Category Archives for "Mindset"

3. 2. 1. 0. September Challenge

It is already the middle of the month and we are going to start a challenge. Our 3. 2. 1. 0. Challenge is laid out in the gym for you to choose what you'll be doing. Here's how it works. 

For the rest of the month of September you'll pick one area to focus your nutrition into. By choosing one focus point you can direct all your attention to that one thing so you can help yourself out. I know I could choose to do all four things but I want to do one thing really well.  After I can see success in that one area then I can place my attention on other areas. Where are you going to place your focus?


3 PPW meals

Protein, Produce, and Water

You're choosing to eat 3 PPW meals a day. Protein, Produce and water make up your meal without adding any other food categories. An example might be a steak, with a side of green beans washed down with a glass of water 

Every time you eat you'll make sure there are 2 servings of vegetables on your plate. 

(A servings is a cupped handful.) A great example would be a salad made up of Papa Dean's Microgreens topped with chopped tomato, cucumbers, and green peppers. 

2 servings of veggies

serving = 1 cupped handful

1 glass of water

glass of water = 8 ounces

Drinking one 8 - ounce glass of water every time you eat is easier said than done. 

Before every meal drink your water. Before every snack -drink your water. Tasting your meal while cooking or snagging a quick bite of your child's - drink your water. Every time you eat - drink 8 ounces. 

This i where I am focused. I am committing to eating main meals but not grabbing a snack in between. Zero means zero bites, licks or tastes of food. 

0 snacking

zero, zilch, nothing nada

Now it is up to you. We can all better our nutrition. The healthier we are, affords us a body that is able to handle the stresses of life easier. Currently there is a lot of stress factors going on. Let's give ourselves the best chance to be ready for them. 

Which choice are you going to make? 

To your best health,

Coach Nancy

What Does 10 Years At Cr8 Fitness Look Like?

A decade can be viewed as a very long thing. It can also be a very short thing. If I look back when I was in second grade 10 years later would have been close to an eternity of time. When I look back on my kids last 10 years, It's flown by so quickly. 

What about in the gym? Cr8 Fitness has been around for more than 13 years. Has anyone survived more than a year, 3 years, 5 years, or the unthinkable 10? The incredible answer is Yes! In fact Dan at 6:15am has been training with us since day one. Brian is a close second by just about 3 weeks. 

And there are soooo many more. 

I'm incredibly humbled when I look at the peeps in the gym. We all have our different reasons for being here and yet health and fitness unite us all. 

I'm a grandma, my littlest peeps call me Gigi. When I am 93 years old, I want them to think I am worthy of being asked to go sky diving by them. I want to be that crazy Gigi they tell their friends about. 

Get to know those in your training time. I know you will be awed and inspired by their story.  

Gretchen who is owns one of the famous names on the banners in the gym put it so well as she signed her name that day. She wrote, "Gretchen, a Work in Progress." We are all a work in progress. I'm proud to be working along side, with you, and for you.

Keep Making It Happen,

Coach Nancy 

How do You Spell FUN Friday?

Fun Friday has become a tradition around Cr8 Fitness. For the last 13 years each Friday has been marked by FUN. What exactly does that mean? 

According to Coach Nancy, "FUN Friday is always fun. Of course it's hard work but FUN all the same."

Team work, camaraderie, jokes, and a great training session all are parts of FUN Friday. Ending the week on a high note is the best of all.

Best week ever is when there is a string of FUN Friday all in a row. The week before recovery week is famous for this. You can check out all the Recovery weeks for the year 2021 right here. Recovery weeks are like a vacation for your body. You'll return from Recovery week feeling ready to train hard and Make It Happen.

Enjoy the FUN,

Coach Nancy 


Here's what a few had to say about FUN Friday after FUN Friday happened.

Your Next Perfect Day is Today

What would your perfect day be like? Maybe you’d sleep in, have your coffee and breakfast brought to you in bed. You’d then be able to stay in your PJ’s the whole day and watch the movies of your choice. Or maybe your perfect day would be to wake up with a view overlooking the ocean where a slight breeze was blowing and you’d be able to read a book lounging in a chair during the day. Some might find their perfect day as a hike in the woods with their best friend having lunch at the summit of the mountain overlooking a vast valley below.

