Category Archives for "Training"

Here’s Your Winner!

........ (hold please, I'll tell you in just a moment)

S3 is a challenge we've done for the last 11 summers. During this 6 week Sizzlin Summer Slimdown (S3) we had 51 participants. Our goal was to lose bodyfat and thereby gain more health. At this time in our country, being and staying healthy is your best option to fight off any crazy disease that plaques our world.At the end of S3, many of you dropped percentage points in your bodyfat. I'm not talking pounds or total body weight; percentage points! As I recorded the numbers this year it was a recurring theme to see a drop in 1.3, 2.4, 1.5, 3.3, 4.2, 3.7 points dropped.And then I saw a 5.7 and yet one more was higher. One person out of the 51 dropped 6.2 percentage points in 6 weeks. That is a total of 33.7% lost in bodyfat. Wow, that is awesome!At the beginning of S3 Dean and I committed to awarding 50% of the fees away. That is a grand total of $869. Half of that money will go to a local business that has suffered because of Covid. And half will go to our winner.

Without anymore chatter, $435 is going to Meredith Esonis. She rocked this challenge by dropping 6.2 percentage points of body fat, which is just incredible. That means her total body fat went down by a third in 6 weeks!

In Her Words  - "Baby Steps"

"Wow! I didn’t expect such a significant result. Mostly because I kept thinking ‘baby steps’.

I needed a focus to try to gain some control back. It has been a challenging year and a half for several reasons. S3 came along at the right time. The program was easy to follow, not overwhelming . The design was such that it allowed me to make small changes and then build on those new skills. This kept me in the present, not looking ahead; just looking at today. The group page was vital for a feeling of support. I wasn’t alone... obviously not with all the great results that were achieved!

Thank you for all that you do! You make such a difference."..

Did you hear the one about the dentist, the lawyer, and the plumber?

When you need help with a legal problem you hire a lawyer.

When you need help with your money, you hire a financial advisor.

When your pipes leak, you call the plumber.

When your tooth hurts, you see a dentist.

Brain surgery? Well, you get it by now.

And when you need to lose body fat, work on mobility, and strengthen your muscles and bones... you do it yourself??

Look, I am never going to criticize anyone for trying to eat healthier or get some exercise. But I also know that you can get the results you are looking for safer and faster when you get professional help.

And the bottom line is in this crazy busy world you don't need one more thing to think about. We are going to coach and teach you exactly what you need to do to get and stay healthy and fit. 

I was going to say we do all the heavy lifting for you, but well, that really wouldn't be accurate now would it? You gotta do that part yourself. But we will show you how to do it safely, effectively AND have some fun along the way.

The party has already started, we are just waiting for you to join us!

Get started for FREE by clicking right here.

- DCEnter your text here...

It’s Easier than You Think

Today is a great day, isn't it? It is just about noon as I write this and my day has already been full of laughs and hard work. I've done most of the laughing and you've done most of the hard work. 🙂 I have the best job ever. Beside watching lives tranform and health being gained or kept, I enjoy the privilege of working alongside you. 

The New Normal isn't a phrase I enjoy very much. Life is what it is now and at some point things will change again. Until then I am taking advantage of each moment because I have that moment to do so. At Cr8 Fitness I see others who think like I do. They are going to enjoy life in this moment fully. 

The 9am ladies are one group of peeps that have a robust training inside the gym and also on Zoom. I talked with a few of them after training today asking them why they found it easy to come into the gym. 

I appreciate these ladies taking time just to shout out all the goodness they see at Cr8 Fitness. Their attitude is amazing. Keep Making It Happen.

Coach Nancy


The Mission (Not) Impossible Challenge Is Here!

I don't know about you, but this whole "stay-at-home" thing has got me itching for a challenge I can actually DO something about!

That's why Nancy and I came up with the "Mission (Not) Impossible" Challenge.

For the month of May we are going to get our keisters out of chair, turn off the PC for a few minutes, and do some sweating - preferably for a few minutes every day.

