Category Archives for "News and Notes"

Crocktober Fest

Cr8 Fitness is a happy place where people start as acquaintances and leave as friends. We work hard at our physical bodies staying healthy. While being healthy is about what you can and can’t do it is also about you do and do not eat as well as how much. In other words to be healthy you need to move and eat well. Crocktober Fest is a fun way to add healthy into busy people lives.

  • Don't let the name scare you away! Crocktober Fest is all about healthy eating done in a crockpot (or instant pot) I'm excited about this challenge as it's focus is using a particular kitchen tool rather than focusing on a particular plan of eating. Don't get me wrong, we'll be passing out healthy recipes they'll just use your crockpot to create them. Fall seems like the perfect time to have a meal cooking all day long so your house smells yummy when you walk in the door from work. 
  • Don't let the crockpot scare you either. Many of you have converted to an instant pot and these recipes are easily adapted for it. In fact some of the recipes come with adaptions for stove or oven use. 
  • And you can't be scared by the price because it is FREE. 


Crocktober Fest starts on Monday, October 4th. Even though it is free I will need you to do something for me please. I need you to sign up for the challenge. You can do that down below. Hold on there are a few more things you should know before signing up. 

  • Your goal each week is to make one recipe from the Crocktober Fest Cookbook using your Crockpot or Instant Pot. Then snap a picture of your meal either while you are prepping it, while it is cooking, or just before you serve it. Post it to our Facebook group
  • They'll be some bonus challenges to complete along the way too
  • We'll be using Coach Catalyst to help us stay on track, give us focus and also a tool to challenge our thinking. Its simple once you know how to use it. (and I can show you how)
  • The Crocktober Fest Recipe Book has over 25 recipes in it and you'll be adding more I promise. The only way to get his Recipe book is to sign up.
  • Mark your calendar for October 27th. It's the last day of Crocktober Fest. We'll each be bringing a meal made in our crockpot or instant pot to share with others. It'll be like a Friendsgiving Party. 5:30pm at Cr8 Fitness

  • Invite friends and family to do the Crocktober Fest with you. They'll help you with some of the bonus challenges. You do not need to be a member at Cr8 Fitness to join in.

I think I have covered the details. Remember its Free, It starts Monday, Invite others, and its the only way to get the cookbook. Oh and we'll be having a party on the last day, October 27th. 

Lets get this show on the road by signing up now.

Coach Nancy

Everyone’s Having a Skiing Good Time in August

Team Challenge Time.

August 2nd begins our Ski Team Challenge. Summer skiing is amazing for several different reasons. 

  • The weather isn't too cold
  • No need for snow suits, hats, and gloves
  • You can hang out with your friends and not freeze
  • And it will warm you up, just in case you were a bit chilly

In fact Summer Skiing is a team sport. Here is how our challenge is going to work. You'll need to Cr8 a team (see what I did there?). Each team will have 3-4 people on it. They do not have to be from the same training time. You can ski before or after training each day. I realize some groups will be skiing while a training session is just finishing up but it'll work - promise. You can ski a maximum of 2,000 meters a day per person. Which means your team can ski up to 8,000 meters each training day. You'll mark your actual meters on your team's Ski Thermometer. If we ski during the training session those meters can be counted towards your daily meters. 

The team with the most meters at the end of August wins!

Need some inspiration?

  •  Dan from 6:15 has come into the gym and skiied since April. He just hit 800,000 meters! His goal is 1,000,000. 
  • Petra set up her own goal sheet. She has faithfully done skiing each time she comes into the gym. Her goal this month is 20,000 meters
  • The 6pm ladies formed a ski team. They wanted to challenge others so we devised this Summer Ski Challenge. They have stayed after training and skiied together. They started with 500 meters and now they are skiing at least 2,000 meters daily. 


There are already 15 Summer Skiing Thermometers posted in the gym. Start cr8ing your team now. Plan to show up a bit early or stay a few minutes later to ski. Your meters will quickly add up.

By the way if you have 4 people on your team and each of them skis 2,000 meters each training day in August you'll have a combined total of 128,000 meters. That's a lot.

Let the FUN begin,

Coach Nancy

What’s Going on Inside Cr8 Fitness Now?

Everyone is busy. In order to make your life easier I thought I would give you a heads up on some things going on inside the gym now and in the next few weeks. Check it out!

