Category Archives for "Mindset"

It’s your choice

Every day you get to choose…

Not what happens to you…

But how you respond…

Attitude makes all the difference…

You aren’t always going to succeed to the level of your expectations…

So what?

That’s Life.

Get off the mat and keep working at it…

There is no such thing as “failure” when you learn from your mistakes…

Now I am not a “pie in the sky dreamer”…

I don’t believe “thinking happy thoughts” is going to solve all your problems, real or perceived…

But I also know that wallowing around in self-pity is counterproductive…

You have a lot more control than you may think…

Don’t accept being less than your best…

And strive to be better every day…

Don’t wait for “it” to come to you…

Get out there and…

Make It Happen!

Doing one thing to win the first hour each day in order to Win the Day!

Coach Nancy

Recovery Week is April 21 to April 27. Enjoy!

Ever since we opened the doors of our training gyms, recovery weeks have been built into the training schedule. This is not an accident. Neither is it just "vacation time" for Dean and Nancy, although those are the only weeks we can schedule time off.

To me recovery is instinctual. Training hard is taxing on the body and the mind. There is a point where your CNS (Central Nervous System" says NO MORE, and training starts to make you worse, not better. Our goal is that you never reach anywhere close to that point. We were doing "recovery" before recovery was cool, and we ain't a gonna stop now! 🙂

In fact proper recovery between workouts is factored in as we design your training program as well. It's one of the reasons we do not have regular training on Wednesdays. Two days on, one day off, two days on, two days off is by design. More is not better, better is better.

As I have gotten older, I have become even more sensitive to recovery. I recently read a book by science writer Christie Aschwanden called "Good to Go". The subtitle is "What the athlete in all of us can learn from the strange science of recovery".

"Strange Science"?

The science of recovery is pretty new, and there are some pretty weird, wild and yet-to-be-proven things that people do to recover. From recovery pajamas to float tanks, the book examines it all.

When it comes down to it, what we are trying to do is recover from the systemic stress that is placed on our body and mind on a daily basis. This is hardly just training stress. Work, kids, traffic, politics, illness - you name it, there are a lot of stressors in life. We want to manage the overall stress load in order that we can achieve physical and athletic improvement. 

The biggest take home I got from the book is no secret - the #1 thing you can do to de-stress, and enhance recovery is sleep. Not always easy, I know. You are talking to a guy whose alarm goes off before 4:00am. I get it. But I do what I can to get as much as I can whenever I can.

I have used a lot of different tools to measure my recovery over the years. Right now I am testing a piece of software called RestWise, which monitors overall training load based on objective measures such as Resting Heart Rate (RHR), HRV, SpO2, and Weight fluctuations, as well as subjective measures such as energy and mood. It's pretty interesting, and they boast clients from pro sports teams and olympic athletes. 

If you don't want to get that fancy, one of the simplest ways to monitor your recovery is to measure and log your Resting Heart Rate every morning when you get up. I use one of these $15 devices to take my pulse and SpO2 every morning - takes about 30 seconds. If your RHR is trending up, it's a good sign your recovery is compromised.

The bottom line. Enjoy your recovery week. It is a purposeful part of your training plan, and just like your don't want to miss workout days, you don't want to miss recovery days. You WILL NOT de-train in 7-10 days, so chill out - you are NOT a unicorn.

If you want more on the science of recovery, keep reading. 

Train Hard. Recover Harder.

Coach Dean

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Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.

The Recovery Curve

I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!

The following illustrates a “good” recovery curve:

The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).

Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.

A closer look at the chart will help explain what I mean.

The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.

The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.

But what’s going on?

Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!

Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.

You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.

The recovery curve continues with Supercompensation. Here is how Coach King describes this process:

“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation

In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!

As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!

The flip side to all this is what happens when the recovery process isn’t working so well.

This chart represents recovery gone “bad”:

When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.

The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest. Recovery weeks provide that rest.

