Category Archives for "Mindset"

With Your Help, We SHALL Overcome.

As you may know by now, Gov Sununu has issued a Stay-At-Home order from Midnight Friday March 27, 2020 to Monday May 4, 2020. As a "non-essential" business (who makes THOSE rules?) we will be doing what we HAVE been doing, just expanding it to its fullest potential by going all in on virtual training until we are allowed to open back up the gym doors.

Actually let me rephrase that - WE already have been all in on it, as those of you who are joining us that way know and love. Now YOU are going to be going all in too! 🙂

In anticipation that this might happen we order 70 spankin' new bands to use in our training. We will be getting those in over Recovery Week and making them available. We will also be keeping up on our stock of essential supplements (see what I did there?) so you won't run out. 

Look we all know this isn't ideal. But the fact of the matter is we had a recovery week scheduled for next week, which is going to give us some time to help you work through any technological kinks, get you the equipment you need, and get back up and training you the Cr8 Fitness way.

Here's the thing. Cr8 Fitness HAS a physical location, but Cr8 Fitness is NOT the little gray building on New Orchard Rd. in Epsom. 

YOU are Cr8 Fitness. You are the spirit and soul of what makes this place tick. We knew that from the very day we opened in our back yard - there was no gym then either. Any yet here we are. 

I am counting my blessings. 10 years ago the technology to do what we are doing wasn't even available to small guys like us, if at all. Now we can continue to interact and enjoy each other, even if we are miles away. Don't look at as anything more than amazing! it has been a lot of fun as we have invited each other into our "spaces" - Basements, home offices, living rooms -you name it.

So don't fret and don't even THINK about giving up. I am blessed with a techy mind, and I'll be available to help you get what you need up and running - one on one if that's what's necessary.

We SHALL overcome. By sticking together, loving on one another, and training like our lives depend on it. 

Because they do.

Make It Happen

Coach Dean

Better To Trip With The Feet…

“Better to trip with the feet than with the tongue.” —Zeno

None of us likes the experience of feeling "negative" emotions.

Stress, uneasiness, unhappiness, disappointment, or downright fear - they all feel, well, BAD.

And honestly they are supposed to. In fact it might have been one of those emotions that drove you to start training with us here at Cr8 Fitness, eating better, and working on building good health habits. I know the driver when I started my own 100 pound weight loss journey was fear; that I wouldn't have the energy to play with my kids, that I was doomed to have high blood pressure and diabetes, that I was digging myself and early grave. Those feelings drove me to take action and do something about it.

And I see you doing the same thing -  turning negative emotions into positive actions. 

Many of us are going through a lot of negative emotions right now. The Coranavirus is causing many people anxiety, fear, depression and anger. 

Can I encourage you not to play that game?

I am not being a Polyanna here. There are some real challenges we are facing, I am not blind to that. But don't let negative emotions linger. No good comes out of that. Respond, don't react. 

I am self-aware enough to know this. If I am not careful, when I am stressed I can say unkind things to the people I love the most. And that's where that quote comes in. Harsh words don't have an "undo" button. There are going to be some irritating people doing some irritating things through all this. But that's no different than any other time, right?

Now is the time to practice an extra level of kindness. We need each other. I realize that now more than ever. 

And I also know this - that Nancy and I are proud of you all, the amazing Cr8 Fitness family. The last couple weeks we have had to adjust and adapt the way we deliver our services. And you have adjusted and adapted with us. In fact you've done more than that - you have been an incredible encouragement along the way. It was a tiring week last week, I am not going to lie. But your support and pledge to continue to allow us to serve you in new and different ways is energizing. It makes us want to work even harder for you, so thank-you.

And Remember This: The reasons to commit to your healthy and fitness have come into even SHARPER focus over the last couple weeks. 

The reason older adults are more at risk for COVID-19 has less to do with the number of years they have been on earth, and more to do with the fact they have not been fighting the good fight to stay active and healthy. Those who have sought to preserve and build muscle, eat nutritious foods, and maintain healthy immune systems are way ahead of the game. Now is not the time for any of us to stop fighting that good fight. 

