Category Archives for "News and Notes"

Bringing FUN Friday to Your Living Room

I couldn't stand not to enjoy FUN Friday with everyone in the Cr8 Fitness Family. So we're bringing FUN Friday to your living room using Facebook Live tomorrow at 6:15am. You won't want to miss it.

It'll be "Home vs. Away" The Home team is our 6:15 crew that comes into the gym and those that join us virtually at that hour will be the Away team. Everyone will be wearing RED shirts for bonus points. We'll have prizes for everyone. (Coach Nancy's kind of prizes). 

Here is what you'll need to do. By 6:15am on March 20th you will want to be on Cr8 Fitness, Health and Happy's Facebook group. Don't wait until 6:15am Friday morning to ask for access, do that right now, right here. Coach Nancy will warm you up, explain our training and give you some options, then we'll get to the FUN part. It's your opportunity to train with the team whether you're physically at Cr8 or you're in your home. Remember to wear RED. It'll earn you bonus points for your team. 

Join us in the gym if you're a regular at 6:15am or join us virtually on Facebook Live at 6:15am on Cr8 Fitness, Health and Happy.  Trainings at 5am, 6:15, 9am, 4pm, and 6pm will still be going on as well. We want those that need to stay home to connect with the Family.

I can't wait, this is going to be good.

Coach Nancy

P.S. If you are not a Facebook user, find a peep that is and join them in their living room. Right now Facebook is the best way to deliver the FUN. 

Training for you To Tackle

Dean and I want you to have the care your are used to whether you are able to come into training or choose to stay home. Everyone in the Cr8 Fitness family has already had a nutrition coaching program delivered to their email inbox. I will send it to your friends and family just let me know. (The invitation came from 'The Grateful Plate" so check your spam if you don't see it.) 

Please be in contact with us daily. I am expecting to see you in person, or have a text, email, response on Facebook, a note in Coach Catalyst or a phone call every day. Let us know if we can do anything for you.

We have created this program to help you practice self-care and stay active over the next few weeks. If you are feeling well, self-care includes:

  •  Drinking plenty of fluids
  •  Getting adequate sleep
  • Staying active and exercising regularly
  • Eating plenty of colorful vegetables and fruits
  • Minimizing stress
  • Limiting alcohol
  • Not smoking or vaping
  • Washing your hands frequently

If you feel unwell, you need to follow the advice of your health care provider.


COVID-19 is a new illness that can affect your lungs and airways. It's caused by a virus called coronavirus. For more advice on how to protect yourself, visit the WHO website.


How to avoid catching or spreading coronavirus:

  • Regularly wash your hands with soap and warm water for at least 20 seconds. I have it on good authority that if you sing 'Happy Birthday' to yourself twice while washing you'll have washed for 20 seconds. 
  • Always wash your hands when you get home or into work
  • Use hand sanitizer gel if soap and water are not available
  • Cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze
  • Put used tissues in the bin immediately and wash your hands afterward
  • Try to avoid close contact with people who are unwell
  • Do not touch your eyes, nose or mouth if your hands are not clean

  Stay at home if you begin to feel unwell, even with mild symptoms such as headache and slight runny nose, until you recover. This will help you to avoid contact with others and allow medical facilities to operate more effectively.

  If you develop fever, cough and difficulty breathing, seek medical advice promptly as this may be due to a respiratory infection or other serious condition. Do not go to a medical facility but, instead, call in advance. This will allow your health care provider to quickly direct you to the correct health facility and help to prevent possible spread of COVID-19 and other viruses.

  If you do need to stay home, do not leave the house or visit public places. Ask friends and family and delivery services to deliver things like food shopping and medicines – but avoid contact with them (ask people to leave deliveries outside). Try to stay away from older people and those with long-term health conditions. Try to keep at least 6 - 7 feet (3 steps) from other people in your home.

Don't Despair - We Got Options!

1) Get a little extra sleep, and then spend some time on a foam roller, stretching and flexibility training. You have enough knowledge to make this time productive.

2) Do any additional nutrition planning and prep work for the week. Remember you should already be on Coach Catalyst daily with Coach Nancy.