If you want to know more about the recovery tools I use and why you should consider them, hit me up and let's talk.

- DC

"Eat Your Vegetables!"

Do you hear that tone, like it was coming from mom?

Unfortunately way too many of us have memories of soggy green beans. Or the same veggie served over and over until we were seeing them in our dreams. Many of us are still hanging on to those memories as an excuse to not eat vegetables to this day. Cut it out!

Now I am not blaming mom, because when I was young the grocery stores weren’t packed with all the choices we can get now. There wasn’t the plethora of fresh options, while most people had a garden they only produced so much. Farmers markets and CSA’s were nowhere in sight.

We have no such excuses.

In fact even when fresh isn’t available frozen vegetables are extremely high quality, inexpensive and can taste really, really good. Last night for dinner I made a favorite, and it is super easy. Roasted Vegetables from a bag of frozen mixed veggies (broccoli, cauliflower and carrots), a little salt, pepper and olive oil. Mix it all together and roast in a 350 oven for 45 minutes to an hour. The vegetables natural sugars start to caramelize – delicious!

Vegetables and Your Health

“Eating higher levels of veggies and fruits are associated with a lower incidence of:

Cardiovascular disease

Colon, prostate, cervical, lung, ovarian, pancreatic, thyroid, and breast cancer

High blood cholesterol

High blood pressure

Type 2 diabetes

Obesity

Stroke

Osteoporosis

and a lot more that aren’t on this list…” – Dr. John Berardi

There is no magic pill, potion, or lotion that is going to do all that. Now if that list doesn’t speak to you, do vitamins, minerals and fiber? PLUS you get to try an amazing variety of incredible tastes from all over the world – right from your very own kitchen!

Did You Know? Vegetables (and fruits) provide an alkaline load to the blood. Both proteins and grains present acid loads. Too much acid can cause loss of bone strength and muscle mass – not cool. Osteoporosis is not just about calcium. Stay balanced by getting enough veggies.

The Good News? Vegetables are good to eat and good for you!

Eating vegetables will enhance our nutritional quality and they come in such a variety of ways to eat and enjoy. Its recommended to eat at least 2 servings of vegetables every time we eat. 1 counts, but at least 2 is way gooder!

What’s a serving?

1/2 cup raw chopped veggies

1 cup raw leafy vegetables

Here’s are some other (non-measuring cup) examples:

5 broccoli florets

10 baby carrots

1 tomato

4 slices of onion

1 cup of leafy greens (spring mix)

15 cherry tomatoes

0.5 bell pepper

1 cup of spinach

“But” you whine “I don’t like any of those!”

Lucky for you there are hundreds of vegetables in this great big wide world. Check out this list.

Help everyone out and post your favorite way to eat your veggies. 

To your best health,

Coach Nancy

One of my favorite scenes from one of my favorite movies includes this exchange between Captain America and the Hulk...

Steve Rogers:
Dr. Banner! Now might be a good time to get angry.

Bruce Banner:
That's my secret, Captain. I'm always angry. (morphs into the Hulk and punches the leviathan)

HULK. SMASH!

I was reminded of that scene when I was talking to a client about their motivation, or in this case lack thereof. The gist of the conversation is that he found it hard to be motivated to train regularly, and to nourish his body with good food choices, and to lay off the alcohol.

But the kicker was when he said something along these lines; "Well it's easy for you, you're a trainer, you're always motivated!" 

Yeah. Right.

Because I am a trainer I have some unique genetic makeup that causes me to be full of energy all the time, never get tired, always feel like working out, and be predisposed to eating broccoli and sprouts, while vomiting at the site of chocolate cake.

Tell that to my 280 pounds self from 15 years ago. The one that couldn't walk up the stairs without getting winded, got home from work and crashed on the coach for four hours every night, was pre-diabetic and just plain unhealthy.

I am no superhero, but I do have a secret. Just like Bruce Banner.

Here it is. 

