Tag Archives for " personal training "

Hear it from Donna

With 10 years of training at Cr8 Fitness, Donna is one of the best people to ask what she's seen during those years. She was kind enough to take time after training to fill us in on the details. 

I appreciate Donna because she is a hard worker and yet she is real. Donna has been with Cr8 Fitness when we didn't have our building up yet. She faithfully trains for her health. 

Keep Making It Happen Donna,

Coach Nancy

You Make a Difference

Cr8 Fitness is around because of you. Dean and I do what we do each day because of you. You are a piece of our lives, we love dearly. 

We don't want you ever to forget how important you are. At times it is even sweeter to hear it from others. You make a difference when you get into training. That difference is seen in yourself and in those you train with. 

Take it from KIm at the 9am Ladies crew, You Matter!

This is a group of ladies you would love to train with. 

To Your Best Health,

Coach Nancy

Why Do I Train?

​Why to catch girls, of course!

I mean when it comes down to it, that is why  lot of guys start training, just sayin'.

​Now before you go running to Nancy, or emailing me back telling me I am already married or a dirty old man, THESE are the girls I am training to catch!

Janie and Gigi
KJ and Amy

​Janie, ​"Gigi", Karalynn, Amy and Lexi.

​Granddaughter. Wife. Daughter. Daughter. Granddaughter.

THEY are the girls who I am chasing. Literally. How did kids get so fast these days anyway? (and Nancy is Wonder Woman, as we all know)​

But seriously, they are who keep me heading to the gym when I don't feel like it, am sore, and tired, and just blah. Yeah, I have those days too. The ones where I am buried under my to-do list, have calls to make, emails to answer, training programs to write. The days where I have to be somewhere at 11:00am, 2:00pm, 4:00pm, and won't be home until 8:30pm. 

Just like you, those are the days I don't "Have the time", I have to "Make the time."

They (and my sons​, their wives, and grandson) are what keep me going back into the dungeon, willing my tight hamstrings to wake up, rolling through the soreness, ​battling the iron off the floor or overhead, and getting just one more rep. 

They are who I think of when I get an email from the band man t​itled "Squat Until You're 100", and I think "Why not me?"

Of course there are no guarantees I'll live to 100. But that doesn't mean I can't live every day to it's fullest potential.

I was reminded once again this weekend how short life really is. One of the most amazing men I ever met, Tim Smith, went it for hernia surgery on a Thursday, died of complications on Sunday.

​48 years young. Wife, kids, grandkids left in shock. Friends like me left to confront our own mortality. I am 51, and I realized once again there is no guarantee I'll live to 52.

But while I am here I am going to to fight the battle. I am going to steward the gift of this body and try to keep it healthy and productive as long as I can.


So I can better steward the other gifts, the more important gifts, that God has also given me.


Like the ones in this picture below, taken last weekend.

This is why I train.

How about you?

- DC

Risk Vs. Reward. Is it worth it?

workout fail

​"Why are we doing this?" is one of my favorite questions, along with it's corollary "How come we don't do this (​insert exercise here) in training?

​Those are both very good questions, and ones that anyone who writes training programs must be able to answer clearly and confidently.

​Today let's focus on the second one. You see, there are hundreds if not thousands of exercises and variations you could put in a training program. The more important question is "Should you?"

To me it comes down to risk vs. reward.

​In other words, does what I could gain from performing this exercise outweigh any inherent risks that may be involved in performing it?

​In our Smart Group Personal Training programs, there are lot of different factors that ​we weigh​ when making that decision.

  • Training Age of the Student
  • Physical Age of the Student
  • Current physical condition
  • Injury history
  • ​Training goals

​Just to name a very few.

​Does it really make sense to do box jumps if you are 60 years old, 30 pounds overweight, and have a history of knee injury?

​Ummm. No.

That doesn't make you a bad person, or less than. We are just going to choose a movement that is going to more appropriate for what is going on in your life right now.

The same principle applies when it comes to how we use the FMS screen with all our clients. If the screen indicates you have a shoulder impingement, or a significant imbalance left to right, you won't be overhead pressing until those issues are addressed. We might be able to address it in training, it might require medical intervention. But what good does it do to overhead press if it's going to make you worse or cause pain?

Zero. Good.

Sometimes we are stubborn, and keep doing things that are hurting us because we are trying to keep up with the person next to us, or we like that particular exercise, or we don't like being told not to. I get it, we all like to think we are immortal,

I have had to give things up at times in my own training. I have dealt with hip and back problems for years. When I have the occasional "flare up" with sciatica, I COULD keep heavy deadlifiting, and then I could find myself flat on my back for a week or unable to stand up straight.

How do I know? Been there. Done that. It was dumb.

Instead, let's just focus on good clean movement, do the mobility and flexibility work necessary to aid recovery, and build back up.

"Not now" doesn't mean "Never". 

So whether you train with us, in another gym, or by yourself, be smart. ​

Don't be afraid to ask. "Why am I doing (or not doing) this?" 

​Take the long term view. I want to train for the rest of my life, no matter how long that might be. Those who are training into their 70's, 80's and 90's didn't get there by accident.

They understand risk vs. reward.

Do you?

Keep getting better, every day!

- DC

And the Winner is…

​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