Category Archives for "News and Notes"

Happy Birthday to Us

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 doing so many Birthday Burpees. We do Birthday burpees for your birthday, we do burpees for my birthday and we do birthday burpees for Cr8 Fitness’s Birthday. This year we turn 14!

I love of my Cr8 Family.

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.

Today we have over 100 people who show up regularly to the Little Gym in the Woods to train hard. We have a blast while here. The benefits of physical training are immense. Adding in the stress relief, health benefits, and energy boosts, it seems it can’t get much better. Yet the relationships we share and the bond we develop becomes priceless. 

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 Nancy

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

Recovery Week is Right Around the Corner

Recovery week is scheduled for Monday, April 4th – Friday, April 8th. We love to see each of you and we also know for  your best health and training ability we design “Rest” weeks into the training calendar. If you’ve trained with us for any length of time you’ve discovered the benefits and joys of recovery week in helping you progress onward and upward.

So how can you best use recovery week?

You’ve already set aside the hour to train your body, Here are 20 different ways to use that hour during recovery week:

  1. Plan your meals and snacks for the week
  2. Find a new recipe and try it
  3. Have a massage at Chichester Massage and Body Works (remember Cr8 Fitness members receive a special price, just ask)
  4. Go for a hike with your family
  5. Roll on a tennis ball or better yet a LaCrosse ball
  6. Spend extra time with your kids and spouse
  7. Prepare your ingredients to make next week’s mealtime easier and faster
  8. Sleep in (especially for those crazy 5am-ers)
  9. Stretch
  10. Take a bike ride
  11. Have game night with your family
  12. Invite friends over for dinner
  13. Foam roll
  14. The dog needs some attention too
  15. Stretch with a purple band
  16. Go dancing
  17. Catch up on  your reading
  18. Do some activity that has been on your To Do list for a while
  19. Go Fishing
  20. Miss Cr8 Fitness terribly 🙂

To your best health,

Coach Nancy

(As for me this recovery week I will be with my oldest daughter. My kids are extremely talented. Karalynn just took 1st place in regionals in an art competition. My plan is to take her to the national competition. Amy also took 1st place and next year she will also be eligible to go is she wins again. Wow. They have talent.)  

Join in On March Madness 2022

College Hoops has its Basketball tournament. It's become tradition at Cr8 Fitness to do a Team Fitness Challenge each March. This year is not different. In the past we've pushed the sled for laps. We've skied a Million Meters on the Ski Ergs with Dan as inspiration. In 2021 we did a Get Up challenge and we thanked the Queen of Get Ups, June.  We're going to combine a few events this year to Make It Happen in 2022. This year the 6pm crew is to thank for the inspiration. 

Dan inspired those at 6pm to ski and they added their twist to the skiing. Here is what they have been doing. After training, they ski 500 meters and in January they did 10 Get Ups afterward. They repeated this cycle until they had completed 2,000 meters. (Plus the 20 Get Ups). In February they skied 500 meters and did 10 Knee Grab Abs, repeating that until they hit 2,000 meters. We'll join them in their challenge in March. By alternating between skiing and another exercise they were able to fit more people into their group challenge. That will help us too. 

We'll kick off the competition on Pi Day. (3.14) 

Final Day to add in your ski meters will be on March25th.

Each training time can decide with Coach Nancy's input what the exercise will be and how many repetitions. There is a total of 9 days to ski. 9? Yes, the gym will be open on Saturday March 19th to ski. 

Here's your chance to prove your are still a bit crazy. How much can you ski in a two week period of time?

Do something a bit wild and join in March Madness,

Coach Nancy

Competition begins on March 14th. thru March 25th   Open gym for skiing March 19th.

It’s Time to Get Back On Track

"I don't know about you but I do know I need to lose weight" Actually I do know about you, and health is on your mind. Body weight is a part of health, a big part of health. One of the biggest concerns in our world is Covid. The research is showing extra body weight and obesity are a dangerous combination with Covid. Scare tactics are not what I am doing, but since you are thinking health, body weight is a factor. Even before the pandemic our January Nutrition Challenge has always been about health. This challenge is no different. 

Get Back On Track in 2022 is designed to help you (and me) regain the information about how particular foods effect our body. We know eating too much of any food or all foods add body weight but do you know how one particular food effects you? 

While we give you everything you need to succeed, you still play a part in choosing your own adventure. We are going to tackle the "Three Big Tickets" - Sugar, Grains, and Dairy, by temporarily removing them from your eating plan and replacing them with healthy, whole food alternatives. You can take it one (four?) steps further by investigating how caffeine, alcohol, legumes and soy affect how you feel. Then you can put your newfound knowledge into action every day.

I'm excited to be challenged in this way. I know with accountability and help, I can stay away from the BIG 3 Tickets of Sugar, Dairy, and Grains. Just like getting a daily check mark for perfect attendance, I enjoy the extra challenge of seeing how long and how I feel when I also take away coffee. When you see me with my mug in hand during this challenge, it won't be coffee inside. I know it will be a healthier version of me to avoid caffeine too. What about you? 