It's a super simple challenge. When you sign up you'll be sent a scoresheet with some super secret exercises (at least until you sign up). The scoresheet will have 4 columns with a boatload of exercises (I seriously can't remember how many and I don't feel like looking) 🙂

Every time you complete an exercise for the prescribed amount of reps, you cross it off the sheet. Every time you complete all the exercises in a column, your earn a ticket for one of 3 fabulous prizes. The more columns you complete the more tickets you earn the more chances you have to win some swag. If you finish all 4 columns on one sheet, you can print another one and keep going if you want - booyah!

That IS Simple!

Here's some tips:

  1. If you stay consistent, you’ll likely win. 
  2. If you don’t you’ll likely lose
  3. Cool prizes up for grabs. Like your favorite tub of protein with some brussels sprouts (just seeing if you are paying attention)

The challenge is aimed at...

Accelerating your overall results & getting you ​burning some extra calories

  • Keeping you focused and super fit away from the sessions
  • Accelerating your overall results & getting you burning some extra calories

We'll even set you up with daily reminders on MyCoach so you don't forget!

And there are just a few simple rules:

1. Don't start before May 4th you cheater

2. Last day to complete your columns is Sunday May 31st

3. Scorecards have to be turned in by Friday June 5th

How much for all this amazing wonderfulness you ask?

$5?

$50?

One MILLION Dollars?

No. It's Just Free.

Except the sweating and getting your butt kicked part.

Invite your friends and enemies, it's gonna be a party!

Sign Up Below. 

- DC

Enter your name and email here and you are good to go!

Join the Cr8 Family from “Away”: Online Training Is (has been) Available

Note To Current Clients: We Got You Covered, Keep Doing What You Are Doing! 🙂

A fairly well kept secret around Cr8 Fitness is that we have been doing distance-based training for over two years with a select group of clients. To this point they have all been clients we have previously trained in our gyms, moved away, and wanted to continue with us. We only offered to that clientele because they had been through our movement screening and assessment and were familiar with our coaching standards, which we are pretty particular about. 

These past couple years have taught us a lot about how to coach clients remotely, allowing us to go so far as being part of the rehab team post-surgery for both shoulders and knees, from nearly 2000 miles away. Home or away, we are pretty good at what we do. 🙂 The rapid advances in technology over the last few years now allows us to assess remotely, provide and monitor custom programming, and coach proper technique through video or live. Quality coaching online is a reality and happening every day, so even though gyms are closed, you can keep (or even start) a comprehensive training program.

There are a couple different ways to directly work with the Cr8 Fitness coaches online. To learn more and see which is the right fit for you, please contact us here and tell us a little about yourself. I am confident we can serve you well during this time and into the future. 

Here's to Making It Happen!

Coach Dean

With Your Help, We SHALL Overcome.

As you may know by now, Gov Sununu has issued a Stay-At-Home order from Midnight Friday March 27, 2020 to Monday May 4, 2020. As a "non-essential" business (who makes THOSE rules?) we will be doing what we HAVE been doing, just expanding it to its fullest potential by going all in on virtual training until we are allowed to open back up the gym doors.

Actually let me rephrase that - WE already have been all in on it, as those of you who are joining us that way know and love. Now YOU are going to be going all in too! 🙂

In anticipation that this might happen we order 70 spankin' new bands to use in our training. We will be getting those in over Recovery Week and making them available. We will also be keeping up on our stock of essential supplements (see what I did there?) so you won't run out. 

Look we all know this isn't ideal. But the fact of the matter is we had a recovery week scheduled for next week, which is going to give us some time to help you work through any technological kinks, get you the equipment you need, and get back up and training you the Cr8 Fitness way.

Here's the thing. Cr8 Fitness HAS a physical location, but Cr8 Fitness is NOT the little gray building on New Orchard Rd. in Epsom. 

YOU are Cr8 Fitness. You are the spirit and soul of what makes this place tick. We knew that from the very day we opened in our back yard - there was no gym then either. Any yet here we are. 

I am counting my blessings. 10 years ago the technology to do what we are doing wasn't even available to small guys like us, if at all. Now we can continue to interact and enjoy each other, even if we are miles away. Don't look at as anything more than amazing! it has been a lot of fun as we have invited each other into our "spaces" - Basements, home offices, living rooms -you name it.

So don't fret and don't even THINK about giving up. I am blessed with a techy mind, and I'll be available to help you get what you need up and running - one on one if that's what's necessary.

