Category Archives for "Mindset"

8 Tips to Meal Planning Success

Meal Preparation: Tips and Ideas

1. Create a morning, evening or weekend ritual.

  • Do your grocery shopping on the same day(s) each week
  • Prep food meals on Sunday, the night before and/or in the morning. 
  • Get into a routine to make food prep efficient and effective.

2. Pre-cook chicken.

  • Purchase boneless skinless chicken in bulk and season to taste.
  • Cook in large Pyrex dish, covered in tin foil at 350-400° for 20-40 minutes.
  • Store in a glass container and you have a ready-made protein source.

3. Pre-chop chicken and beef for stir-fries.

  • Purchase boneless chicken and beef in bulk. 
  • Chop meat into 1-inch cubes, portion into 4-8oz servings, and freeze them.
  • Quick tip if you're in a hurry: thaw the meat in bowl of tepid water for 10-15 minutes. 
  • Make a tasty and balanced stir-fry, seasoned to your liking.

4. Pre-chop fresh vegetables.

  • Chop each vegetable into desired sizes and store in individual containers.
  • Use them or omelets, salads, stir-fries and more.

5. Prepare ahead of time.

  • Make large batches of food like chili, stews, stir-fries, and smoothies.
  • Pack your own snacks and lunch (by utilizing Tip 1).
  • Eat breakfast; or pack a Super Smoothie for on the go nutrition. (there are a ton of free recipes here.)

6. Shop at farmer’s markets, if possible.

  • Farmer’s markets provide local, fresh and sustainably grown meat, produce and eggs at reasonable prices.
  • You know exactly where, when and how your food was grown.
  • You develop a relationship with the people who grow your food.

7. Order by the principles above when at restaurants or school.

  • The healthy principles of nutrition do not cease to exist when eating out.
  • You still need high-quality: protein, carbs, fruits, vegetables and fats.

8. Spice up your food

  • Spices and herbs add tremendous health benefits and flavor to your food.
  • Different spices can make tired meals and recipes seem new and exciting.

When I first started changing my family's diet, I worked slowly through this list. Start with one thing this week you can start doing. And do that one thing. It might take a week or two for that to hit a grove, when it does add in the next item on the list. Soon you'll be tackling meal prep like a professional.

To your best health,

Coach Nancy

Shorten Your Long Term Planning

What if your "long-term planning" consisted of sitting down for just 5 minutes every night and writing out how you are going to make tomorrow count?

It's always going to be the little steps - save another dollar, do another rep, read another page - that are going to add up to wealth, health and wisdom.

5 Minutes to get a little better every day.

Make It Happen.

- DC

To Make Goals or Not To Make Them?

There is nothing wrong with making these common New Year's Resolutions. 

  • Get Fit
  • Lose Weight
  • Reduce Drinking
  • Stop Smoking
  • Make more money
  • Get out of debt
  • Spend more time with family

Of course, all of us make resolutions that we fail to keep. 

The good news is that each year is an opportunity for a fresh start. But then so is each week. Every Monday is traditionally a beginning point. Actually every day is a an opportunity for a new beginning. 

We set goals for ourselves each and every day. Some goals realistic and some not so much. Some of our goals we actually reach while others we fall short of.  Many people just like you desire to gain health, wealth, and happiness. Maybe you've concluded that it's just too long or hard to work toward. Remember why you started this thought process in the first place. ​

Take time today to review your goals. I break my big goals down into smaller chunks. I have found the hardest part of goals is sharing them. If I share them or say them out loud I actually have to do something about them. 

Here is my challenge to you. 

  1. Get out a pad of paper, I'm old school - you could use your computer.
  2. Start writing a list of things you want to accomplish. Small or big, totally possible or really pies in the sky.
  3. Winnow your list down to three you can and feel totally confident in being able to accomplish in 2020
  4. Break down each of your three goals into three smaller goals. 
  5. Then begin. Just start. Do something today that will get you one step toward your little goals. 
  6. Make a plan to do something else tomorrow.

So now here is my Bigger Challenge to you. 

Let me know what they are, if not me, someone. 

Make your goals real,

Coach Nancy

P.S. Most of us set some sort of heath goal each year. Check out our Get Back On Track in 2020 Challenge.