In your "Back On Track 2022" 21+ Day Nutrition Challenge Guide and File Folder, we’ve given you all the tools you need to succeed:

  • The 21+ Day Nutrition Challenge program designed to change your perspective on foods
  • The 21+ Day Nutrition Big Ticket Review and optional Add Ons
  • A guide for choosing the healthiest foods to put in your cart (and mouth)
  • A Meal Planning Template and Sample Meal Plan
  • Your 21-Day Habit Tracker
  • The "Symptom Spreadsheet" to help you identify potential food allergens
  • A bonus meal planning recipe book stock full of everything you’ll need for the 21+ Day Challenge
  • An additional bonus section on traveling tips, quick meals made easy, eating out and moving beyond the 21+ Day Nutrition Challenge

Join me and Coach Dean in this challenge, 

Learn more and then sign up by clicking Here.

I'm ready to be Back On Track,

Coach Nancy



Registration Ends: Monday, January 17, 2022

Initial Weigh-in Due: Monday January 24, 2022  Challenge Start Dates: Prep Week: January 19, 22 Challenge: January 24, 22  Reintroduction Week: February 14, 22  Final Weigh-in Due: Friday February 26, 22  Last MyCoach Question: Monday, February 21, 22

Join us

Christmas Cheer Reboot 2.0

This is one of my favorite posts. If you've read it before then enjoy the read again. It is that good. We've had so much talk about food lately I thought this would help to set us all straight on the matter of holiday eating. 


Before we get to the Christmas Cheer I want to remind you of the schedule going on in December. 

  • Recovery week = December 23 - January 2, 2022. You can read the ins and outs of why recovery week is important right here. Enjoy family and friends during this time.
  • December 20, 21 and Wednesday the 22nd. All regular training times will be happening. You don't want to miss the last day to train in 2021. You never know when the 12 Days Pains of Christmas will happen and a brand new training for the final week of 2022.
  • January 3rd.  First training time of the year always proves to be one remembered all year long.

There you have it the schedule you'll need to know to finish the year strong and start the year right. 


Now to enjoy some Christmas Cheer: It's from Coach Dean's Dad. He's my Dad too at least that is how I feel about him. He is fantastic. His sense of humor is second to none. 

So anyway he sent this list on holiday eating tips, I figured I would share them with you too.

Thanks Dad!


  • Avoid carrot sticks. Anyone who puts carrots on a Christmas buffet table knows nothing of the Holiday spirit.. In fact, if you see carrots, leave immediately. Go next door, where they’re serving rum balls.


  • Drink as much eggnog as you can. And quickly. It’s rare. You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It’s not as if you’re going to turn into an eggnog-aholic or something. It’s a treat. Enjoy it. Have one for me. Have two. It’s later than you think. It’s Christmas!


  • If something comes with gravy, use it. That’s the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.


  • As for mashed potatoes, always ask if they’re made with skim milk or whole milk. If it’s skim, pass. Why bother? It’s like buying a sports car with an automatic transmission.


  • Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Holiday party is to eat other people’s food for free. Lots of it. Hello?
  • Under no circumstances should you exercise between now and New Year’s. You can do that in January when you have nothing else to do. This is the time for long naps, which you’ll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.


  • If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don’t budge. Have as many as you can before becoming the center of attention. They’re like a beautiful pair of shoes. If you leave them behind, you’re never going to see them again.


  • Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each. Or if you don’t like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?
  • Did someone mention fruitcake? Granted, it’s loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards. Unless it’s been soaked in rum for a year. (My mother’s recipe)


One final tip: If you don’t feel terrible when you leave the party or get up from the table, you haven’t been paying attention. Re-read tips; start over, but hurry, January is just around the corner.

Have a great holiday season!!
Merry Christmas,

Coach Nancy

What’s Going on in December

We've had our first dose of snow for the season. There is a new attendance challenge starting. InBody scans need to done for the month. The gym is sparkling and decorated. Someone hid the "Elf on the Shelf". (you need to find him) And FUN Friday's are getting a boost through the whole month. Every Friday after training you'll be able to create a Protein Smoothie to help speed you along to a healthier you.

Let's take that one at a time, please!

           Snow has fallen. The first snows melt rather quickly but always be careful as you travel in and out of the gym. Safety first everyone. As a reminder if there is a question about whether or not to make the commute to the gym, check your email, facebook or your phone. I will post a notice for some reason we can't have training by 4am for the morning groups and 3pm for the afternoon. BUT remember we have this amazing thing called Zoom. We'll use Zoom if there is ice and lots of it where we can't keep up with the parking lot. If you con't have power, the gym might not either so check your device for a notice when the weather is bad. 

December's attendance challenge is a group effort. Each time you are in for training grab a sticker and add it to your training time's tree. As the month goes on, each tree will get filled and overloaded with decor. I can't wait to see if we can even see the trees by the end of the month. 

