Category Archives for "News and Notes"

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. ๐Ÿ™‚ 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

Be Like Superman- You Got This

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

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

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

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

YOU'VE GOT THIS!

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


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

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

YOU GOT THIS!

Coach Nancy

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...

โ€‹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? ๐Ÿ™‚

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. 


Brianโ€‹



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.


Donnaโ€‹

โ€œ


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.


Danโ€‹

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

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