I am not motivated all the time. But I take action anyways.

You see we have motivation all wrong. Motivation is about emotions, and we tend to be ruled by our emotions, rather than control them. If I only trained when I felt like it, if I only ate right when I felt like it, if I only went to bed early when I felt like it - I'd be the mess I was 15 and 20 years ago.

Just like in the dictionary, Motivation follows Action. Feelings follow Activity. 

When you don't feel like it, do it anyway. 

It's not easy. If it were easy everybody would do it But think about it this way. 

Have you ever regretted getting that workout in, once it was over? Have you ever regretted biting your tongue and responding kindly rather than reacting in anger? Have you ever regretted an act of service when you rather would have stayed home?

Didn't think so.

You absolutely will need some of level of discipline, and success breeds success. The more you exercise a little discipline, the easier it gets to continue to do so. The opposite is also true.

Don't tell yourself you are not motivated. You already know.

Take action. Put your feet on the floor, and get your butt out the door.

You won't regret it.

Let's Get Smashing!

Coach Dean

I know what you are thinking, no not we are not going to talk about Skittles.

What does it mean to "Eat the Rainbow?"

Simply aim to eat as many “colorful foods” as you can throughout the day; real food - think fruits and vegetables, not Skittles. Eat green, purple, red, yellow, blue and orange.

Kind of sounds like advice for a child right? That's good, it should be that simple!

Why Color is Important

Whenever you are about to eat a meal, look down at your plate and ask yourself “where is the color here?” You want to be able to easily spot 2-3 different colors every time you eat. This is an indication that you’re eating foods that contain many different nutrients, vitamins and antioxidants.

Nature has a very simple way of letting us know which foods are really healthy and full of nutrients - color.

Close your eyes for a second and try to visualize this: the strong blue/purple color of fresh blueberries, the deep red hue of tomatoes, the bright orange of carrots.

These colors indicate nutrient content and and also the presence of antioxidants, phytochemicals, and other free radical fighting ninjas which are important in slowing the aging process and helping our body deal with inflammation.

Think Lots of Color

The different colors in fruits and vegetables indicate the different types of antioxidants. There are many types of helpful antioxidants, so you want to make sure you are exposing yourself to a variety by including different colors on your plate. You don’t want to consume only orange and red fruits and veggies while ignoring the greens and yellows. You want a wide variety.

Branch out, eat the rainbow.

Avoiding White-and-Beige-Only Meals

A standard unhealthy diet is going to be made up of many white, brown, and beige foods. As you can tell, this means colors (antioxidants) are lacking. If you notice that a lot of the foods on your plate are white (potatoes, rice, cereal, bread, pasta), brown (beef, pork, sausages, heavy sauces) and beige (cheese, processed carbs, low quality chicken and turkey), then it’s time to add some color to your plate in the form of fruits and vegetables.

Remember, every single meal you consume should have noticeable colors in it. Aim to get 2-3 different colors into every meal and you will be on the right track. Once you get the hang of that, think about your day/week as a whole and figure out which colors you might be ignoring (greens? Reds? Orange? purples?), then start adding more of those kinds in too.

Need some help to get you started? Try this recipe for Rainbow Chicken.

Rainbow Chicken

This chicken is a fiesta of rainbow colors, and is quick and easy to prep and bake – give it a try tonight!

• 4-6 skinless boneless chicken breast (thin cut)
• 2 cups no salt added chicken broth
• 1 small purple onion
• 1 small green pepper
• 1 small red pepper
• 1 small orange pepper
• 1 small yellow pepper
• 1 medium tomato
• Goya Adobo seasoning

Preheat oven to 425

Pour chicken broth into 9×13 pan and lay in chicken seasoned with 2 Tbsp of Goya Adobo.

Slice onion, peppers and tomato and arrange on top of chicken, and sprinkle an additional 2 Tbsp of seasoning.

Cover tightly with foil and bake for about 20 minutes or until chicken cooked through.