Are perfect days only about the events of that day? Could a perfect day be more about the feelings you derive from certain events? If feelings really control your perfect day, can a perfect day happen when the events don’t line up? Can you choose to have a perfect day without perfect circumstances?

I’m a positive person. At least that is how I view myself. I am positive the day is going to happen no matter what I do or feel. Time marches on. In fact time is the one thing we can’t control. Only God is able to stop the sun or the clocks from ticking away at time.

Here’s my conclusion. Since I can’t alter time, and circumstances rarely line up in such a way to call an entire day perfect; I need to rely on my feelings to make a day perfect. There is a sign in the gym that reads, “Best Day Ever”. That is my goal to make each day the best I can with that day’s events in that day’s timeframe. It’s not always easy, it is always worth the effort. It is a matter of stirring up feelings that will support a perfect day.

Coach Dean often says; “if you get healthier you get happier and the world needs a whole lot more happy.”

If I had the power to make your day the Best Ever, I would. I promise you I will do all I can as your coach to make your healthier so that you are happier.

To the Best Day Ever,

Coach Nancy

The Easiest Steps to Meal Planning

Planning meals ahead of time will save you time and money. It will ease your stress levels each day as your dinner plans are already made. It will also help you to eat healthier. Below are some advantages of planning each meal.

  • Your kitchen cupboards and refrigerator will be stocked with healthy food.
  • The stress level in your life will be less as you don’t have to do ‘The 5 Minutes until Dinner – Now What?’ Dance.
  • You’ll save time and money because you will make fewer trips to the grocery store
  • Your family’s stress level will go down as they don’t get caught up in the nightly family strife over eating the same ole thing
  • Since each dinner is planned you will not indulged in so many fast food, high calorie meals because you won’t have to go through the hassle of ‘what do I fix tonight?’
  • Did I mention the stress level will go down in your life and in those around you? As your kids get shuffled off to practice they are actually going to miss not being around you
  • You will find that you have increased the variety of foods you eat each week creating a well balanced diet.
  • Dinner time will become a relaxed enjoyable time for the family to spend together.

There’s no doubt that planning your meals is not only crucial to achieving your best body, but also extremely challenging! Today’s hectic lifestyles make “grab and go” a lot more likely than “sit and relax”.

Who’s got the time to make it all happen?

You can achieve your best health and enjoy great food- the key lies in your ability to plan.

Planning your first week of meals is easier than you think.

  • Write down your family’s favorite meals. To help you out, list the dinner meals you ate last week. You might need to ask your kids for help. Shoot to write down five to seven meals.
  • Tweak these meals if they need to be healthier versions. You’re looking to fill your plate with lots of Protein, Produce and Water.
  • List out 2 or 3 PPW (Protein Produce and Water) breakfast meals you enjoy eating.
  • Alternate these meals on your menu plan the first week. Remember breakfast doesn’t have to be traditional. Eating leftovers at breakfast makes things quick to reheat.
  • Lunch is next. Do you have time to make a meal each day for lunch or is leftovers a better choice. Remember “Simple is easiest, Simple is best”
  • If you choose to make your meals, prep as much as you can the night before.
  • Lunch can be easy. Baked chicken from the night before takes on a whole new appearance on top of a salad. Don’t have leftover chicken? Open a can/bag of tuna to place on top of the salad. Another option is to grab a few hard boiled eggs and make egg salad using an avocado as the mayonnaise. Add in a variety of raw veggies and your lunch is complete.

Knowing is only half the battle. Even if you know what’s good and expect to eat supportively, if the foods aren’t around when it’s time to eat, it’s hard to succeed.

Planning is half of the battle. Speaking of planning, make a grocery list. Using your meal plan as a guide to what you need to pick up list out the foods to buy.

You can make this happen! It takes a little planning and dedication once a week to get your plan on track.

To Your best health,

Coach Nancy

Georgie Fear allowed me to use her Meal Plan flowchart. Sums up when we eat, now make a plan for what to eat. 

How Can I Lose Weight?

Did you ever wish there was a “magic pill” that could help you get the body of your dreams? To take out the wiggle and jiggle, and replace it with lean and tight?