3) Jump on one of the training videos below. There are options for bodyweight only as well as band training.

4) Don't stress out!

Check out the options to get in a little exercise on your own. Use at your own risk, and if you shouldn't be doing something or don't know how - don't!


Option 1
Active Warmup #1 (5 minutes)
Basic Training 1 or Basic Training 2 (20 minutes each)
2010 Core Finisher (4m)

Option 2
Active Warmup #1 (5m)
2010 Core Warmup (4m)
4020 Band (10m)
2040 Metcon (10m)

Option 3
Active Warmup #1 (5 minutes)
2010 Core Warmup (4m)
Basic Training 1 or Basic Training 2 (20 minutes each)
2040 Metcon (10m)

Beat The Band Training from Dean Carlson on Vimeo.

We're family so keep in touch,

Coach Nancy and Coach Dean

5 Ways YOU Can Lead When Life Gets Crazy

Truth is you already ARE a leader. 

You may not lead a company, a country, or an army. But not many of us do.

And you don't have to lead hundreds, thousands or millions to make an impact.

Whether you realize or not, a commitment to better health shows real leadership. It demonstrates that you are not content to let "stuff" just happen to you. You are not content to give in to what others say are inevitable as we age - low energy, less muscle, more weight gain. You know that if you take action the "inevitable" can be delayed, and you can not just live, but thrive.

Because you are rising to the challenge, others are watching you. And many are inspired to take on the challenge themselves. That is leadership.

Right now, at this point in history, the whole world needs good leadership. But it starts at home, it starts with you and me. The best leaders are focused on how to serve others.  Here's some ways to lead and serve in the days to come.

Be Kind. Yes, people can be jerks. Don't be one of them. Respond don't react. Let the other guy be the blowhard on social media. Criticizing someone else is easy. ​

Reach Out: Is there someone you know that might need a hand? An elderly person who needs to know someone is out there that cares? The kid down the street who might be hungry because schools are shut down and that is what they rely on? Now is not the time to have a policy discussion about the merits or failings of public assistance. Now is the time to help where you can.

Stay Calm: Yes, things are unsettled and for some a little (or a lot) scary. Stress levels are up for many. It's easy to get irritated and angry with those around us, especially family. Sometimes I just need to go outside and take a walk. You are welcome to join me.

Lean In: Keep your routine as much as possible. Circumstances around you may have changed, your health and fitness needs have not. Don't stay up all night keeping up on the latest news - get your sleep. Stay active and keep moving. Put healthy food on your plate. Keep the alcohol consumption reasonable.

Stay in Touch: We are family, don't cut us off. Visit the "Fit, Healthy, Happy" group and see what's going on. Let us know how we can help. One of the best parts of what we do is getting to see you every day, and if and when that can't happen in person, we gotta find a way! 

Thank-you for being part of our family, and allowing us to be part of your life. It's times like these when we realize how special of a place you have in our hearts.

Oh, the best leaders also wash their hands - often! 🙂

Be good. Do good.

- DC

Please Read: Updated Gym Action Plan 3/15/2020

Coach Nancy and I have been closely monitoring the news feeds and staying abreast of the latest recommendations and protocols. We are taking it one week (and really one day) at a time as far as the current training schedule goes, Yesterday we highlighted what we are doing in the gym to keep you safe, and this is a further update.

We have thought long and hard about how to maintain best practices while still providing service to you. For now we are staying open, but with some significant changes as follows:

9:00am Ladies, 4:00pm and 6:00pm training will be held outside. Early morning classes are invited to train in the afternoons without notifying us. I (Coach Dean) will be co-coaching with Coach Nancy when needed (such as a large class size) to keep you safe and training appropriately. We are well equipped to modify training for all levels and abilities. 

5:00am and 6:15 will continue to train indoors, but all windows and doors will be open. If you are uncomfortable being inside, come in the afternoon.

Important Notes:

1) Dress According to conditions. You might have to mess up that beautiful "do" and wear a hat and gloves. Layer clothing.

2) Parking. There is overflow parking across the street, to the RIGHT of the driveway in the grass. Please do not park to the left in the field. To the right is family property, to the left is not. Play nice.