Quick recap of the video just for you:

  • Cr8 Fitness has your favorite protein flavors, multi- vitamin, Fish oil, Probiotics, and Zinc/Magnesium Supplements all stocked up. Let me know you need something.
  • T Shirt Design Challenge  -  You've been asking for more Cr8 Fitness T Shirts, tank tops, and sleeveless shirts.
    Put your imagination in gear and help design the next awesome shirt. Your design will need to be posted here in picture form by Tuesday, July 27th. We'll vote and get the new design to the T- Shirt guys at Shirtmasters for an August delivery.
    This is a challenge. Put your heads together, talk with those in your crew, get your pencils out and come up with an idea. On July 28th and July29th we'll vote here on your favorite design. The person who submitted that design will get their shirt free. Since its always good to have lots of ideas, I'll also raffle off a free shirt to all those who submit a design.
    Please make the design family friendly. It needs to be original. I've already heard some really good thought. Put them to paper or your computer and generate it.
  • Be Strong - it's good for you and it's one of the reason you come into the gym
  • A team Ski Challenge is coming up in August. Details coming soon.
  • Schedule your  Inbody scan - its easy
  • Have fun and help others have fun too. 
  • Ice cream can be eaten for breakfast. We recently sampled protein ice cream. Which means some of us had ice cream before 6am. It's super easy to make. I'll put the recipe below.

I count it a privilege to be your Coach. You are important to me. It's a proven fact that if you become healthier, you automagically become happier. And the world needs more happy. 

To your best health,

Coach Nancy


Protein Ice Cream

  • 1 cup cold water
  • 2 Tablespoons peanut butter
  • 3 Scoops UMP Chocolate Protein
  • 4 cups ice

Blend for 30 seconds in a powerful blender. You'll need to eat this right away. It's much better that way. 🙂

Memorial Day Meltdown Winners

The week before Recovery week is always marked by FUN Fridays and this week is also special because the Memorial Day Meltdown Challenge concluded. Now it's not the end of a challenge that is special, it is awarding prizes to those who worked hard that is amazing. 

This challenge focused on losing unhealthy body fat. We did that by controlling the amount of processed foods we ate for the last 28 days. No special pills, diet potions, or crazing meal plans that only included steamed broccoli and baked chicken. 

The meals were delicious. Lots of colorful veggies along side a protein with some beneficial fats sprinkled in. 

Tracy's dinner meal looks amazing with the Lake as a back drop

For 28 Days we worked on different ways to keep making it happen while life's challenges occur. Since you have to eat no matter where you are or what you are doing, we focused on choosing healthy options whether stuck at a lunch meeting, out of the house all day on the run, in the house working with the fridge nearby, or weekend events and parties. 

Pumpkin pancakes were a must try. Lisa captured the meal and left a message that she was super impressed with them.

And of course there are prizes. The Memorial Day Meltdown Challenge had 5 different prizes to be won. No one knew what these prizes were ahead of time. Our goal was to become healthier through this challenge. And although the saying can be a bit corny, We are all winners when that is the goal. 

We did award real prizes too. The top 15 people who lost the highest percentage of body fat had their names put into a bucket for the raffling off of the 5 prizes. Here is how that went down. 

These prizes were awarded without any particular order and the names were drawn randomly. 

1 hour massage certificate to Chichester Massage - Brian Lothridge

1 bottle of SFH fish oil and 1 container, any flavor, of protein - Sue Chamberlin

3 months of Cr8 Your Plate Meal Planning - Lori Chateneauf

A summer supply of Papa Dean's Microgreens - Jeannie Johnson

Precision Nutrition bundle pack - Laurie Roy


Now here is your next challenge. Keep it going. Keep increasing your health. In order to keep your health you have to work at it. Health doesn't come naturally in fact as we age, we naturally lose health. Fight that fight. 

Congratulations to all.

Please contact me at nancy@cr8fitness.com to find ways I can help  you stay in the fight for the best health you can. 

Remember what Coach Dean always says; "When you get healthier you automagically get happier and the world needs more happy."

To your best health,

Coach Nancy


The Winner of YOU 2.0 in 2021 is……

Back in January of this year, we began a 6 -week nutrition challenge. There were 56 people who joined this challenge to eat healthier, lose some fat, and gain some health. What is crazy about this challenge is 24 of those people do not train with us at Cr8 Fitness. You spread the word and invited friends and family to join you on this quest. We had people from New Hampshire, Massachusetts, Texas and Greece. (Kinda cool if you ask me.) Since my life goal is to change the world, you made me proud that you spread the word like that. 

