Category Archives for "News and Notes"

Stop Undoing All Your Hard Work

Did you already know that being healthy isn't all about exercise? It's about food too.

I love food. I love talking about food. I love learning about food. 

I also enjoy changing my mind and yours about food. Trying new recipes, exploring new foods, tasting new spices can increase our love for food.

Sometimes being healthy isn't just about what you do eat but what you don't eat. I've been working at bettering my health through the life I live for over 18 years. It's like the dial on my radio. I keep bumping up the notch to increase the volume of health. Sugar Free Me is going to help me turn up the volume on health. 

Are you ready to turn the dial up with your eating in order to achieve a better version of You?

I'm not perfect but with all the stuff that floats around our world today, I need to be able to battle some of it off. A healthy body that is at its best is the ultimate way to fight off colds, flu, and all that 'other stuff' (stress included). Anything else we do is just adding a layer on top of our existing health. 

Sugar Free Me is a challenge designed to bump up your health through the foods we eat and do not eat. While the goal is 'Sugar Free Eating' it might be that through this challenge you work your way towards that 'Sugar Free Life'. Either going 100% full in or working towards it, I want to help you find that love of food that supports healthy living. 

SUGAR FREE ME CHALLENGE STARTS SEPTEMBER 18TH - OCTOBER 15TH
  • ABC Food Plan
  • Over 50+ ways sugar is hidden
  • Daily Meal Planning Sheets
  • 5 Mini Challenges built into Sugar Free Me to help you take it one step at a time.
  • New Recipes every week
  • Private Facebook Group to give you help when you need it
  • A Coach, that's me, who is actively involved in this challenge

Are you ready? This challenge is not going to be for everyone. It will be for those who want to turn the dial up on their health through the foods you eat (or don't eat).

I'm ready, Join me,

Coach Nancy

Sign up now because its starts real soon. Sugar Free Me Challenge

Cr8 Fitness is Skiing the World

Mark your calendars: The 14th Annual SkiErg World Sprints will be held November 10-13, 2022.

This 1000-meter virtual race allows you to compare your time against others worldwide in a one-weekend showdown of speed. Whether you’re using the Concept2 SkiErg for general fitness or to train for competitive Nordic skiing, use this event to see how you stack up against other SkiErg users around the world.

How it works: Race 1000 meters on the SkiErg, and we will send your times to Concept2 for ranking. There will be prizes for the top men and women. Did you know Cr8 Fitness has a former WORLD ranked champions? True story, so you don't want to miss it!

Time and Place: On Saturday November 12th we will open the gym up from 8:00am to 9:00am so you can come on in, give your best race, and get your time recorded. This is for anybody and everybody - just because you are not a World Champ (yet) doesn't mean you should stay home. There is only one way to find out how awesome you really are, and that is to be there!

Need more information? Her's the scoop directly from Concept 2. 

Please let us know where you will be competing.

See You There!

Coach Nancy

P.S. You might be seeing more skiing in the training to get us all prepared. 


T

There is a World Champion in this picture

Another World Ski Erg Champion is in this photo. 

Whatcha Going to Do Next Week?

Recovery week is set for next week. It's a time when your physical body needs a vacation from the gym. We all need vacations from our vocation to unwind and reset. Recovery Week does that for you in the gym. So what are you going to do during that extra time? 

Take a tip from some of your peeps. Get together and do some fun stuff. 

  • Tackle an Adventure. Some of the 6pm group found an event that they tackled together. They did invite their coach but I was away or I would have loved to do this. 
  • Hike a Mountain.  Several different Cr8 Fitness groups have planned a hike together. There are local hikes like Fort Mountain or Blue Job Mountain. Both of these hikes make you the feel and has a view like you are up North but are only minutes away from Cr8 Fitness. Dean and I joined in on one of these hikes. I hope we can do that again.


  • Hike up North. Scott and Brian have worked together to hike several of the 48 2000-footers in NH. They will soon have that entire list done. That's quite an accomplishment. 

Rest and relaxation mixed in with friends and family does something for our souls that can't be measured. Still not sure what you might do during Recovery Week, check out this blog post; "Take Chill Pill".

Shout our your ideas and ask others to join  you. Who knows you might just find a new friend along the way. 

To your best health,

Coach Nancy

Chill Out over Recovery Week

Recovery week is almost here. June 26th - July 4th is a scheduled time off from your training at the gym. Most of us take planned vacations from work where your mind can take a break from the routine of all that you do each day at work. We look forward to them, enjoy them, and feel better when we do get back to work. It's refreshing. The same is true for your physical training at Cr8 Fitness. 

If you've been with us for a length of time, your body is giving you a few signals that you are ready for a time away. If this is your first time taking a recovery week here are 5 reasons why it is important. 

C- Confidence. Physical training and the health it brings is what Dean and I specialize in. The trust you place in us continually inspires us to be the best and do the best for you. We design in hour in the gym as part of our plan through the week, the month, and the year. Through the whole process we work at keeping the confidence you placed in us. Check out this great article written by Coach Dean covering the ins and out of "Why Recovery Weeks?"

H- Health, your health is our primary concern. Each day as you give your all it takes a toll. Remember you train like athletes because life is an event you want to do very well. Every sport has its season and it's off season. Even during a sport season there are weeks off or longer breaks in between games. It's on purpose to keep you training longer and staying healthy for it all. Same goes for you and your training at Cr8 Fitness.

I- Injury prevention. If you are hurt you can't train. (or at least you can't train as hard as you want) Ignoring those little aches and over tired body muscles can be a precursor to injury. 

L- Longevity. Dying is just not on my To Do list- EVER. I'm not in control of all that is going to happen to me and you aren't either. Yet, we can choose to live the best life possible. You've chosen to have a coach. Trust me when I say you need a week just to do something a bit different. 

L- Love yourself. Be good to yourself during this week. It might mean extra sleep, or chilling with a friend, or kicking your feet up to read a book or starting to create a better eating routine. You will love how it makes me you feel. 

What are some good things to do while on recovery?

P- Prepare. "Before anything else, Preparation is the key to success." - Alexander Bell, He's a pretty smart guy. Think of how good you'll feel and how much less stress you'll create for yourself if you have your meals planned and prepared for the week. What about a meal ready to go in the freezer for those crazy days you will encounter? How about making your shopping list so your grocery trip is easier? Spend some time checking out some ways we can help you with that too, right here

I- Be Idle. Give yourself permission to do nothing. Seriously when is the last time you could just sit and do whatever came to mind for an hour. My days are filled with rush rush, so this is a true gift. Better yet spend that hour with your spouse, a friend, or someone who needs encouragement. Win/win for both of you. 

L- Lighten your work load. Take the hour you would have trained to tackle that nagging item off your To Do list. Cleaning out a closet is one of my favorite ways to feel like I've completed a monumental task. It takes time but I love the organization it gives me. I often have items to donate or give away. And I often find a treasure I had forgotten about. All wins

L- Leisure. That's a fancy word for do what makes you feel good. Hiking, biking, kayaking, paddle boarding, walking, shopping, whale watching, camping, or any other leisurely activity that brings out those happy feelings. Remember the world needs a lot more happy. 

Take it from me- Take a Chill Pill this recovery week. (June 26 -July 64th) We'll be back at training on July 5th. 

To your best health,

Coach Nancy


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. 

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