Category Archives for "News and Notes"

Let it RIP – Sizzlin Summer Slimdown 2020!

Guess What? It's Summer!

(Like, no kidding, Coach Nancy.)

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As your Coach I am loving the job I get to do each day. I work the most fabulous people around. My primary focus is to help each of you get better.

  • Get Healthier
  • Get Moving
  • Get Stronger
  • Get Leaner
  • Better Nutrition
  • Better Body Composition
  • Better Flexibility
  • Better Looking (We'll leave that one alone)

I know that if you become Healthier you Automagically become Happier, and the world needs a Whole Lot More Happy right now. 

Which brings me back to It Summer. Cr8 Fitness has always done S3 Sizzlin Summer Slimdown. With Covid hitting out country nothing has been normal, and we are rolling it out later than normal. Whatever. It's just about time we put as much normal into our life as possible. 

If you are anything like me, you probably know more people who have lost weight and gained it all back then those who have lost it and KEPT it off.

Why is that?

It's simple really; dieting works, until you don't diet anymore. If you go "off" your diet and go back to the way you were eating, you can't expect to keep it off. You know that, I know that, and yet we try to do it anyway. It's short term thinking, and it doesn't work.

Creating permanent change is not easy, but it IS possible.

Face it, we don't like change, we don't want to change, and dad gum (strong language alert) you can't MAKE me change! 

You're right. I can't.

But YOU can adopt new habits and practice new skills that lead you to change, pretty much automagically. 

Here's How:

Sizzlin Summer Slimdown is:

  1. A Six Week program designed to help you lose weight and body fat. 
  2. Habit based so you can keep off the weight.
  3. Done with a group of like minded peeps that want to lose weight too.
  4. Has the support of a fantastic, amazing, really wonderful, super, awesome coach (seriously? - editor)
  5. Uses a score sheet to allow you to keep track of your daily progress
  6. Daily lessons to keep you focused.

Ok, let's do a little whining:

"But It's Summer Coach Nancy...... I have so many day trips planned and company is coming over for a picnic outside and my nephew has a birthday party and there is a graduation celebration I need to attend and I usually have a few drinks on the weekend and I tend to grill more and my family likes......... (that's a run on sentence that you have to say all in one breath - practice, you'll get it)

If you want to sign up for S3 - sign up for S3. If all those things are really going to prevent you from tackling the program, don't sign up. 

I was talking to Coach Dean this morning, He and I would like to get more focused. We both want to drop a few pounds. We know we need support. And we definitely need a plan. I need it SIMPLE. 

S3 IS Simple, which means...

S3 is Perfect for Us, which means...

​Just Maybe it'll be Perfect for You Too. 

There is a Perfectly Simple Way to Find Out.

Simply Sign Up! (pretty subtle, huh?)

Here's What You Need To Know

- Signup starts today and ends Sunday, July 19th.

- S3 2020 runs for 6 weeks. Monday July 20th through Sunday August 30th

- Initial InBody Scan is due by Tuesday, July 21

- Final InBody Scan is due by Friday, August 28

- There will be One Grand Prize: 25% of the registration pool for the highest percentage of body fat lost, and we are also donating 25% to local businesses impacted by the Covid-19 pandemic.

- When you sign up you will receive a welcome email that will have your downloadable, printable scoresheet. You will need one scorecard for each week (there are two to each page, so print 3 total copies). All the habits will be right on the scoresheet, so you will have plenty of time to prepare.

- We will focus on one habit per week, and build on all the habits from the previous week.

- Your daily lessons will be delivered through MyCoach.

- We'll have a Facebook Group setup for those of you who would like a place to hang out, swap recipes ideas and get some great support. P.S. No whining about the Facebook thing, we already had the whining section above.

Who Is S3 2020 For? Do I have to be a training client to sign up?

Nope! (see, that was simple)

You don't have much time to sign up so just do it right now.

Remember S3 is habit based, You use your own meal plans and foods to suit your tastes and style.  Your first week of lessons also covers meal planning from A - Z, and even includes our Super Simple Meal Plan. The beauty is that the whole program teaches you how to eat, not just what to eat. And If you need more help you can subscribe to Cr8 Your Plate for meal planning and grocery lists each and every month.

We're getting this show on the road very quickly. Don't think about it, don't hem and haw, if you want to join in on S3 -  Sign Up Now for Only $37 by Filling Out The Form Below! 

Cr8 Gardens Vlog 6/22/2020

I figured the happy occasion of harvesting the first Zucchini and Summer Squash would be a great time for some Cr8tive Garden updates! Two videos for your viewing pleasure; one of the goings on inside, and the other outside. Cool stuff happening!

How does your garden grow? 🙂

Inside: Microgreens and Hydroponics
Outside: From Cherry Trees to Cherry Tomatoes

12 Years and Counting

In May Cr8 Fitness celebrated our 12th anniversary since opening. At that point we were all training on Zoom or doing a recorded version. We celebrated with Burpees and yet there is so much more to celebrate. Its not just about Dean and I owning Cr8 Fitness and having a fitness family to work with. The faces that go with each of our Cr8 Fitness family members have a story to tell too. 