3) Communicate with us. Please let Nancy know you are coming to an afternoon class if that is not your norm. She is extremely busy attending to many challenges, so a little help is appreciated.

4) This is the plan for the upcoming week only. We will monitor the situation and further alter from there. We may end up taking recovery week early.

More Thoughts:

The plan is to get you a complete two-week training schedule out by the end of the day tomorrow that you can do at home if you desire. Now is NOT the time to stop self-care. Exercise, eat well, get sleep, relax.

I am not averse to saying that Cr8 Fitness is better prepared to handle this than 99% of the fitness facilities out there (or more). 🙂 We have the facility, skills, and property to comply with recommendations from the government for best practices and social distancing when necessary. Even with that being said, we are counting on you, the Cr8 Fitness Family, to help us weather this storm. Businesses like ours aren't the ones that are going to be getting assistance - we are on our own. I am not too proud to say we need your continued support and patronage to get through this intact, and I thank-you for choosing to train with us and be part of the family.

If you have any questions, please let us know.

Coach Dean for Coach Nancy

Getting Healthy and Staying that Way

As we head into the week, I wanted to communicate Dean and my action-plan with the continuing developments of COVID-19. I feel it's important to communicate what our current and future plans are. My goal is to be proactive, rather than reactive.
We continue to take extra steps to increase our cleanliness of the facility. We have increased our sanitizer and wipe stations, We have drastically increased our cleaning frequency. You have done a great job in wiping down the equipment and using the "needs to be cleaned" bin. Let’s all pitch in and do our part. We'll continue to follow this protocol as well as increasing our frequency of our deep cleaning.
As per the recommendation of the New Hampshire Center for Disease Control, it’s business as usual. We are not panicked, but we are prepared. There are many benefits of being a part of the Cr8 Fitness Family, but especially right now, more than ever before, it's important to keep your exercise routine up, and if you haven't been on one, it's a good time to start. Exercise is one of the best things you can do to keep your immune system strong. In addition to exercise, we recommend good sleep habits, stress reduction, and healthy eating habits. Although the efficacy is not out yet, supplements like Vitamin C, Vitamin D, Zinc, (Also known as ZMA at Cr8) & Probiotics certainly wouldn't hurt right now. If you had to pick only one product to take right now, I would suggest a high-potency multivitamin.  I take and recommend Fit Tabs from Beverly International.  Finally, it's important to note that our group personal training done in a large open, and ventilated space, with less than 20 people is probably the best fitness environment you want to be in for your exercise.
As we continue to monitor the rapidly changing events, we have a three-phase action plan:

Phase 1: This is what we have already done. We’ve increased cleaning to include sanitizing the equipment between each training time. The doors and windows will remain open as much as possible to circulate fresh air. We have asked those that have any symptoms to stay home.

Phase 2: Beginning immediately, we will provide you with a two week training should you have to self- quarantine. We strongly feel exercise is one of the best activities people can do right now. We will provide anyone who would like a two week nutrition coaching program to get your eating as healthy as it can be. We want you to support your body with proper nutrition. In the gym we ask you to use hand sanitizer as often as you need. Please don’t share equipment if possible.

Phase 3: Should things escalate, our training program can be designed to use just your body weight. Don’t worry, Coach Nancy can make it just as challenging. We’re looking into other possibilities if the need arises. We’ll continue to work hard to keep you healthy.
Now more than ever before, it is important to pray for each other, be kind to each other, to support each other, and as a parting note, please support your local businesses. 

To Your Best Health Always,

Coach Nancy and Dean

Spotlight is on Jennifer. She’s Fighting Cancer the ‘Good’ Way.

I've been so amazed, inspired, encouraged, loved, along with so many other emotions the last few weeks. As many of you know, cancer has hit my family. My sister and Dad struggle daily with the effects of this terrible disease. Your kinds words and actions bring a clear image of the what the Cr8 Fitness family is to me. When Jennifer from 4pm training told me about how she was helping to fight Cancer, I was all ears. 