To Your Best Health,

Coach Nancy

Have you ever set a goal, and then just kept it to yourself?

Did you reach that goal?

I have done it a hundred times. I set a goal, but then I just kinda kept it to myself. Less pressure that way, you know?

That was a bad plan for me, and I am guessing it wasn’t too helpful for you either.

Lately a few people have shared their goal with me, and also with a few others. In fact at the moment the entire Cr8 Fitness family is working on a goal that started out with one person. Our Million Meter Match is all about a goal and working a daily plan in order to reach that goal. You know what? We are doing amazingly. We're just mid point on our time line but over half way there in outcome. 

That is because we shared. We shared our goal and we are consequently sharing the work load.

On top of that, we kept track of our progress and shared our successes too.

Turns out that sharing your progress is one of the best things you can do.

Check out this article that shows how participants in a weight loss challenge actually lost about 5x more when they shared how they were doing (including selfies of their progress!)

If you have a goal - Share it.

Like mom always said, sharing is fun!

To your best health,

Coach Nancy

The perfect night’s sleep is everyone’s dream, but few actually achieve it on a regular basis. These simple steps could be the key to your perfect night’s sleep.

1. A bedtime ritual is key to winding down. Get in the habit of doing the same activities 30 minutes before you climb into bed.  A warm bath touched with a few drops of lavender oil in the water will enhance your relaxation.  Also try to avoid stressful stimulation from the evening news or violent movies, instead listen to soothing music.

2. Eat Right.  Focus on protein and veggies. Avoid simple carbohydrates like processed foods such as cookies, cakes, candy, crackers. Don’t eat anything two hours before bedtime. Giving your body a break from the work of digestion will allow it to do the work it is designed to do while you sleep instead. 

3. Lay off the caffeine. Avoiding stimulants like tobacco, coffee, alcohol, and sugar, particularly in the afternoon and evening. I know, sounds like it's impossible...but it's not. Suffer through the sleep deprivation for the day, and sleep more soundly the next night.

4. Take your Supplements. Vitamins B complex helps in the conversion of tryptophan to serotonin, so a good vitamin B supplement in the morning along with vitamin C is sleep insurance. I also use a calcium/magnesium supplement, ZMA, to help relax any tense muscles. Cr8 Fitness carries ZMA to help you out even more. 

5. Drink Plenty of water. This sounds counter productive to sleep. Drinking at least 1/2 your body weight in water each day will help you body to function best. Since we're talking about sleep here, drink most of that water during the day and not right before you try to sleep 8 hours straight. A dose of helpful herbs can be found in a cup of chamomile tea. This hot tea is a soothing way to end the day. It has a tranquilizing effect, induces sleep, and improves sleep quality.

6. Expend energy - Don't skip your workouts. Training at Cr8 Fitness produce endorphins. These endorphins are those feel good hormones that boost your self esteem. They also help ease depression and improve sleep. But observe the two-hour rule by stopping physical activity at least two hours before bedtime.

7. Make your bedroom a quiet place. Keep the room dark and cool. Remove the TV, computer, and even the clock if these items make you restless. A comfortable bed and pillow are going to be key items if you want to sleep well.

Bottom line, ask yourself is staying up late to do whatever you need to do, really worth it? Are these expectations you have of yourself necessary or even important to you? If not, it's time to let go. Relax—you’ve earned it. You’ll be just a nod away from sweet dreams.

Coach Nancy

I love hearing success stories. It inspires me to dig deeper inside myself when I see others have already conquered their goals. After years of reading and hearing others succeed I've found they have 3 things in common. 