Joined Cr8 Fitness a few weeks after opening. (We were Get Fit NH at that time) He remembers training out in the yard for the summer and seeing the gym building being built. He's made an appearance at just about every hour possible so many of you know Brian. He has left his mark in the gym and we love him for it. 


Brian



An encourager through and through. She is now training at 7:30am outside. "Its like the good ole times minus the chickens." Donna started training with Dean as her coach, and now I have the privilege of that job.


Donna


Has trained with us since day one. He's well known for his persistence. Last year he set a goal for himself to ski a million meters. I'm not sure how but it wasn't long before we were all skiing to reach a million meters. He's famous for making mighty smoked ribs for his peeps. (by the way 6:15 is asking for a breakfast to enjoy them) He gently pushes those around him to train hard and yet I've never seen him without a smile.


Dan

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

Kindness, Respect and Love

And while you are at it....

Throw a little patience into that mix as well, please.

As we prepare to open our physical gym next Monday, there are no easy answers how to do it "right". Nancy has done an amazing job reaching out to you, seeing what your thoughts are, and then working to come up with a plan to get things rolling. 

We are doing everything within our power to do a number of things at the same time:

  1. Work within the guidelines the state has issued
  2. Provide a safe, healthy environment
  3. Serve you our amazing clients in the best way we know how

This is going to require some change, and we all know how much we human beings love change. I think most of us would just like to go back to the way things were, like right now. I am with you. That would be the easiest for everyone involved.

That just isn't going to happen. Not yet, and I don't have a timeline for "when".

I want to assure you. We are listening, we hear you, and we are responding. There are some things we are being required to do that we would rather not do - advance scheduling is one of them. It isn't convenient, it's hard to manage, and it can cause conflicts. I get it. 

But each of us as individuals have our own part to play. This is one we need you to get on board with.

Here's another.

When it comes right down to it, we all have our thoughts and opinions on the crisis and how it was handled. Yours and mine may be different. 

Can that be OK?

No doubt as we first start gathering together some of those thoughts will be shared. Here's my ask.

Do it kindly, with respect.

Your value as a human being is not altered because you don't agree on issues. There is a lot of very unnecessary nastiness "out there". Can we really preach love and tolerance for all and then publically blast certain individuals we don't like and wish harm on them? Can I have a different opinion than you without you thinking I am a moron? If not. I would suggest that says more about you than me.

And I am not talking about anybody in particular. There is plenty of embarrassing rhetoric going around no matter where you stand on issues.

Cr8 Fitness has always been a safe space to come and be who you are. Training here comes with rights AND responsibilities.

Kindness. Respect. Patience. And yes, showing a little bit of love wouldn't hurt either.

Can't wait to see you all soon!

- DC

P.S. Please be kind to Nancy too. She has done an amazing job serving you in very difficult circumstances over the last 10 weeks. You have an extraordinary coach. Don't take it for granted. Or else. Just kidding. Maybe. 

Celebrating 12 Years of Birthday Burpees

We've always celebrated birthdays together. We sometimes celebrate them twice because you are just that special. Alone? I would never have guessed that I would be alone in the gym doing Birthday Burpees. Yet I am not really alone. I've got my peeps. 

In the last 12 years I've done many burpees and yet this year they were even better. You are always behind me. You've got my back. This virus craziness hasn't stopped you. I'm so proud of my Cr8 Family. 

Having a party called FUN Friday is a tradition we keep going all year round. 

There will be more parties and more celebrations. Happy Birthday Cr8 Fitness Family.

Coach Nancy

I have more birthday wishes and shout outs coming your way. Be on the look out for them

I Actually Forgot Our Birthday

True Story!

I walked out to talk to Nancy after her 9:00am ladies class and she was working hard (as usual) making some birthday videos to celebrate 12 years of "The Little Gym in the Woods" being in existence.

I have to admit - it's been a challenging last few weeks. I am grateful to all of our clients who have stuck with us during the Covid-19 pandemic. Some days I honestly feel like the government is actually doing their dead-level best to put certain industries out of business for good, and it's not just gyms. It's a scary time for small businesses like ours. The normal flow of business has totally been turned on its head. It's very difficult to replace the clients we have lost. Revenues have taken a hit. We can't serve our clients in the way we are used to or want to.

And yet here we are. 12 years. On May 8, 2008, in the middle of another really bad economic downturn, we ran our first training. 5:00am, under lights we rigged up on a basketball hoop in our yard. 1 paying client and 9 crazy friends turned into 2 locations, one of which we sold on 2018 and is now under the stewardship of the amazing Meagan Sbat. You might know that gym as it exists under our original name - Get Fit NH. I am so grateful for all the wonderful people and amazing relationships built while that gym was under our care. 