One More Merry Christmas Question

Each day throughout the month of December we answered many questions. "Red or Green"; "Gold or Silver"?  What's your favorite "Kids" Christmas movie? "Christmas Eve" or "Christmas Day"? Tinsel or Garland? 'Apple Cider'; 'Eggnog'; or 'Hot Chocolate'? just to name a few. I have one more for you today. 

What's your favorite song at Christmas?

Jingle Bells? I heard the Bells? Carol of the Bells? Silver Bells? 

Deck the Halls? Santa Claus is Coming to Town? Rudolph the Red Nosed Reindeer?

It's Beginning to look a lot like Christmas? Holly Jolly Christmas? All I want for Christmas?

Rockin' Around the Christmas Tree? I Wish It Could Be Christmas Every Day? Jingle Bell Rock?

I'll be home for Christmas? (There’s No Place Like Home) For the Holidays? Christmas (Baby Please Come Home)?

My favorite Christmas carol? I'll give you some hints:

  •  It's probably one of the first ones I learned all the words to. 
  •  I was in day care for over 15 years, this song has hand motions for children to do
  • The message of this song is simple- everyone gets it.
  • Its a song of real giving
  • Its about the true meaning of Christmas

From my family to your family. Have a Merry Merry Christmas.

Why Don’t You Just Quit

If you want to achieve more, sometimes the best thing to do is ‘quit.’


Yes, quit.

Sometimes the easiest way to make things happen in a positive fashion, for example…

  • Feel Like You Did at 20
  • Gain Muscle
  • Eat Healthier
  • Exercise Consistently
  • Look Better
  • Have More Energy
  • Lose Unwanted Ugly Fat

…is to quit doing some of the things that are standing in the way progress.

Here are some ideas to get you rolling:

What activities can you quit spending time on that produce little value or don’t help you reach your goal?

What people, that aren’t supportive of you, can you spend less time with?

What websites can you quit wasting time on?

What TV shows can you quit watching?

What stressors zap your energy that you can quit worrying about since you can’t change the outcome anyway?

And one that may ruffle your feathers…

What excuses can you quit making?

So instead of quitting the way most people do…they quit thinking big and they quit setting lofty goals…go a different route and quit doing some of the things that are standing in your way.

I'm over 50 and I often feel uncomfortable in my own skin because I've chosen a path of being strong and staying healthy. For those of you reading this that think I have done anything more than what you can do, please 'quit' telling yourself this. Anything I can do you can do. I am strong not because I worked at it one day or one week but over time. I am healthy not because of my choices this past month or in the past six months. Quit telling yourself you can't be like me because of this and that. I am human and I have stress, sleepless nights, teens, adult children, and family issues just like you. AT one point when I was 40 I quit telling myself this is just how it is and I started to do things differently. 

Quit telling yourself it’s impossible, and start making it happen!

Coach Nancy

It’s Never Over

It's time to stop short term thinking.

The modern American life is built around short term thinking. The latest tweet, or sound byte on the news. The new "it" actor or actress. The new cars coming off the assembly line. What's coming to Netflix this month? And the next day we forget about all that and are looking for the latest "new".

What good is that doing? 

I would submit none at all. This way of thinking, of living really, keeps us in this frenzied spin-cycle of trying to keep up and never quite being satisfied with all the blessing we already enjoy.

As I write this we are coming to the end of "Transform in 4", a focused period of building healthy nutrition habits centered around some really tasty food. And the inevitable question is...

"What's Next?"

How about this? Evaluate what you did over the last 4 weeks. What you did well with eating and exercise, and what you struggled with. On the things you did well, why? Was it because you planned and prepped? Was it because you liked the food? Was it because you maintained focus in a structured setting? And the things you didn't do well? Why not? It's not a judgement on your character, discipline or self-worth. It's just an "is". We evaluate, get help where we need it, and keep working at it. 

But DON'T think because the 4-week challenge is over that "It's" over.

Because it's never over. 

I love, love, love this quote from James Clear:


"How long does it take to build a habit?

21 days? 30 days? 66 days?

The honest answer is: forever. Because once you stop doing it, it is no longer a habit.

A habit is a lifestyle to be lived, not a finish line to be crossed. Make small, sustainable changes you can stick with."


Did you catch that? "A lifestyle to be lived, not a finish line to be crossed".

It's not that you HAVE to keep working on your health and fitness for the rest of your life.

It's that you GET to. 