Share. The first thing I have noticed about those that succeed is that they don't keep their goals to themselves. They elicit others to share in their experience. Take Dan for example, Dan told me (his coach) he had a goal of doing a Million Meters in a Year. He had already laid out a plan to accomplish his goal. I merely listened and encouraged him to tackle it. I'd be there to help. He soon told others in his training time. He asked them to ski alongside him each morning. They were sharing in his experience and in the process helping him. It's gone further as now Cr8 Fitness has a goal to Match a Million Meters in March. By one person sharing his goal, we all have a short term goal that I am sharing with everyone who reads it here. (by the way its being posted on Facebook and Instagram to enhance that experience even more)

See. The second observation I saw was those that have experienced great success have posted their goals where they could 'see' them often. Crystal is taking advantage of all the offerings of Zen Planner. It's the app we use at Cr8 Fitness to track your attendance. Inside of Zen you can 'see' a calendar of all the training times you've attended. These can be printed out if you needed to. Crystal has a goal of 100% perfect attendance. Seeing her boxes fill in each day inspires her to keep going. She has also shared her goal with her training time and her coach. She is taking her goal seriously and she is making it happen. 

Say. Say it out loud. Over and over goals are reached by those that are clear cut and easy to digest. "A Million Meters" - sums up Dan's goal. "Perfect Attendance" is Crystal's goal in a nut shell. How can you sum up your goal in a sentence? Be able to 'Say' it out loud. Cara and Roni have shared their goals with each other. They have posted pictures you can see.  They have also said it out loud to themselves and to others. They want to "Keep Going". They have not completed their goals yet. So "Keep Going" has become their mantra. 

Share, See, and Say. Do these three things after determining your goal, and watch your success rate soar!

To your best health,

Coach Nancy

I'm right there with you.

February may be the shortest month in days, but it sure seems like the longest month to slog through.

And while the days are getting longer and it's not getting dark quite as soon, it seems more like a tease as we not so patiently wait for the warmer weather.

And our motivation wanes.

We are sick and tired of getting up early and driving to the gym in the dark, or doing the same on the way home from work. 

I get it. 

And I also know if we aren't careful and proactive about pushing through, we are going to get on that slippery slope from always to sometimes to seldom to never.

So what are we going to do about it?

Here Are Your 3 Steps to Finding Your Fitness Focus (in February).

First, go back and revisit why you train in the first place. When we get tired, or discouraged or sore, we lose focus on the vision we had when we started. We forget "why" we are on this personal journey of better health through fitness. 

The solution is straightforward.

Make sure you have your "Why" written down. Seriously, take out a 3x5 card and write it down.

Here's Mine:

Then post it where you will see it EVERY day. Mine is on the cabinet right above my workstation. It hits me in the face every time I sit down and stand up.

And of course there is no "right or wrong" here. Your why is, well, yours. It is not for anyone else to judge.

The second part of the "find your fitness focus" process is to hang around the right people. And I don't just mean your friends and family. We get inundated by voices all around us; on the radio, on television, social media - all of it.

In fact most of "hang around" the virtual world more than the real world. And frankly most of those voices are full of negativity, whining and complaining. What effect do you think this is having on your emotional well-being? You can't hang around with pigs without getting muddy and a bit smelly. 

Instead of consuming so much media, focus your attention on habits that will build and enrich your mind. Reading, keeping a journal, playing games. These things strengthen your "mind muscle" rather than fill it with garbage and tear it down. 

Who or what do you need to not hang out with anymore?

Lastly, you need to take action toward your "Why", every single day. Nobody I know feels like showing up and training every single day. I know I don't. As the old saying goes, "If it were easy, everyone would do it". It's not going to be easy all the time, maybe most of the time. And that's ok. Rarely does anything great get accomplished taking the easy road. 

In his book Unstoppable, author and coach Craig Ballantyne reminds of us of one of his favorite phrases;

"Action Beats Anxiety. Motion Beats Meditation. Work Beats Worry."

There is a time for taking a break and slowing down. In the training context, that's what rest days and recovery weeks are for. But when you miss scheduled training days, you are setting yourself back, sometimes farther than you think. And worrying about stuff does nothing positive for us, in fact just the opposite.