Jennifer has been captain of a team for the Rock N Race for several years. This past year, 2019, she was the top fundraiser for the event. Her team 'Davis and Towle' (She works for Davis and Towle Insurance) earned "RockStar" status directly due to her hard work. 

The Rock N Race is a 5k walk/run done every May in downtown Concord. It is fundraiser for the Payson Center at Concord Hospital. The Rock 'N Race attracts upwards of 5,000 runners, walkers, area businesses, survivors, families and friends in a positive outpouring of support for people with cancer. Over $4.5 million has been raised to assure that thousands of people with cancer and their families are able to access life-affirming services at the Payson Center for Cancer Care’s HOPE Resource Center. Jenn has worked hard to do her part in helping others. 

While no one wants to deal with Cancer, we all know someone who either has it or has had it. Right now my fighting spirit gets angry when I hear the word cancer. I'm thankful Jennifer has had the time, ability, fight to put in a 'Good' fight with the Rock N Race. (By the way, Jennifer's last name is Good). 

The Rock N Race is going on again this May 14th in Concord. Help Jennifer fight cancer by joining this year's team. 

Fight the 'Good' Fight,

Coach Nancy

Little Things Do Make a Difference

I’m a wife, a mom, and a Grandma. My three little ones call me, Gigi. Just like I’d do for my kids, I’d do anything for my grandchildren. When Jack had a possible diagnosis of Autism, I wanted to learn all I could. It led Dean and I to pursue education in the fitness business specializing in helping those with autism. Autism Fitness started as a gym designed to help people with autism. The founder soon decided to become a teaching facility in order to expand his reach. Dean and I both took his course.

In our excitement about how much this could help make connections to this increasing population we told others about the training available at Autism Fitness. Mae Lynn was one of those people we told. Having a son with autism and her love of fitness Mae Lynn took the course too. Her intention at first was to help her son even better. She asked if she could use Cr8 Fitness as his place for his training. It was the beginning of Right Fit Fitness.

Here’s where little things do make a difference.

Dean and I gave an open door to Mae Lynn so she could help her son. It was easy. Mae Lynn does all the work, she takes care of everything. I make sure the gym door is open, that’s it.

This is where it gets exciting. Mae Lynn has now started a new business. Under the helpful and wonderful watch care of Get Fit NH, Right Fit Fitness operates. She uses physical training to help young adults with autism. The impact of one open door is now reaching to others. She didn’t stop there though. Her desire is to reach more and more people. She knows teaching others all she knows is key to help more people dealing with autism. Together they've held classes for parents and educators. Her knowledge is being passed onto others to create a better connection with their autistic child. In January Right Fit Fitness and Get Fit NH brought in Autism Fitness to expand that reach into more of New Hampshire. Over 20 parents and school personal attended the course.

The reach goes on.

Lori N who has trained with Cr8 Fitness for almost 7 years just completed the Autism Fitness course with Mae Lynn.  Congratulations Lori!

Lori works in a private school for those with special needs. She also has a son with autism. Her desire is to use physical training to help her students, their families, and her son.

I am amazed at how this is growing from an open door to a new business to bringing fitness to schools.

How can you help this reach even further? I’m not sure. For starters visit Right Fit Fitness web page. If you know someone with autism, a therapist, or an educator pass this along to them. You just never know what a little thing can do. I just know if we keep our minds open to possibilities anything can happen.

Make it Happen,

Coach Nancy

No Flu For You

Let’s face it, none of us enjoy being sick. With all the talk of Novel 2019-nCoV coronavirus, now is a good time to review some simple strategies to stay healthy. There are positive steps you can take everyday to boost the chances of avoiding sickness. Don’t accept the fact that “everybody gets sick” even if that just means a cold.

Boost your immune system with the following strategy:

  1. Eat a nutritious diet full of vitamins, minerals and antioxidants, and remember that sugar suppresses your immune system.
  2. Drink plenty of water
  3. Get to bed early and get a good night sleep – consistently!
  4. Exercise regularly. Your body produces antibodies when you train vigorously, boosting your immune system.

The CDC offers the following daily preventative actions:

  • Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
  • Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub. We have a container in the gym.
  • Avoid touching your eyes, nose and mouth. Germs spread this way.

