Category Archives for "News and Notes"

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: https://www.facebook.com/groups/cr8fitness/ 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

Dear Santa

Dear Santa,

All I want for Christmas is thick hair and a thin body.

Please don't mix them up, like you did last year.

Why does Santa have 3 gardens? 
So he can ho-ho-ho.

What do you get when you cross an archer with a gift-wrapper? 
Ribbon hood.

What do you call people who are afraid of Santa Claus? 
Claustrophobic.

Why is Christmas just like a day at the office? 
You do all the work and the fat guy with the suit gets all the credit.

Now that I have given you a reason to laugh, Enjoy Christmas time filled with many smiles.

Coach Nancy

Christmas Cheer Reboot

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 22 - Dec 28. You can read the ins and outs of why recovery week is important right here. Enjoy family and friends during this time.
  • December 30, Monday. All regular training times will be happening. You don't want to miss the last day to train in 2019.
  • December 31, Tuesday. Its New Year's Eve. Enjoy this day off from training.
  • January 1st. World Famous New Year's At Noon happens at noon, duh! First training time of the year always proves to be one remembered all year long.
  • January 2 -3. All regular training times will be in full swing. Don't miss out.

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 Around Here?

Where DID this year go? I seriously can't believe it's December already. The last few months particularly have flown right by, and life has been busy.

As you know if you train here with us, Nancy and I are building a house. No Duh, right? We decided when we started that we would complete the interior ourselves, and as is usually the case with me, I underestimated the time it would take to complete it. My goal was Thanksgiving (although to be fair I didn't say which YEAR). 🙂  It would be nice to celebrate Christmas in there, but we will see. Right now we are working on door and window trim, and there seems to be a whole lot of it. The electricians are scheduled to finish up today, and there is a little plumbing left to do. I made a list of what we have to finish - it's only a page and half, how long could it take? Yeah.

Anyway, I appreciate all y'alls patience as I have not been in the gym much. I do miss being in there and hope to be back with you soon. I am looking forward to when the house is complete and we can have a party, If you are interested in some kind of Open House, let me know.

December Happenings

Right now Coach Nancy has the "12 Days of Fitmas" Challenge happening, and she has some very festive and creative ways to help you get in here during what we know is a very busy season. But we are ALL busy, and fitness doesn't take a holiday, know what I mean? So get on in here, sweat out some stress, have some fun, and be with people who love you. And you absolutely DO NOT want to miss the world famous "12 Pains of Christmas" coming your way soon. What day? That will be like a wonderful present  - you just won't know until you open the gym door one of these days.

Our Winter Recovery Break is the week of December 23 - 29. This is my favorite recovery week, as it gives us some time before Christmas to wrap things up (see what I did there) and prepare for a wonderful day.

Stay tuned for plans the week after Christmas, we are still talking about what we want to do on New Years Eve. We'd love to hear your thoughts!

Stay Happy!

Coach Dean

Lauren says Yes to Challenges

I captured Lauren, literally, to grab her thoughts on the nutrition challenges she has participated in the past. She was super happy to be held hostage for a few minutes after training to talk. I love hearing why others want to do our Transform in 4 Challenge coming up on November 1st. I want to feel in control of my eating before the holidays. Thank you Lauren for telling us why you want to do this next challenge. 

Thank you Lauren. Take a tip from Lauren and Sign up for the next challenge- Transform in 4.

Happy Challenging,

Coach Nancy

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