My "Why" reminds me of that. I see too many good people sell themselves short, and never realize the amazing potential that resides in each one of us. People as young as 40's thinking life has already passed them by. That is not good.

I was listening to Tim Ferris' podcast interview of former Stanford professor and author Jim Collins, whose books such as "Good To Great" and "Built To Last" are multi-time best sellers and award winners.

Jim is 61 now, and he said this; "The big years to are 60 to 90, to me."

Right on.

He went on to share that many of the hero's of his life did more work, and their best work in those "later" years, as opposed to when they were younger. He sought to emulate that in his own life, and as he has just released another book he is well on his way.

I love that. 

I love that a guy who has already accomplished more than most of us will in our lifetime is not content to settle. In fact he also asks himself the question "How can I be more useful?"

That's why I think it's worth it for you and me to keep showing up, keep working hard, and keep focused on our why. If you haven't written it down yet, go do it now. If you'd like to share it with me, putting it in the comments below will make it even more real.

The best is still to come.

You coming with me?

Coach Dean

Yes, you read it right. "I Don't Care." There are so many things in this world that I am passionate about but there are probably many more that I just don't care about. It might be that I don't have an interest in the subject matter. Take the aerodynamics for the wing of a speckled nose brown bat. Or if you mentioned how to test the quality of the ingredients that make up the oil that goes into your lawn mower, I might roll my attention elsewhere. It's not that I hate the subject I just don't care enough about it to take a big interest. 

It might be that I say I don't care because it doesn't effect me. Going back to the oil in the engine of the lawn mower, if I was the one responsible party for mowing our lawn or buying the lawn mower, I might have a more vested interest. Currently others in my household take care of that for me, which I am very grateful. 

My "I don't care"- Attitude could also stem from the toddler living inside me. When things are tough for me, I just don't want to put in the effort it would take to learn, or study, or grow, or become familiar with, or get comfortable doing. 

Sometimes I need to grow up a bit and throw off my "I don't care" personality and learn to care. I am old enough to realize I might not have the time or energy to invest in caring. In those instances I want to take advantage of others desire and care. When Dean and I dove into a healthier lifestyle there were many things I just didn't care to know. I wanted to stay comfortable eating how I was eating, doing what I was doing. I wanted to be healthier but I didn't want to "Care Enough" to make it happen. I had to grow up a bit and force myself to 'care'. I also took advantage of others knowledge and invested in their efforts in order to help me along.

What about you? Do you have the "I don't care" - attitude? And is that attitude serving you well in all areas of life? 

I often hear that I am so glad I can come to Cr8 Fitness where Dean and Nancy have created a plan that is already in place. You don't have to come up with a plan or know what is the best choice of exercises, the time to do an exercise, or the tool to do it with. You are grabbing hold of our knowledge and using that to your advantage. It's not that you don't care about your health, you do. You've made a wise decision to train where a plan is designed and well executed. 

Can you say the same for your nutrition? Do you have a plan where you can rely on a system that is known to work? Do you care enough to fuel your body with the food you know will help you reach that healthy lifestyle? It took me a long time to figure out, study, educate myself on what is a great system to not only eat well, but will increase my health, and works to make getting that food on the table easier. Cr8 Your Plate with Modern Meal is the easiest system I have found.  Again grab hold of our knowledge and use it to your advantage. 

When I was a teen my Dad taught me how to change the oil in my car, check brakes, and do some minor maintenance on vehicles. I very much appreciate it. I now invest in others to tend to my vehicle. I care about maintaining my car in working order, I just don't care enough to do it myself. There are some things I do have to do though. I have to watch my gauges, I still fill up the care with gas and note when services are due. The end responsibility falls on my shoulders. 

It can be like that for your health and nourishment. Cr8 Fitness is the tool you use to help yourself and in the end it is your responsibility to Make It Happen. Let us make it easier for you each step of the way. 

To Your Best Health,

Coach Nancy

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