Last week at Cr8 Fitness we invented a Holiday. It was a holiday of huge importance. In fact it was such a big deal that all bosses everywhere gave you the day off. Many of you used that day to travel, dine, shop, see family and friends or just to take some you time. We called the Holiday - FUN Friday.

Allowing your brain to think of exciting, thrilling events like time travel and all expense paid shopping trips in Europe or even your boss giving you the day off is Imagination. Its a side of us that feels childish and yet it gives us a sense of freedom to think outside of normal. 

I am sure you could see me in a bouncy house full of those little balls playing up a storm. I haven't done that in years.

And at the same time because I would have to travel over an ocean it is less likely I am in a far away country enjoying extraordinary buildings. 

In fact and truly you can do this too, there are filters you can add to your camera that enhance your image, add backdrops, or even change your appearance. 

You guessed it, Imagination is not real. But there is a very real part of my life that should shine, my thankfulness and appreciation of you.  

Thank you for being you. (and being real)

There are some new awesome things that have changed at Cr8 Fitness to go along with the great training, fun atmosphere, and companionship that has always made up the heart of Cr8 Fitness. We didn't anticipate all these new things but they make it feel all new. 

Having the Best Day Ever and you should too,

Coach Nancy

I enjoy Super Hero movies. They entertain but they also make me feel as if we (the collective we - humans) come together we could do just about anything for good. 

Recently the 6pm peeps threw me a party, A "Just Cuz" Party. There wasn't a real reason, they just wanted to give my spirit a boost. And boy did they. I left that evening on another planet. They did a great job giving me a lift. 

In turn I went into the house with an extra smile and had loads of fun with my family. Sometimes on Friday night after a long week, it is hard to have that energy. It was easy after that party. 

You see they sparked a little something inside that made me want to give back to others. When Coach Dean saw a saying the next day, it sparked a little something inside him to do the same. It was a simple saying but powerful. 

YOU'VE GOT THIS!

The saying wasn't intended to help the person who wrote it but it was for all who read it. Just think how many people we can give a 'pick me up' to just by having them read - YOU GOT THIS?

Coach Dean and I have always said, "If you get a little healthier, you automagically get a little happier and the whole world needs a little happy". 

I'm excited to put this on a shirt. We can start by wearing our shirt in the gym and around Epsom. We can make our peeps a little happier and then they can go home and make their family a little happier. Soon all of Epsom and our surrounding towns will be just a bit happier. And then the world......

YOU GOT THIS!

Coach Nancy

Stress is probably the biggest thief of good health. It robs us of sooooo much. Training battles that stress physically but an emotional outlet, with plenty of sleep, and good eating also battle the effects of stress.

I don't see the stress of covid going away anytime soon. Which means we need to find peace with the plan you've put in place or others have put in place for you. (I totally get that is super easy to say and almost impossible to do) Food won't take any of that challenge away. I have heard like the Freshman 15 there are some who have put on the Covid 19. (bad play on words but you all get the point)

Here is what I would do to give us a step up when it comes to snacking less. Make snacking harder than it is now. If you have lots of snacky foods at home, get rid of them or put them in a locked box. Cover them with a pile of bricks. Make grabbing them harder or a slower process to do. You'll still want to snack, you might even unload 30 bricks on top of your favorite snack food to eat them. BUT it will give you pause and make you work for it. Dean and I purposely don't buy snack foods so that when we want them, we have to get in the car and spend a bit extra cash on them at the Circle. It works.

Health for myself and for you is what I work hard at. During Recovery Week (remember it is this week - through September 7th. Regular training starts on Tuesday after Labor Day.) come up with a plan to give yourself the edge when it comes to stress. Recovery week is deigned to take the 'Edge Off' of the work your body has put into physical training. BUT that doesn't mean you just sit around doing nothing. Here are some ideas on what you can do during this week. 

• Sleep in a bit longer if you are a 5am peep. A little extra sleep will give you the edge up on keeping your immune system strong
• Enjoy time with friends and family. Purposeful time. Sitting across from a person and speaking with them. (Its just not the same if you're in the same room texting)
• Plan meals for the week. 
• Make a new recipe you have been wanting to try
• Take a hike 
• Ride your bike
• Spend time outdoors doing something you enjoy
• Create your grocery list
• Prep food for the week.
• Help your kids ease back into their school routine.
• Foam roll or stretch

The point is to spend some time purposely doing something to help you feel good or which takes stress away. Being able to do something that gives you a step up on feeling good at the same time taking stress away earns you bonus points. Everyone wants bonus points. (but don't stress about getting them. 🙂

Do you need a bit more Mental Toughness to translate into Extra Effort. Our MTXE shirt has received the most comments from any shirt we have ever designed. We used to call this the Monday morning shirt. I believe right now we need to wear resolve daily. With insight from a few peeps at 6:15am we've brought back this shirt. You'll be able to order it when you get back in September. 

Mental Toughness Extra Effort,

Coach Nancy

Remember as a kid or maybe even as an adult walking across the hot hot sand at the beach? I sure do. As quick as your feet signal they were on fire you make a mad dash for the cold water? In my case that was Lake Michigan not the ocean like many of you. With my parents, brothers and sister we would pack the car for the very long trip to Florida every few years. I loved it. I love palm trees. 