If there is good to come out of this, and there will be, I hope one of the "good" is that more people will purpose to take care of themselves better.

And practice more kindness.

Yes Dean Carlson, I am talking to you.

Make It Happen!

- DC

P.S. If you want to practice a little kindness AND help our local small business community, click here

Training for you To Tackle

Dean and I want you to have the care your are used to whether you are able to come into training or choose to stay home. Everyone in the Cr8 Fitness family has already had a nutrition coaching program delivered to their email inbox. I will send it to your friends and family just let me know. (The invitation came from 'The Grateful Plate" so check your spam if you don't see it.) 

Please be in contact with us daily. I am expecting to see you in person, or have a text, email, response on Facebook, a note in Coach Catalyst or a phone call every day. Let us know if we can do anything for you.

We have created this program to help you practice self-care and stay active over the next few weeks. If you are feeling well, self-care includes:

  •  Drinking plenty of fluids
  •  Getting adequate sleep
  • Staying active and exercising regularly
  • Eating plenty of colorful vegetables and fruits
  • Minimizing stress
  • Limiting alcohol
  • Not smoking or vaping
  • Washing your hands frequently

If you feel unwell, you need to follow the advice of your health care provider.


COVID-19 is a new illness that can affect your lungs and airways. It's caused by a virus called coronavirus. For more advice on how to protect yourself, visit the WHO website.


How to avoid catching or spreading coronavirus:

  • Regularly wash your hands with soap and warm water for at least 20 seconds. I have it on good authority that if you sing 'Happy Birthday' to yourself twice while washing you'll have washed for 20 seconds. 
  • Always wash your hands when you get home or into work
  • Use hand sanitizer gel if soap and water are not available
  • Cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze
  • Put used tissues in the bin immediately and wash your hands afterward
  • Try to avoid close contact with people who are unwell
  • Do not touch your eyes, nose or mouth if your hands are not clean

  Stay at home if you begin to feel unwell, even with mild symptoms such as headache and slight runny nose, until you recover. This will help you to avoid contact with others and allow medical facilities to operate more effectively.

  If you develop fever, cough and difficulty breathing, seek medical advice promptly as this may be due to a respiratory infection or other serious condition. Do not go to a medical facility but, instead, call in advance. This will allow your health care provider to quickly direct you to the correct health facility and help to prevent possible spread of COVID-19 and other viruses.

  If you do need to stay home, do not leave the house or visit public places. Ask friends and family and delivery services to deliver things like food shopping and medicines – but avoid contact with them (ask people to leave deliveries outside). Try to stay away from older people and those with long-term health conditions. Try to keep at least 6 - 7 feet (3 steps) from other people in your home.

Don't Despair - We Got Options!

1) Get a little extra sleep, and then spend some time on a foam roller, stretching and flexibility training. You have enough knowledge to make this time productive.

2) Do any additional nutrition planning and prep work for the week. Remember you should already be on Coach Catalyst daily with Coach Nancy.

3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.

4) Don't stress out!

Check out the options to get in a little exercise on your own. Use at your own risk, and if you shouldn't be doing something or don't know how - don't!


Option 1
Active Warmup #1 (5 minutes)
Basic Training 1 or Basic Training 2 (20 minutes each)
2010 Core Finisher (4m)

Option 2
Active Warmup #1 (5m)
2010 Core Warmup (4m)
4020 Band (10m)
2040 Metcon (10m)

Option 3
Active Warmup #1 (5 minutes)
2010 Core Warmup (4m)
Basic Training 1 or Basic Training 2 (20 minutes each)
2040 Metcon (10m)

Beat The Band Training from Dean Carlson on Vimeo.

We're family so keep in touch,

Coach Nancy and Coach Dean

Don’t Make Temptation Easy

Keep junk food out of sight. And out of the house!

