Category Archives for "weight loss"

Mind Tricks to Eat Just the Right Amount

Coach Nancy , Mindset , Nutrition , weight loss

In nutrition, it is suggested that you eat until you are 80% full or until you have eaten just enough. Its like Goldilocks. You don't eat too much and you don't eat too little but just the right amount of food for you. When your desire is weight loss then adjusting the right amount or the right foods is the trick.

I often have a struggle when trying to decide when 80% full is. True confession: "I eat too fast and nibble too much." 

But if I think to eat just a tad bit less than usual, I accomplish the same thing.

I've tried the mind trick of using a lunch plate instead of a dinner plate for a few days. And it does work for awhile. I am smart enough to know I can push the food together a bit more or pile it a bit higher to FILL my lunch plate. 

I use that trick, but once I realize it isn't working, I play another one. I eat just a bit less. I don't leave food on my plate because that goes against my frugal no wasting policy. I just tend to take a smidge less of each serving of menu items at each meal. 

I eat 20% less. It almost doesn't even show on my plate. Three to four bites less at each meal for the whole meal. Easier to do for me than to try to figure out 80% full. 

There are times, like holidays or vacations, when I focus on 'No Seconds'. By doing that I can enjoy what I would like but I limit the amount by keeping to one plate full. 

I'm hoping these Mind Tricks help you like they do me.

To Your Best Health,

Coach Nancy

Tips For Better Sleep

Coach Dean , Training , weight loss

1. TV, Cell Phone, PC - all artificial light interferes with melatonin production - not cool. 30 minutes before bed, flip the off switch.

2. Warm water is relaxing, helps us de-stress, and just plain feels good.

3. About 67 degrees is the sweet spot.

4. ANY light interferes with the sleep process. Check under the bed and turn off the lights. 🙂

Sleep makes a body good!

- DC

Prepare Your Sleep

Coach Dean , Training , weight loss

1. Hitting the "snooze" bar just once never seems to happen. The longer you stay in the bed, the harder to get up. Sit Up. Feet On The Floor. Stand Up.

2. Immediate natural light exposure regulates your melatonin. This helps us be awake fully in the day, ready to sleep at night.

3. Regulate your inner clock, reduce your stress, optimize your hormones. Plus you look and feel better!

4. Too much food makes it harder to sleep. Enough said.

5. Clear your mind; writing things down gets them out of your head. Planning the next day at night helps you not think about them when your trying to get some shut eye.

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Which one of these things are you going to put into action TONIGHT?

- DC

ModernMeal Menu Planning Workshop Coming Up October 10th. You Into Easier?

Coach Dean , Nutrition , weight loss

You asked for it, you got it!

Wednesday October 10 @ 6:00pm we are going to be doing a live, hands on workshop assisting you in setting up and using our Modernmeal Menu Planning and Recipe software.

If you are a current subscriber to "Cr8 Your Plate", you are going to want to being your laptop or device, your username and password, and your questions. We will walk you through all facets of Modernmeal, and show you exactly how it will make your meal planning easier than ever.

If you are not a subscriber and want to come, you have two options:

  1. Click the button below before the workshop to subscribe and we will get you ready to rock.
  2. Show up and see what you're missing, and why Modernmeal might just be the missing piece to making your planning and prep go smoother.

We will be meeting at Cr8 Fitness in Epsom, which is about a 20 minute drive from Concord.

Not sure what Modernmeal is all about? Check out this video overview"

Questions? let us know!

See you there,

- DC


Modernmeal Subscription 


"Hands-On" Modernmeal Menu Planning Workshop

Place: Cr8 Fitness 167 New Orchard Rd. Epsom, NH 03234

Date: Wednesday October 10, 2018

Time: 6:00pm to 7:00pm

Signs Your Sleep Stinks

Coach Dean , Training , weight loss

Even adults need 7-9 hours of sleep a night.

1. Dependence on stimulants is a losing game, as your body needs more to get the same effect. There's no medals for drinking 8 cups of coffee a day.

2. An occasional cold happens. But if it seems like you are ALWAYS sick, it's a sign your immune system is compromised and your inflammatory response is on high alert.

3. When you don't get enough shut-eye, neurotransmitters production and hormone regulation suffer. Voila! Cranky Pants

4. Highly studied and highly underrated. Sleep better - lose weight faster (or at all). There seems to be something magical about 9 hours a night.

Don't Despair. Better sleep takes practice! What would happen if you added just one more minute of sleep per night, every night for the next two months?

- DC

Fair Winning Pumpkins are For Everyone

Coach Nancy , Mindset , Nutrition , Uncategorized , weight loss

"Just one pumpkin", that is what I read recently in a book. The author was talking about growing an prize winning pumpkin. You know the huge kind that take up an entire back of a pick up truck and have to be lifted there by a crane. HUGE.

As I was reading that I immediately thought how could I apply that principle to my nutrition?

The author went on to say it could be just one pound that separates the grand prize from all the rest but that one pound was the key. 

I was hooked by then. My brain was racing. Of course this applies to eating and health and nutrition and building habits. All I needed to do was to find my 'pumpkin'. What did I want to increase in my life so that it shined. I wanted that prize winning pumpkin. 