I don't know what tomorrow brings. I don't know how many more years Cr8 Fitness will be around; we are probably going to retire sometime in the next 15 or 20 years, right? 🙂 But however long we are here we will continue to serve you in the best way we know how. To get better, like you are getting better. To coach you to eat well and exercise smart, to have fun, and to enjoy life.

We couldn't, and can't, do it without you.

Thank-you for choosing to train with us.

Happy Birthday, and here's to many more.

Coach Dean

Cr8 Take Out Menu

Did you know Cr8 Fitness has take out? Phone calls, emails, texts, and even Facebook post orders are some of the ways you can reach me. I'll have it ready for you to pick up. 

Here is  the Cr8 Take Out Menu. 

Protein Powders

Beverly International’s UMP $38

Vanilla

Chocolate

Angel Food Cake

Graham Cracker

Rocky Road

Cookies and Cream

Stronger Faster Healthier aka SFH  $38

Vanilla

Chocolate

Coconut

Muscle Egg Protein   $30

Vanilla

Chocolate

Mocha

Birthday Cake

Supplements

SFH Fish Oil $35

Beverly International  ZMA $17

Life Balance Probiotics $22

Beverly International Fit Tabs $20

(I take these daily, if I didn't I wouldn't sell them)

Training and Mobility Tools

Bands

Orange, red, black, purple, green ($10-$26)

Foam Rollers $12

Sweatshirts

These are limited to the first come first serve as I have just 5 on hand. If I can match you up with your favorite color, style, and size you’ll be good to go.

While I know many of you have taken advantage of Cr8 Take Out, Please continue to do so. It is helping Dean and I out during this time of Staying At Home. My goal is to let you know if you are already using these items in your home, to keep doing so. If you didn't even know they were available, now you do. If you already have your favorite multi vitamin and fish oil, that is wonderful. Keep doing all the healthy things you were doing two months ago now. 

I'm here to help you,

Coach Nancy


Here's how you can reach me if I'm not already in your contact list. My phone number is 340-7852, you can text me there too. You can also email me at nancy@cr8fitness.com   I'd love to hear from you with or without a Take Out Order. 🙂

The Mission (Not) Impossible Challenge Is Here!

I don't know about you, but this whole "stay-at-home" thing has got me itching for a challenge I can actually DO something about!

That's why Nancy and I came up with the "Mission (Not) Impossible" Challenge.

For the month of May we are going to get our keisters out of chair, turn off the PC for a few minutes, and do some sweating - preferably for a few minutes every day.

It's a super simple challenge. When you sign up you'll be sent a scoresheet with some super secret exercises (at least until you sign up). The scoresheet will have 4 columns with a boatload of exercises (I seriously can't remember how many and I don't feel like looking) 🙂

Every time you complete an exercise for the prescribed amount of reps, you cross it off the sheet. Every time you complete all the exercises in a column, your earn a ticket for one of 3 fabulous prizes. The more columns you complete the more tickets you earn the more chances you have to win some swag. If you finish all 4 columns on one sheet, you can print another one and keep going if you want - booyah!

That IS Simple!

Here's some tips:

  1. If you stay consistent, you’ll likely win. 
  2. If you don’t you’ll likely lose
  3. Cool prizes up for grabs. Like your favorite tub of protein with some brussels sprouts (just seeing if you are paying attention)

The challenge is aimed at...

Accelerating your overall results & getting you ​burning some extra calories

  • Keeping you focused and super fit away from the sessions
  • Accelerating your overall results & getting you burning some extra calories

We'll even set you up with daily reminders on MyCoach so you don't forget!

And there are just a few simple rules:

1. Don't start before May 4th you cheater

2. Last day to complete your columns is Sunday May 31st

3. Scorecards have to be turned in by Friday June 5th

How much for all this amazing wonderfulness you ask?

$5?

$50?

One MILLION Dollars?

No. It's Just Free.

Except the sweating and getting your butt kicked part.

Invite your friends and enemies, it's gonna be a party!

Sign Up Below. 

- DC

Enter your name and email here and you are good to go!

How Does Your Garden Grow?

We are upping our "garden game" this year!

Seems like a good idea for a number of reasons, not the least of which is the ultimate "eat local"! 🙂

Below are a few pics of what Nancy and I have been working on while we have been spending so much more time at home, ahem. 

We have built 4 - 16' raised beds and 2 - 3'x'6' cold frames, using some sliding doors from the old house that were headed to the dumpster. We have also started a bunch of seedlings and are playing around with a hydroponic grow tower from LettuceGrow.

On Wednesday we planted some more fruit and nut trees (somehow appropriate, huh?) as well as more blueberry bushes, and Nancy transplanted 18 raspberry bushes.

We are also mulling using part of the foundation of the old house and building a greenhouse on top of it, building in an earth battery and perhaps carving out some space for a root cellar.

Do you garden? Please share what you are doing!

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