Because I hate to break it to you. - You'll never get it perfect, all the time. But by sticking with it you'll find new ways to make it work better for the life you are living right now. 

So what's the small, sustainable change you can stick with right now?

Do THAT, and don't worry about the rest of it. Because once you do enough of those little "that's", real change starts to happen.

But it doesn't just happen by itself. It's up to you.

To Make It Happen!

- DC

P.S. - If you are not a Modernmeal Subscriber you are missing out on a whole lot of easy. It's a measly 50 cents a day, for crying out loud. Get It Here Now!


Gratefulness does not come naturally to most of us.

It’s kind of like exercise.

We know it’s something we should practice, but we just don’t feel like it.

Seems like it’s easier to find something to gripe about than something to be thankful for.

But just like exercise, when you practice gratitude it becomes easier, and just like exercise an attitude of gratitude just makes life better.

I need more practice.

So here goes:

I am grateful for my hard working hubby who works long hours, can do anything he sets his mind to, and  loves me and his family. I love you Dean.

I am grateful for my 6 kids. The joy and enthusiasm they bring to me each day is priceless. To think I am a Gigi (grandmother) to 3 amazing little ones is more than I can fathom. 

I am grateful for my parents, and siblings. I will never understand why God gave me such a wonderful experience growing up.

I am grateful for Cr8 Fitness. I am grateful to every person who has walked through our doors. You allow me to do what I love to do. By allowing me to help you be better, you make me better. Thank-You!

I am grateful for the daily blessings the Creator bestows every day that is all too often overlooked. The sun that lights our way, the air we breathe, and the beauty of this world.

Practice makes perfect, so even when it’s hard I challenge you to practice a little gratitude each and every day. 

Happy Thanksgiving!

Coach Nancy

Thanksgiving Week Schedule Here!

It's almost unbelievable that the Holidays are upon us, and for me they really start with Thanksgiving. I just love everything about it. Food, family and football about sums it up!

Just a heads up on our schedule for next week. I know y'all are busy (so are we), but you'll want to make plans for your training. Yes, it IS that important. 🙂

Training Schedule Thanksgiving Week:

Mon, Tue, Wed: Regular Training Schedule All Classes

Thu, Fri: No Training

Sat: World Famous "Pies Off Thighs" Post-Thanksgiving Day All Family Training at 8:00am

If you have never been to Pies Off Thighs, you don't want to miss it!

Nancy and I are so grateful for you being part of our fitness family. You have been patient with us as the house is being built and I have no been in the gym as much, so thank-you. I feel very inadequate when trying to express how much it means that you put your trust in us and choose to train here.

I've been reading the board of all the things YOU are thankful for, and I am reminded we need to count our blessings more often!

Life Is Not a Dress Rehearsal

Life is short. I am reminded of this today. Looking through past pictures will do that to anyone. Thinking those pictures were taken not too long ago is a reminder that time flies faster than any of us thinks.

We do not get a Do – Over. I know at times, I wished we did. We have assurance of this moment and no other. Today, I want to make sure I let you know, I am proud of you. I am proud of you for taking steps to be better each day. If our lives cross paths momentarily or for a very long time, I am thankful. I am thankful for you being in my life, for touching my life with yours.

AS you train today and everyday, Train as if this is not a dress rehearsal. It isn’t.

AS you work today and everyday, work as if this is not a dress rehearsal. It isn’t.

AS you eat today and everyday, eat as if what you eat today affects everyday. It does.

AS you hang out with friends and co- workers, give them a high five. You are affecting them. It is your choice to affect them positively or not.

AS you spend time with family, let them know you love them. Tell them. Look them straight in the eye and let them know they are not something taken for granted. They are important pieces of you.

You are not practicing to live. You are living.


live a little bigger.

hug a whole lot more.

tell others you love them a more often and in different ways.

take care of myself better each day.

attack each day with vigor.

This is not a dress rehearsal.

Make Every Day Count,

Coach Nancy

Attitude of Gratitude Challenge

Here’s my challenge to you today.

Be grateful, and then put some action behind that gratitude.

Maybe on today it is as simple as saying thank-you, or paying for the Dunkins for the man or woman in line ahead of you in line. I think that is something I should start doing everyday, not just in November.

Don’t just let this day pass you by, let’s make something good happen today.

Let’s give someone else a reason to be thankful – promise?


Coach Nancy

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