Keeping your training space cold and flu free

We have consulted with commercial cleaning experts as to the best cleaners and disinfectants to use. This solution is used to mop the floors in our Epsom facility, as well as disinfect the bands and other equipment. Alcohol based hand rubs are available to use as needed and after training.

Sharing of yoga is a big no no. A good quality mat costs less than $25.00, so please purchase one for your own use if you prefer to train on one. Please write your name on your mat.

Here is what we do inside the gym.

  • In between classes, I wipe down any visible dirt/sweat. There are gym wipes available for you to use on the equipment.
  • Once a day a general cleaning and sterilization is done of the gym and the equipment. 
  • This week I did a Spring cleaning. The deep cleaning just in case. 

Let’s all pull together and do what it takes to stay healthy this winter!

Make It Happen,

Nancy and Dean

Top 10 Things you Should Know about Cr8 Fitness

Who doesn’t like a good “Top Ten” list?

Did you know?

  1. You can control the intensity of each training session with your own effort.  Don’t overlook this.
  2. Pain increases cortisol and cortisol increases body fat.  There is no benefit to working out in pain. Avoid the painful patterns (and get the proper medical attention if necessary) and train the non-painful patterns with intensity.
  3. Soreness is ok, but it’s not a marker of a good training session.  Just because you aren’t’ sore the next day, don’t think that you didn’t train smart (or hard).
  4. Nutrition is a Big Deal. Eating healthy foods is always going to be shouted out by your coach. Perfection is not. Planning your meals is priority to making healthy a priority.
  5. Overtraining (under-recovering) is a major contributor to lack of results and people giving up.  Nutrition and sleep are crucial to continued progress, as is taking a break. Taking a scheduled recovery week IS training.
  6. Lifting weights does not make women bulky! Resistance training will make you strong and lean.  Not lifting weights will make you frail.
  7. You get much better results from doing a less challenging exercise in good form than you will from a more challenging progression in bad form.  Intensity must follow proper form, and is dependent on it.
  8. If your goal is fat loss, it’s important to know that you typically can’t out-train poor nutrition.  Treat your treats like treats. You can’t live well if all you eat is cheats and treats.
  9. Recovery is just as important as your training.  A good post training meal, 7-8 hours of sleep, stress reduction, and tissue quality work are essential to a balanced program.  You must work just as hard at good health outside of Cr8 Fitness as you do inside the gym.
  10. We work on your core everyday without doing any sit-ups and crunches.  Your lumbar spine is made to stabilize, not flex and extend repeatedly under load.  We do stabilization exercises for the core, and if your form is right you are working your core on EVERY exercise that we select. Core training at its best is working to maintain good posture under the load or force that is trying to alter that posture.

All these things combined helped Dean and I to come up with Cr8 Fitness's tagline. 

"Eat Well. Exercise Smart. Enjoy life."

So there you go, our Current Top 10

Didja learn anything?

Make It Happen!
Coach Nancy

Fit, Happy and Healthy in 2020

We are excited to announce some "upgrades" to the Cr8 Fitness Family page. Nancy and I were talking about how we can help you get even better this year - More Fit, More Happiness, and More Health. Who couldn't use a little more of those things?

Up to this point we have had a number of Facebook groups addressing the topics of fitness and nutrition, along with the family page. Starting today, we are consolidating all of those into one group, with the goal of growing it to 500 members this year. To do that, we need YOUR HELP! We are asking you to join, and to invite everyone you know (yes, even "him") to join the group. There is going to be some serious magic in there! For starters, every Monday through Friday we will be posting something new for you. 

  • Monday: Challenge for the Week
  • Tuesday: Quotables
  • Wednesday: Recipes of the Week
  • Thursday: Pro Health & Fitness Tips
  • and end the week with Photo Fridays!

And we promise a lot of "extras" along the way to make it worth your while to come and play!

So here's how you can help us - Join the "Fit, Happy and Healthy" Group, and then invite all your friends, family and co-workers to do the same.

It's super easy - just click this link: to ask for an invite, and once you are in, click the "invite members" on the right hand side of the page. 

Be there or be square (an oldie but goodie).

- DC

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