You can’t eat what you don’t have. Don’t keep junk food in the house, and if there’s a goodie jar at work, keep it out of sight. If you have tempting treats in sight, every time you walk by them you have to make a conscious decision to say ‘No’. Eventually the ‘No’ turns into “Well, just this once”, and pretty soon you’re back to mindlessly popping hundreds of calories of sugar into your mouth every day. Stay out of trouble by keeping sweets out of reach!

Please don’t buy into the “well, I only buy ice cream for my husband” bit. If you truly are going to eat healthier, you need to break your addiction. One way you can do this is to build better habits. Don’t be co-dependent. He’s a grownup, if he really wants ice cream, he can get his own.

Here are 10 more ways you can easily improve your health:

  1. Take a walk (or a quick jog if that’s an appropriate kind of exercise for you).
  2. Take 30 seconds to stand up and stretch something at least 3 times per day. Start when you wake up!
  3. If you haven’t started doing so yet, make sure you eat protein at breakfast.
  4. Think of something you’re grateful for.
  5. Put a vegetable or fruit on your plate every time you eat. Any plant, even a couple baby carrots or an apple slice will do.
  6. Plan the next day’s food before you go to sleep.
  7. Drink a glass of water.
  8. When you’re stressed about something, add on the reminder that you are smart and 100% in control of your actions and your attitude.
  9. Send a message to a friend or family member letting them know that you love them.
  10. Take three deep breaths. Don’t forget to smile!

 Bonus Tip:  Don’t play in traffic – keep junk food out of the house!

To you Best Health,

Coach Nancy

Make the Most of Everyday

I was reminded once again this week how short life is, and how time passes by so fast.

The first thing that reminded me was that today is my 34th anniversary. You guys that are in your late teens and early 20’s probably think being married 34 years is FOR-EV-ER, but to me that time has swept through like a passing breeze. I think that Dean and I would both agree that our marriage has it’s ups and downs. Just like a healthy body, the hard work and commitment a healthy marriage takes is more than worth the effort. Just like when you are working toward being physically stronger there can be the temptation to quit when things get tough. I am grateful for a partner that has never quit on me.

I love you Dean Carlson.

The second thing that reminded me that life is short is that cancer is an illness that hits home very closely. My Dad and sister are still fighting this disease. Events in our lives or the lives of the ones we care about can and should refocus us on what is really important. 

We make choices every day.

Choose to make the most of this one, and every one you are given.

Make It Happen!

Coach Nancy

The Day I Jumped From A Plane

Today I am tired. I am tired of people saying, "I am too old to do ......" Seriously do you hear what you are saying? Are you really too old? or are you just not able? There is a difference. 

No one is going to tell my great uncle he can't ski. He is in his 90's and still ski's. I say good for him. He might not speed down the hill like he did in his 20's but just because he had a few more birthdays doesn't mean he can't ski at all. I know he also is smart about his skiing adventures as he is an orthopedic surgeon. He knows what can happen and that doesn't stop him. 

So what is old? We could go on and on about old is such and such number. As soon as you define old with a number you are going to get an earful from people that age that aren't OLD.

So how do you define old without using a number? Better yet, how are you going to act when you get old? 

I am getting older. Growing older is a different story. I know other people my age that act 'older' than me. I also know people that have a higher age than me that act 'younger' than me. I'm not talking about maturity I am talking about ability. Coach Dean did a great job in an article a few weeks ago. "Are you Getting or Growing?"

As I grow older I want to be able to do all the things I want to do. I'm a bit competitive as I grew up the 4th child and had three brothers. I don't like it when I can't do something because of some physical challenge. That is one reason I strive to take care of myself as best I can. It's also the reason that if my grandchildren ask me to go ski diving when I am 90, I want to go if I want to go. I also want them to ask because they know I can do it. 

What is your definition of "Old"? and how are you going to defy it? 

Coach Nancy

I did it once, I want to be able to do it again.

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.

1 2 3 8