Right now in NH it is well over 90 degrees. I have no idea what the humidity level is but as soon as you step out of a shower you'll feel like you need one again. Its that hot. I could start whining here but I won't. Its late July almost August it would be odd if it wasn't this hot and humid. Imagine the tropics. Enjoy the few days that it feels like you live in Florida. Just think if you were a palm tree you'd love this weather.  

Be a Palm Tree, 

Coach Nancy

Having fun is important. A cheerful disposition is good for your health: Doom and gloom leave you bone - tired. At times we need to be serious and taken seriously, but that shouldn't interfere with overall attitude. We need to laugh at jokes, at situations, at ourselves. Laughter is the like an internal workout. It exercises your soul and keeps it healthy. 

Laughter is the best medicine. It's an old proverb and still very true. 

Here's to your best health,

Coach Nancy

Those people who know me well know I don't tend to do things halfway. When I commit to something I try to give my best effort and steer toward excellence. Even when I don't hit it, I don't want to have to tell myself I didn't try hard enough. Failure isn't the end, just one more way to learn, but giving up or giving in without giving it your best builds habits I'd rather not build. And yes, sometimes I take it too far, or take it too hard when it doesn't work out like I want. I'm still working on not taking myself so seriously Coach Nancy. 

One of the things I do take seriously is trying to stay fit and healthy. I don't always hit that mark either, which is why I am really glad to have the focus of our current "Sizzlin' Summer Slimdown" challenge. Me and the InBody had some words the other day, and unfortunately I had to take it's word over what I wanted to believe.

Which brings me to this quote from one of my favorite authors and quote genius, James Clear:

Now don't get me wrong, there is nothing wrong with having a hobby. I have enjoyed woodworking since my dad and Paul Davis taught me some basic skill in 4-H. Creating something with my hands is something I very much enjoy. But I don't do it all the time, in fact I can literally go months between picking up my tools. But that's not going to kill me.

On the other hand, there are some things you just can't pick up and put down any time you feel like, or get "too busy", or just aren't in the mood.

Your Health and Fitness is one (two?) of them.

Your health isn't like riding a bicycle. You can't put it on the shed for 6 months or a year and get right back on and start riding. It takes awhile to get back in the groove.

When it comes to the health and fitness habit, momentum is everything.

And as we all know, momentum works both ways.

If you don't like starting over, stop stopping.

You get one life. There are no "do-overs". You can't hit reset and buy another one. 

You have been given a gift. You can take care of it like you would a new Ferrari, or you can treat it like a beat up 66 Plymouth. Vintage 66, that's me. A little dinged up, the hardtop is fading a bit, but I am still taking care of it the best I can.

Don't make your health a hobby.

Live life to the fullest full-time, all the time.

Make It Happen!

- DC

Since we didn't get to celebrate with them in May, I asked each of them to let me know what their favorite training times were or a list of some of their favorite exercises. We're all enjoying the celebration now. I'm sure you remember the recent round of Tabata? That was a favorite of Brians. Donna enjoys games so we've played cards and will soon enjoy Teaming with Toys. Dan....... Well we'll just have to hold you in suspense.

Soon others will join them in reaching a status of training with us for 12 years. Gretchen, Amy, and Mark are right around that corner.

Thank you from the bottom of my heart for being in my fitness family. The Cr8 Family is kind of special don't you think?

Coach Nancy

As a kid I didn't eat many veggies. I always had a reason, most of them had to do with color. Yes, to my embarrassment, I often turned my nose up at a food because I didn't like the color of it. While I love the color purple and red, I didn't think you should eat a vegetable grown underground that was any color but orange. Which means I didn't try beets, turnip, rutabaga, parsnips, radish until I was an adult. Sadly I didn't even consider where potatoes came from since french fries didn't remind me of a veggie in any way.

Here is what I like to do now, I like to introduce those I know to try a new food. I've tried many new foods, new ways to prepare them, or new recipes to find that I love them. I've tried a few that I didn't. I wouldn't know unless I tried. 

I've heard it often that you should give everything a try once. (at least when it comes to foods). While I was as stubborn kid, I don't want to classify myself as a stubborn adult. 

Delicious Roasted Turnip- Even a Kid will Eat

• 2-3 turnip, peeled and cut into bite size pieces
• 2 Tablespoons olive oil
• salt and pepper

Place the cut turnip on a pan, drizzle with olive oil. Salt and pepper to taste. Bake in a 400 degree oven for 30-45 minutes. (could be longer if you cut your pieces large) Simple but sooooo soooo sooo good. 

Here is my challenge. Send me proof that you tried some new food this week. It could be a food you like but prepared in a new way. I always love new recipes that you've tried for me. Take me up on my challenge. Hit comment below to show me proof. 

To Your Best Health,

Coach Nancy

As a side note. I cut up the turnip and Coach Dean cooked them up for me. He makes dinner each night so every once in a while I help out. 

I'm on my deck soaking in the sounds of a peaceful waterfall while yards from me, my house of over 30 years is being torn down. Calamity or Calm? I'm choosing calm for many reasons. 

I've got encouraging peeps surrounding me. I snapped a picture of the house as it was being demolished and sent it off to a training group in the morning through a texts. Instantly there was music on my phone as replies to my picture poured in. 

Friends, you gotta love them. While I am not sure what the future holds. It could be ice cream, or a pool, or tennis courts, or a greenhouse.  I am sitting outside listening to a relaxing waterfall as the house falls down. 

Thank you for being peeps I can count on in any situation.

Coach Nancy

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