Winning this challenge took consistency. Since we were not looking for losing just body weight but body fat, you had to work a bit harder to achieve results. We used the InBody scan to determine our results. The InBody can delineate between overall weight, muscle mass, body fat, and hydration levels. The results were close. In fact the winner took the prize by just one tenth of a percent. Let me say that again. the winner won by just the smallest of fractions. Not only that but there were 8 people within 1.72 percentage points away from winning. I am so proud of this group. If only I could award them all a prize.

The prize is a week's worth of dinner meals prepared by me, Coach Nancy. The winner will be able to choose their 7 meals from a menu. That way they can order ahead what they know their family will enjoy. You can check out the Winner's Menu plus see all the recipes here

So knowing that this person won by .1% and that 7 other people were within 1.5% you know the competition was tight.

In fact I need to shout out some of the accomplishments of this person before I disclose their name. They were involved in helping others through this challenge from day one. Our group had a private Facebook group and we often shared recipes, tips, ideas, struggles, and inspirational quotes. One person took it on themself to organize all the recipes that were posted in the group during the six week period of time. She accumulated 77 pages of recipes for our group to use going forward. She also won a mini challenge at the beginning of YOU 2.0 and walked away with this knife set.

Many of those in YOU 2.0 in 2021 already have guessed who is our overall challenge winner. Congratulations to Holly Kemp for losing 12.1% body fat in the last six weeks.  

Here is what Chris said about Holly during the challenge: "When this busy mom of a tribe is not cranking out homemade sausage or making a recipe book she’s probably ...researching a new vaccine for Covid while doing pushups!! Holly you are awesome!!" (by the way I don't think Chris and Holly have ever met personally- they are YOU 2.0 friends) Holly also celebrated a birthday during the challenge, Happy Birthday Holly. 

Congratulations to all who worked hard during YOU 2.0 in 2021. Taking steps to make yourself healthier will automagically make you happier. The whole world needs a bit more happier!

Watch for an InBody Scan Challenge to start in April.

Coach Nancy

Remember if you want to sneak a peak at what she has won here is the Winner's Menu. 10 Recipes for YOU.  

March Madness 2021

We missed it last year but we're not going to make that mistake again. March Madness is back. During the month of March we've challenged you to work just a bit harder or in many cases longer. This year is no different. March Madness includes a personal challenge and a team challenge. 

March Madness individually means you'll be completing 1,000 Get Ups over the month. If you do the math and I did that ends up being about 38 every day in order to complete the requirement before Recovery week. (Recovery week starts March 28 and goes through April 4th) Monday during training many were able to finish all 38 and some even did more. I'll help you out as much as possible. Recording the Get Ups is on the honor system. Zoom trainers, please let me know either on Zoom or text me. (Of course emailing works too) Don't worry if you know Get Ups are a challenge for you, I will work with you to help you keep your March Madness challenge. 

March Madness for the Team. Starting today, Monday, March 1st. Every training hour that has 100% of its peeps completing their 38 for the first four days, Monday - Thursday, will have a party on Friday. I know what's March without a party the first week? Remember you need to do four days of 38 Get Ups. You could choose to do 152 Get Ups in a row instead. It is March Madness.  

The Madness starts today,

Coach Nancy

The 12 Days of Fitmas Begins December 1st- Spread the Word

Hold on tight because the Christmas Season flies by. Lets start right away with the 12 Days of Fitmas! Yes, that's right Fitmas. There is two parts to being healthy and fit. Both are equally important. Our 12 Day Fitmas Challenge has two parts as well. 

In case you didn't take time to watch the fun video or you just want to recap all the details. Here is how the 12 Days of Fitmas plays out.

12 Days of Fitmas Part One...

The physical side of the challenge is done for you. You can download it here or find it each day on  Cr8 Fitness Healthy, Happy Facebook Group. I'll post quick videos on the Facebook group just to keep yourself familiar with the exercises. Each day is a new Fitmas workout. It's a quick heart rate booster. It's not designed to replace your regular training times. 


12 Days of Fitmas Part Two...

This part of the 12 Day Challenge is designed by you because you know what you need most with nutrition. Begin by deciding what one thing you can dial in and focus on for 12 Days . For example drinking 80 ounces of water each day for 12 Days straight. It might be that you don't snack for 12 Days. What about eating vegetables at each meal for 12 Days. Those are just a few things to think about if you need more ideas, I'm here. Now write down your part of the challenge on two different pieces of paper. One piece goes on your fridge. I'll wait while you do that............ the second one goes in the gym. You can text or email me that information and I'll post it up for you. 