Every month you are stepping on the InBody scan in order to keep on eye on your weight, body fat, and hydration levels. December is no exception. If you're also participating in the NO Holiday Weight Gain Challenge, you'll do an InBody once a week. 🙂

Cr8 Fitness is decorated for the season. A little more sparkly and shiny. It makes it a bit more of family space when you can smell pine and see lights glittering. 

The Elf on the Shelf tradition continues. He's changed appearances over the years but the game is the same. As you train be on the look out for a hidden elf. It looks more like a gnome from Travelocity but green. Whoever finds him gets to hide them for the next training time. A small piece of him has to be visible and he hides only in the main gym area. The creativity and genius behind some of his hiding place astounds me. Keep an eye out. 

I love you of my Cr8 Fitness Family. I'd like to show just a smidge of how much I appreciate you by offering you a Smoothie Bar every Friday in December. You'll be able to create a protein smoothie using a variety of ingredients after you train on Fridays. I'll have some recipe guidelines available to help you along the way. Enjoy and Thank you.

Check out the video on did on Facebook about December's happenings. 

Let's have the Best December Ever,

Coach Nancy

P.S. Recovery Week begins on December 23rd and goes through January 2nd. Let's train hard until then. 

Give Honor Where Honor Is Due

On November 11, 1919 President Woodrow Wilson spoke these words on the first Armistice Day, now known as Veterans Day:

"A year ago today our enemies laid down their arms in accordance with an armistice which rendered them impotent to renew hostilities, and gave to the world an assured opportunity to reconstruct its shattered order and to work out in peace a new and juster set of international relations. The soldiers and people of the European Allies had fought and endured for more than four years to uphold the barrier of civilization against the aggressions of armed force. We ourselves had been in the conflict something more than a year and a half.

With splendid forgetfulness of mere personal concerns, we remodeled our industries, concentrated our financial resources, increased our agricultural output, and assembled a great army, so that at the last our power was a decisive factor in the victory. We were able to bring the vast resources, material and moral, of a great and free people to the assistance of our associates in Europe who had suffered and sacrificed without limit in the cause for which we fought.

Out of this victory there arose new possibilities of political freedom and economic concert. The war showed us the strength of great nations acting together for high purposes, and the victory of arms foretells the enduring conquests which can be made in peace when nations act justly and in furtherance of the common interests of men.

To us in America the reflections of Armistice Day will be filled with solemn pride in the heroism of those who died in the country's service, and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of nations."

100+ years later let us never forget the sacrifices that have been made and are still being made in service to our country by the men and women who serve in our Armed Forces.

For this service is not only the engagement of enemy in combat, as crucial and terrible as it must be.

It is the hundreds and thousands of hours of training, day after day, which brings many dangers of its own.

It's the families left behind during long deployments, which are still going on by the way. Time away that can never be reclaimed.

It is the wounds, yes physical, but often more damaging, emotional and psychological. Damage that may never really "go away".

It is careers interrupted, birthdays and anniversaries missed, funerals unattended. 

I am happy there are Veterans, but "Happy Veterans Day" hardly seems appropriate. 

It is no small thing to serve one's country in the military. I come from and am proud to be in a line of those who served actively. My Dad, my brother, my husband, and my son all deserve to be honored today as Veterans. Who do you know and who can you say thank you too?

Let's give Honor Where Honor Is Due.

Coach Nancy

A Challenge for you: No More Excuses – Stop Gaining Weight

It's no secret that most Americans gain weight in the last six weeks of each year! Which leads to their commitment to lose weight on New Years. Why not change that? 

The Holidays mark the long stretch from Thanksgiving to Christmas Day through New Years.

...there will be holiday parties

...there will be break rooms filled with sweets

...there will be challenges.

Let's not sugarcoat it, you will be bombarded.

No More Excuses we can overcome the obstacles and hold off the weight gain.

This challenge has one goal - no gaining weight this holiday season. We're not looking for weight loss or being miserable. In fact I want you to put more than carrot sticks and one slice of turkey on your plate Thanksgiving Day. I'll teach you how to enjoy the parties and the festivities without the guilt. 

I need this challenge and want you to join me. Click here to find out more. 

During the SUMMER there is a saying Shut Up Move More Eat Right, SUMMER!

It's almost WINTER so change it up to Will Indulging Neverend Tackle Eating Reasonably, WINTER!

Here's what we will be focusing on:

#1) Creating Awareness. Most of us who think we eat "pretty good" are not lying or delusional. We just lose track of what and how much we eat on a regular basis. 

#2) Knowing How To Recognize "Full". The Ninja Tactic we are going to use here is Eating Slowly

#3) Nourished not just "Fed". We are not going to ask you to "cut out" any food and drink during this challenge. We'll provide tips on how to handle the Buffet Line, Eating Out, Meal Planning, How to drink enough water, and more.  

#4) Move More. Don't snooze on this one (yes, cheering is allowed). Included during the first 24 days of December is a movement challenge. We're not trying to outdo our bad eating or poor nutrition by adding in hours of extra training. 

Join me, Find out the details by clicking the RED box below.

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

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