We SHALL overcome. By sticking together, loving on one another, and training like our lives depend on it. 

Because they do.

Make It Happen

Coach Dean

You Have To Train THIS Way

Getting old is not for sissies. So you need to stop acting like one in the gym. You can't just go through the motions half-heartedly. ESPECIALLY when you are in your forties, fifties, sixties and beyond. When you start getting up there in years you have to work harder to just maintain your current levels of strength and fitness, never mind get stronger. At Cr8 Fitness we are well aware of the challenges that come with bodies that are aging. If you are 60 we are not going to train you like you are 20. We are going to give you appropriate exercise prescription - but it's up to you to bust your butt to "fill your prescription".

Here's the rub. Once you've gotten into the habit of regular exercise, to continue getting better you have to start pushing yourself harder over time. There are a ton of ways you can do this; lift heavier, train longer, less rest, more time under tension, just to name a very few. 

When you are new to exercise, you don't have to do much to get tired. But you do need to do something, "I'm to out of shape to exercise" is one of the lamest reasons I have ever heard to do, well, nothing, How are you going to get IN shape if you stay on the couch?? Yeah it's hard. It's SUPPOSED to be hard.

The principle of introducing "more" into your program is called Progressive Overload. If you train here, it's the way we program our training phases. As the weeks progress, the training programs introduces additional stress to your system, so you get better. We program recovery phases in throughout the training cycles, and carefully design the programming so you can continually improve. 

Progressive Overload is not a term you probably use in your everyday vocab, but it's necessary to apply if you want to get and stay strong and healthy. I invite you to dig into Dhimant Indrayan's latest article on progressive overload. It offers both a deep dive into the science and practical ways to make it work in the gym. And yes, it applies to you whether you are trying to lift 400 pounds off the floor or your granddaughter out of her crib.

There will be a quiz next time you come in! 🙂

Make It Happen,

- DC

Have you met the “Don” of Cr8 Fitness?

What can I say? Don Harty just plain rocks. He makes us laugh, he makes us thing, and he inspires us to never stop getting better. Here is his story, at least until now!


On Thursday I was honored to receive my 3 year shirt at the end of training with my 6:15AM class. When I got home I reflected on why I joined the CR8 Fitness program and how I have benefited from the 3 years with this program.

 First of all, why did I join? 

I have never been a gym guy and never worked out on my own either. I have always been an avid hiker and mountain climber since I was a teenager and with all the hiking I did my lower body was in pretty good shape. My upper body was a different story. I had always been overweight and just before joining CR8 I tipped the scales at 230 pounds. The only exercise my arms got was from writing sales receipts and tipping 12 ounce beers. For several months several of my friends who belonged to the gym kept telling me that I should give it a try, two weeks free to see if I liked it. I kept telling them it wasn’t for me.

Then in September 2016 I won a lottery to climb a mountain that had been on my bucket list for years, Half Dome in Yosemite National Park. I worked hard to get in shape for this climb by hiking a lot of mountains here in NH to get my legs in shape for this 18 mile trek. I arrived in Yosemite with 2 friends and the 3 of us set out at 3:00AM by flashlight to make the climb up the John Muir trail. It was a steady uphill climb and I struggled due to my being 40 pounds overweight and 61 years old. My friends had to wait for me several times as they were in better shape. We finally reached the crux of this climb, the infamous cables leading up the last 1/4 mile of 45 degree slope. After attaching my safety harness I headed up the cables and after a short time realized I was in big trouble. I had no upper body strength and this stretch of the climb required you to pull yourself up by your arms. Every 20 feet I needed to unfasten my safety clip that tied me into the cables and reattach it on the next stretch of cable. My heart was pounding and my arms were like rubber. I’m not a religious person but I remember saying “please, God don’t let the heart attack come when I’m not attached to the cables”. That would have resulted in a 3000 foot fall down an almost vertical cliff. Meanwhile a small parade of hikers had formed behind me because I was going so slow and there was no way to pass me. I heard some grumbling behind me and one voice stood out. I heard the words “old fat bastard” and I knew the words were directed at me. I finally made the summit of Half Dome and after a short rest headed back down to the valley. It was at this point I vowed to myself that if I wanted to keep hiking and pushing the limits at my age I needed to get my whole body in shape and lose weight.