If that “magic pill” existed, it would come in the form of a food journal. Research shows there is no better predictor of weight loss and maintenance of that loss than keeping a record of what you eat – really cool!

But also a little scary, right? I mean we don’t really expect you to write everything down, do you? 

Let’s start here: There is no morality to fat loss. I like what fellow nutrition coach Josh Hillis had to say “…nothing you eat is bad or wrong. Nothing you eat is good or right. You are not a bad person if you eat junk food. You aren’t a good person if you eat organic veggies with grass fed beef” – Josh Hillis Fat Loss Starts on Monday

Some food choices will get you closer to your goals, and some won’t. I’ll make you a deal; I won’t judge you for what you write down in here if you don’t. Because if you are like me, you are your own worst critic. 

So instead of judging, beating yourself up, and just plain feeling crummy (negative emotions) let’s do the helpful thing, which looks like this.

  • Evaluate my food journal
  • See where I can improve
  • Plan a strategy for what you can do differently
  • Go to the store, buy good food, bring it home, cook it (positive actions)

Easy? I am afraid not. Eating healthy is a skill, and just like any other skill, it takes practice and persistence to get good. 

And that’s what this food journal is all about. Developing the eating skills of a lean person so we can be lean too. 

So embrace the journey, be consistent with your journal, and practice doing what it takes to Get Lean. Lose Fat. Look and Feel Great.

Make It Happen!

Coach Nancy

Shopping List Week of: ____________________

__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Monday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Tuesday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Wednesday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Thursday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Friday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Saturday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Sunday

Plan

Actual

Vitamin □   Fish Oil □    Water □ □ □ □ □ □ □ □

Today I am grateful for

Notes for next week: ________________________________________________

Want a printable version? Click here.

InBody Scan Challenge in April

Cr8 Fitness just finished the YOU 2.0 in 21 Challenge. If you didn't catch the end results check them out here. YOU amazed your coach once again with your consistent work to be healthier. Let's keep that momentum rolling forward. Summer will be here before you know it. Summer always finds us wanting to be outside and active. It just feels good to be in the fresh air. It's so much easier to keep excuses at bay if our bodies are feeling and looking good. 

We need to keep on Making It Happen. Stepping on the InBody once a month will give you feedback on how you are doing. Of course every other week while staying focused on nutrition will help us make tweaks in our eating plan. 

In April you'll step on the InBody at least once. To help keep you accountable I've created a calendar on one of the large white boards in the gym. 

Currently all of your names are surrounding the calendar. The first day you come into training move your name to the day you are going to scan. (no Sundays please) You can see my name is already on April 7th. I'll scan on that day. This calendar is right above the Kettlebell rack so we can remind each other of our scanning day. We're not posting our scan information so relax. This calendar is a giant To Do list for you and your friends to use to schedule your InBody scan. 

I found this information on the InBody website


What are the benefits of body composition?

  • Find your baseline so you know what you need to lose, gain, or maintain
  • Assess your Percent Body Fat so you can focus on fat loss, not just weight loss
  • Maximize your workout routine to fit your unique health and fitness goals
  • Calculate your caloric needs and create a personalized nutrition plan
  • Set realistic goals, accurately monitor progress, and stay motivated
  • Make more educated decisions to improve your body composition

All of this from the information on your scan. Check out their website to learn all sorts of cool stuff, here. 


What should you do if you train on Zoom and still want to scan? Just let me know, I'll make sure you can scan when it works for you. I'll add your name to the calendar and keep you accountable. How cool is that? 

Next step for you? Next time you are into Cr8 Fitness place your name on the date you'll scan. Then scan on that date. That seems pretty easy. Your peeps and I will keep you accountable to your scan day. Then use that information to help you move even farther into a healthy routine. 

There are some tools we've created to help you along your journey.  

Click on a few or click on them all. They are here for you to take advantage of. 

To your best health,

Coach Nancy

March Madness Update 2021

Week two is in the books for March Madness. We celebrated week one with a party. My kind of party that is. Each person picked an exercise for the whole group to do. Of course someone in the group picked Get Ups. While looking at the end goal of 1,000 Get Ups can be daunting, taking them in daily chunks of 38 Get Ups makes it much more doable. Our party ended by sampling a Chocolate Raspberry Protein Shake. It was super yummy and a nice treat after a hard training. 