There you have it. The 12 Days of Fitmas Challenge. It begins December 1st. With all this Fantastic Fun there is going to be some amazing prizes that only you can imagine. Just think what you could award yourself with at the end of 12 Days? The prizes of limitless. 

Ready, Get Set, Go!

Coach Nancy

P.S. I could really use your help to pass around all the crazy fun we have at training. We work hard but we also laugh a lot. Can you help me find peeps just like you who want to train hard? Get them started with this challenge. I know they'll love Cr8 Fitness and want to stay with us forever and ever. 

My Happy Thanksgiving Rant

"Do all the good you can, by all the means you can, in all the ways you can, in all the places you can, at all the times you can, to all the people you can, as long as ever you can."

John Wesley  

I know I could be better at doing good, how about you? Great thing is we have a new day to Make It Happen. I could rant on and on about how crazy things are now, how politics make me feel, about the financial market, and how challenges are piling up but I am not going to do that. In fact I want to do the opposite.

I want to rant and rave about the 10 great things in my life now.

  1. God is in control. He always will be
  2. Coach Dean is by my side and holds me up daily. He's my bestest friend and I can't imagine a day without him.
  3. I have awesome kids. Dean and I have 6 of our own and there are others in this world that I count it a privilege to help mentor along the way.
  4. Cr8 Fitness - The little gym in the woods is open. We're working on our 13th year in business. 
  5. Cr8 Fitness peeps are more than peeps, they are family. I love hearing your stories. Living life with you is a dream job. Not many people really enjoy doing what they do for work. I do. 
  6. I'm enjoying a warm house located across from a country pond on a rural road. Life is quieter here.
  7. Food, Yep, I like to eat. I'm thankful for grocery stores that carry whatever my heart desires. (Right now they have toilet paper so stock up.) 
  8. Bees- I never knew how fun these little creatures were to watch. Of course I watch them inside the safety bee keeper clothing. We got a hive a month or so ago. 
  9. Cr8tive Gardens. Just picked salad greens, micro greens, and herbs will soon be available in the gym's fridge. Farming in the winter is going to be a new adventure this year. 
  10. Friends. I'm surrounded by amazing people. 

These are just the top 10 things that popped into my head. Life is good and with God's help I'll do more good daily. 

Take a moment or two to jot down your top 10 good things and rant about them. It feels so much better than ranting on the negative side. It feels better because I can directly effect change for even more goodness.

To Your Best Health,

Coach Nancy

Thanksgiving is right around the corner. Here's what coming up soon at Cr8 Fitness.

Thanksgiving Week Schedule

We'll be training all of our regular times on Monday, Tuesday, and Wednesday. That way you can enjoy Thanksgiving on Thursday and shop (online) all day Friday. 

Pies Off Your Thighs

This is a tradition at Cr8 Fitness. Typically we do this special training as one big group. That is just too hard to do inside the gym but we'll celebrate Pies off Your Thighs all day on Wednesday, November 25th. You won't want to miss it.

Recovery Week

Our next scheduled recovery week starts on December 24th through January 3, 2021. We'll talk more about that in December

Cr8 Gardens 

Just picked Herbs are for sale in the gym's fridge for $1 a pack. Right now we have Cilantro, Parsley, Thyme, and Basil. Be on the look out for Salad Greens and Micro Greens.

Christmas is coming.......

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Get Your Gym Bag Ready

Packing your gym bag so you can hop into your car for a drive to the gym requires you get a few things ready before you go. For most of us going into Cr8 Fitness thats a water bottle and a pair of sneakers. Your coach has all your equipment ready for your training once you arrive. 

What if you are training at home using Zoom or doing the daily recorded training session? There are a few things to get ready so your training runs smoother and you don't miss a second of time with your coach. 🙂 Here's are a few things you'll need to have handy.

  • Water bottle 
  • sneakers

 (The first two items were a gimme, I knew you already had those things ready. Here's what you might not have thought of)

  • Foam roller
  • red band 
  • throw pillow- literally to throw
  • towel - they are not just for the beach anymore
  • dowel rod or broom stick, an 18 inch piece of PVC pipe works great too.
  • 2x4 about 2 feet long
  • 2 paper plates 
  • dice 
  • deck of cards
  • scrap paper and pencil just in case the coach wants you to write something important down

Not everything in your home gym bag is just like what we use in at Cr8 Fitness. That's kind of cool. Thinking outside the box is a good thing. If you have other suggestion, let me know. My goal is to make your experience a whole lot of fun while doing a whole lot of hard work. 

See you in the gym,

Coach Nancy

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