I got home and called Nancy and asked how do I sign up for the training program. I joined shortly thereafter and I have been a part of the program for 3 years. 

What have I gotten out of the program? 

The bottom line is that the training and nutrition program that Nancy and Dean offer at CR8 Fitness has given me a new lease on life. Over the first six months I went from 230 pounds to 180 and my conditioning was the best since I was in my 20’s and finished hiking the 2000 mile Appalachian Trail. I have been able to do things that most people my age would not even consider trying. The great thing is that after 3 years, although I have the occasional relapse I always am able to get refocused with the coaching I get from Nancy and Dean.

There is no question in my mind that if I had not joined the CR8 team 3 years ago my life would not be nearly as fulfilling as it is now. It’s great to “make it happen”.

- The "Don" of Cr8 Fitness,

Don Harty

Are You Getting, or Growing?

Another New Year has started, and with it comes one indisputable fact; You, and I, are getting older. 

But ask yourself this question.

Do I want to merely get older, or do I want to grow older?

There is an enormous difference.

As long as you are above ground you are going to get older. But growing older is an entirely different animal. 

There are a few things I want to grow in as I get older. 

Kindness. Wisdom. Grace. Understanding. Compassion.

In the physical realm I want to keep growing as well. It's a well known fact that even older adults can increase their muscle mass and mobility. I want to stay as strong as I can for as long as I can. My training goals in the last 10 years have definitely changed. Sure I still want to look good in the mirror, but it's become more than that. I look around and see people my age (53 - not all that old, unless you are teenager) losing physical abilities and capabilities. And I am not talking about feats of endurance or strength. Losing their ability to stand up straight, or get up and down off the floor, or walk a few flights of stairs. In their fifties!

That's why my goal is to keep my legs strong and my hips mobile for as long as I can. Don't lose your legs! It's why keeping my shoulders intact and my knees healthy is so important. 

Here's the rub; As you age you need to work harder at these things than you used to. CONSISTENT strength training and mobility work. Good nutrition and sensible supplementation. You can't stop any of those things, even when it's uncomfortable, you don't feel like it, and it hurts.

The alternative is to just passively atrophy, lose strength and mass, get weaker, and lose basic abilities. Doesn't sound like fun to me.

It's your choice. Get. Or Grow.

Choose Wisely,

Coach Dean

Being Engaged In Life

I recently watched an interview with Colin Milner, CEO of the International Council on Active Aging, and I was inspired by listening to this really smart and passionate man talk about what he has learned being on the front lines of active aging. I would highly encourage you to watch this short interview included at the end of this article (click the pic). Here are some highlights that really stuck out to me. 

1. Active Aging is about "Being Engaged In Life". It doesn't mean you have to climb mountains or run farther. It's about getting off the sidelines and participating in this crazy wonderful thing called life. 

2. While government involvement can be important at times, it about "changing lives, not passing a bill". I love that. What can we do personally to stay healthier and help others get active? 

3. It's about the individual saying "Me, I want to live a better life, here's what I am going to do to achieve that. Very few people can change your mind without you participating." BOOM!

4. "Start Moving, Don't Stop". Colin cuts through all the confusion about exercise with those four simple words. Get active, stay active. Start small, start big. Doesn't matter. Just start, and never stop.

5. "You Earn Your Health Span". You want to be healthier? You have to work for it. Health is not in a pill or potion. Health is earned with movement, eating nutritious food, and getting good sleep. Those things all take some effort. And you get to control that effort. No really, you do. 

Call this a sales pitch if you want, but here's my ask. What are YOU doing as an individual to get and stay engaged in life? Many of you train with us as a part of your efforts, and for that we are grateful. Do you know someone else that needs a little Cr8 Fitness in their life? We would sure appreciate you sharing how we have helped you, and then send 'em our way.  

Or maybe you have been on the fence for awhile about getting started with us. NOW is the time to take the leap and get started. 2019 is almost over, 2020 sits wide open in front of us. Take action now and fill out a training registration. 

Being Engaged In Life Starts With You. And if you let it, it starts today.

Make It Happen!

- DC

1 2 3 5
>