Today ends week 2 of March Madness. We celebrated by allowing all those in the challenge to pick a prize out of the bucket. There were Gifts of Get Ups, Bonus Get Ups ranging from 10 - 20 that you could add right onto your score card. We also had one prize that was top notch. So far one person from 5am has won this special prize. It was "Do 1, Get 1,000!". Yes, that lucky person had to do one Get Up in order to claim 1,000 Get Ups. They've completed their requirement for the challenge already. Other lucky people gave away Get Ups to others, earned double Get Ups, and even earned Get Ups from others in training that hour. 

Who knows what week 3 will hold. I do know that at the end of the month when you tally all your Get Ups, you'll be amazed. Even if you don't hit the 1,000 it will be awesome to see your final number. There are not a whole lot of people that can say they've done 345 Get Ups in a month, or 517, or 838. That final number represents hard work no matter what it is. 

Keep Making It Happen,

Coach Nancy

Get Rid of the Munchies

I am not sure what triggers it but there are days when all I want to do it eat. What's up with that? Has that ever happened to you? I've figured out a few things that have helped me over the years to get rid of the munchies, so I thought I would share them with you.

Here's how I Kick the Munchies Back to Where they Came From:

  1. Distract myself with work. Making that work as far away from food as possible. 
  2. Grab a hot cup of coffee or tea or water. I can give my stomach something to fill itself but making myself drink it slow because it is so hot often satisfies my need to eat.
  3. Reward myself. I actually will give in to the munchies but I set a timer first. If I can make it 30 minutes or whatever time I set, then I will allow myself to eat something. Often I forget what the timer is for.
  4. Take a walk. The outside air and the sun do magical things for our inner self.
  5. Put your mind on someone else. Write an email expressing gratitude, give a friend a call, or sit down to write a note on real paper. There is something about putting your attention on others that takes the focus off my 'want to have it now attitude'. 

What do you do? If you have a tip that could help me next time the munchies hit please leave me a comment below. Who knows it might just be what I need to save myself from overeating. 

To your best health,

Coach Nancy

Everything’s NOT Awesome

Did you know that  "Everything's NOT Awesome" is a name of a song? Yep, from the Lego Movie 2. There are actually quite a few movies featuring animated lego characters. I'm off track already. Here is what I want to say. The year 2020 wasn't awesome. I don't think anyone is going to argue with that. Here are some of the highlights from my year. 

  • My aunt died
  • My Dad died
  • My sister died
  • Covid Pandemic took over
  • vacations were cancelled
  • Cr8 Fitness wasn't able to be together for more than 2 months.
  • My son's best friend died
  • They tried cancelling Thanksgiving and Christmas

I could scream 2020 was the worst but it wasn't. Here is what I see when I look back over 2020.

  • I spent more time with my family in Indiana than I have since I was married. I was there almost a month in the first 5 months of the year.
  • I was able to spend a week caring for my sister - super special memories
  • I've talked with my mom twice a day since March
  • I was with my sister during hospice
  • The Cr8 Family trained together on Zoom. We figured it out together and found it really can work.
  • My Cr8 Family is a real family in the fun times and when life is hard
  • Christmas was one of the best I can remember, Thanksgiving too
  • And life is precious so don't dismiss it by trying to skip a full year. 

So what does that have to do with "Everything is NOT Awesome" a song from a Lego Movie? My kids got me started on this song because it's catchy and gets stuck inside your head. I often am accused that I always treat life as wonderful and fantastic, kind of like I never have any bad days. That just isn't true. I miss my Dad and Sister more than words express. Having Cr8 Fitness threatened by a virus was stress I didn't know how to tackle. Seeing my son hurt with a hurt I can't fix is miserable. There are two ways to respond: Everything is Hopeless and Bleak or they aren't. I just choose to look at the good and let it define my life. How about you? 

2020 was tough on everyone. Where do you see the good in 2020? Focus on that. And then repeat.  Be known and know others for the good. 

I'm here to see your best,

Coach Nancy

"Just have one good day. Then repeat."

James Clear

A friend sent me this quote today

And just in case you want to hear or see all the words to the song, "Everything's NOT Awesome" you can check it out here.

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