of the foundation of the old house and building a greenhouse on top of it, building in an earth battery and perhaps carving out some space for a root cellar.

Do you garden? Please share what you are doing!