Well I don't really want to add weight onto my body. That certainly wasn't what I was going to focus on. I did want to increase my strength. Could I do that? Of course, I needed to focus on picking up heavier weights in training with good form. CHECK

That 'pumpkin' didn't really sit well with me. I always try to increase my workload while in the gym. I wanted to win a prize mentally. I want to do something that I find difficult. I wanted to lose body fat while getting stronger. Now that really strikes a cord inside me. I want to be totally happy with how I look for me. This was going to be my 'pumpkin'.

Now back to growing an actual award winning pumpkin. After the farmer finds the pumpkin (my body composition change) he puts all his energy and focus into making that one pumpkin prize winning. He develops and executes his plan.

In other words, as the farmer of my pumpkin, I am going to create a plan, prepare, and focus daily on changing my body composition. I gave myself four weeks of focus time. I was going to do one thing each day to make myself reach that goal. I was going to mentally achieve and physically strive towards losing body fat. 

Here's my plan: Daily I am going to eat Protein, Produce, and water at each meal. (PPW). I am choosing to leave everything else off of my plate if it doesn't fit that criteria. My new mantra: PPW only. 

Here is what you can do:

Linus welcomes the great pumpkin

  1. Look inside or out for your prize winning pumpkin. Remember it needs to sit well with you and your values. What do you really want to win a prize at doing/being?
  2. Cultivate that pumpkin. Develop a plan that you can execute daily in order to reach your goal. Remember your goal is to grow your pumpkin so your plan is the actions you'll consistently do to get there. 
  3. Daily deliver your plan to your pumpkin. Getting side tracked won't help your focus so do  one thing and do it really Really REALLY well
  4. The growing season doesn't last forever. Give yourself a time frame when you'll measure and obtain that prize. 
  5. Seek help and get some accountability. The best farmers have already asked others for their advice and done loads of research. You too need to develop a plan that will help you best. Find a coach. (pssst..... that is what I do best- ask me)

I plan on winning my mental prize this time around. I don't just hope to win, I'm planning on it. I know its going to take work. I know if I miss a day, it will set me back but I am choosing not to let a setback stunt my pumpkin patch from winning.

What is your pumpkin? How are you going to make it a prize winner?

To your best health,

Coach Nancy


And the Winner is…

Coach Nancy , Nutrition , Success Stories , weight loss

​Katie Bean from Team MTXE!

​I am so proud of all those that participated in Sizzlin 'Summer Slimdown 2018. This year our challenge was a Coach driven as each person chose a coach to work with for six weeks. It was a group effort and we all need peeps.

​We also awarded the individual with the biggest percentage of inches lost from their hips and waist.

Katie chose Team Mental Toughness- Extra Effort. With her team behind her she won the Grand Prize of over $2400. I'll let Katie tell you more of her story.


​"In April of 2017 I began my weight loss journey. The ​gym I go to runs a weight loss challenge every spring. I hadn’t been going regularly, but decided to finally get serious about losing weight. I started off at almost 180 lbs - always tired, in pain, and depressed. I struggled to keep up with my young son. During the 8 week challenge, I lost 25 lbs. I continued to lose over the summer and by October I had lost almost 45 lbs. Then my mom got cancer, and things got stressful and the pounds started packing back on. I stopped going to boot camp and gained 15-20 lbs back over the winter. I was sad and frustrated because I had been so close to my goal.

Fast forward to this April. I was really looking forward to the weight loss challenge because I was set on reaching my goal, and hopefully winning the grand prize. It wasn’t always easy, but I stayed focused with the help of my family and coach. I ate clean, got back into hiking, ran up and down my driveway too many times, and push mowed my lawn with my old jalopy mower (the one that caught on fire last summer, lol).

​During the challenge, I lost 19 lbs and several inches off my waist and hips (the inches were what counted in the contest). I’m down almost 50 lbs from last year and only 6 lbs away from my goal weight. This past Saturday was the reveal party to announce the winner... I knew I did well, but I had no idea how well others had done (there were over 200 people participating). To make this long story short, I did it - I won!

I’d really like to thank my amazing and patient husband Jon who was there to listen to me stress, help me out, and who was happy to stay home with Jonathan while I was off hiking or exercising (even on Father’s Day). He even ate veggie wraps that tasted like lawn.

Also a huge shout out and thank you to my coach, Nancy Carlson. You make training personal and fun, and you’re always there to push me harder or email me when I don’t show up. You changed my way of thinking and taught me how to eat right and not diet, which is huge. And, you are a huge inspiration to me. During training I always think, what weight would Nancy pick up? You’re old enough to be my mother and you’re still stronger than me (and you have a great sense of humor, lol).

So in closing, here are some before and after photos, my coach and I, and a photo of my first purchase with my prize money - a new push mower!"


Katie did an amazing job. She rocked it and so did many of you. Katie didn't stop after S3 last year. She kept on pursuing her goal. The take away is life can get in the way if you allow it or you can make a decision and keep on going until the job is done.  Katie has more to go and with that new lawn mower and all of Get Fit NH behind her, she will be there soon. 

Keep Making It Happen,

Coach Nancy

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