Category: fitness and nutrition

fitness and nutrition, health

Early Morning Madness

2chicksandapen

I have a routine in the morning. I get up and get my fitness on. It’s repetitive. It’s draining. It’s even torture on some days.

No matter what I try my hardest to keep my routines routine. Sticking to a routine can be challenging when it’s extra cold or pouring down rain in the morning. That’s why you need to make a habit of keeping your morning routines routine. Why? It starts my day off right. If I can push through a tough workout first thing it sets me in motion for a successful day especially since most days I have go sideways or completely upside down.

My mind fires on all cylinders after a good physical push. Even after a competition or race my mind is fresh. No toxicity or negative vibes. I don’t have energy to waste on these. My eating stays on track for the day because my body requires good fuel to replenish what I depleted. There are just so many benefits to a good morning start of exercise.

However, I can have a busy schedule that prohibits me from starting fresh in my routine and regimented style. Do I freak out? Yes of course, but then I bend and flex to make it work.

Maybe today I need to workout at home modified to body weight exercises. I can make this work and so can you. Maybe I need go for a short run/walk while a kid is at practice. Weather can affect this option but it’s viable most days. Maybe I can do some yoga for active recovery. I even hit the gym once in a while at night.

Adding a night workout can be taxing if you wake up and do it again in the morning but there is never a gain for sitting still. Actually the more sedentary you are the worse off you will be down the road.

Recently, I received a link to an interesting podcast and I was able to give it a listen today. It was good and it mirrored my active lifestyle and compliments my journaling and blogging persona. It was interesting to reflect on the podcast and solidify this post.

Journaling, exercising, starting fresh all help tame your mind. When life is full of curve balls, we all need ways to cope. If you are struggling try a morning refresh or reset. Start a new routine.

Maybe you can start small. Morning meditation is a simple and easy way to start your day. Making your bed so you can go to bed fresh is another option. Spending 5 minutes writing down ideas could be another. Many options are available. Challenge yourself.

This month I have definitely posted a few times about mindsets. Keep following along to see where I drop mind tidbits in my blog posts.

fitness and nutrition, hustle

Watching My Language

2chicksandapen

 

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Like Chick 1 and several others, I am doing the 2,020 in 2020 miles challenge.  We are each putting our own spin on the distance.

I have a little history with this kind of goal.

In 2016, I aimed to walk / run 1,000 miles in a calendar year.  My Big Rule: I had to have my exercise shoes on for those miles to count.  (All the steps I took at work or for daily tasks did not count toward the total.)  Looking back at my mileage tracker, there were many miles that took me 18 minutes, some even longer than 20.  Still, through regular almost-daily efforts, I logged well over 1,100 miles that year.

That was many years and pounds ago. Taking on this new goal…what would be a step forward for me now? Was just doing more miles enough?

When I was thinking about this goal and how I wanted to approach it, I decided to add an extra layer. I wanted a different challenge, so I made a new Big Rule.

That Big Rule has meant a *lot* of time on the Ski Erg and the rowing machine at our box. Sometimes I row five miles at a stretch, which is pretty unusual in our community. After all, CrossFit is based around constantly varied movements.  It’s sort of odd to stay on one thing for thirty minutes or more. After walking past me several times, people will ask me what I’m doing.

I’d tell them about the mile challenge, then say:

“I have to do 10% on the ski erg (202 miles), 10% on the hiking trail, 10% running, 10% biking, and 10% rowing.”

At least that’s what I told people when they asked me why I was spending 20 straight minutes on the ski erg or 45 on the rower.  I’m doing it because I have to.

But after saying it this way several times I stood back and thought, no one is forcing me to do it this way.  I chose this.  And I chose it purposefully. I set a big, hairy, audacious, I’m-not-entirely-sure-I-will-accomplish-it goal.  I thought of something that made me nervous and DARED myself to do it.

So now, if people ask, I say I CHOSE to do 10% on the ski erg (202 miles), 10% on the hiking trail, 10% running, 10% biking, and 10% rowing.

Or I GET to do it.  Maybe I should say I DARED myself to do it.  Through my words I need to EMBRACE it – the grand, ridiculous, audacious (im)possibility of all those crazy miles and the long journey they represent.

These little words matter.  I am trying to pay more attention to how I use my words.  As a word person, you’d think I would be more careful, but I know my negativity and woe-is-me creeps in often when I am lazy or just inattentive. It’s sloppy old thinking and serves no one.  These miles aren’t part of some sort of penalty or sentence.  They are a challenge I set before myself to stretch my limits.  A good thing.

My first month went pretty well. I’ve discovered that in addition to the pages logging each variety of miles, I like a page of stars for every 10 miles I complete. Not gonna lie, though, it’s a long road. I am working on my patience muscles, which will undoubtedly get a workout in the face of a goal that I can’t just speed through.  I’m finding my footing and my balance.  And if you notice, there’s still 50% of my miles that I can choose to do with as I wish.  Don’t be surprised if dancing and cartwheels show up on my log.

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fitness and nutrition, health

I Pulled My Groin or Maybe It’s a Lot Worse

2chicksandapen

I was recently at a business meeting and my CrossFit dedication came into conversation. I didn’t start the conversation. Another individual at the table did.

Said person vocalized how everyone she has known who has attempted CrossFit got injured. It’s such a dangerous sport. Why do you pay for suffering? One even severely pulled their groin.

I almost giggled out loud. In my several years of CrossFitting I have not once heard of somebody injuring their groin. Let alone seriously injuring it. I’m sure it’s possible but it made me giggle.

Back injuries can happen, shoulders can be impacted as well as knees and elbows. But aren’t there risks involved in most sports? Isn’t this why we sign waivers?

I know one can always scale or adapt any workout to avoid injury. For example if you tweaked your back one should not do a deadlift. If one’s calf muscles are tight they could stretch or roll out vs. risking injury. The point is being active has benefits.

Fear can be a factor for many trying something new. However the physical and mental benefits of CrossFit far out weigh the possibility of injury if you follow your certified coach’s instructions. This is my opinion but I know many who share my thoughts on the subject.

I am thankful for a great box to workout in, a great group of coaches and an amazing community. I am also thankful for my health.

In today’s busy and hectic world many lose sight of their health and fitness. In recent weeks I have seen a colleague have a major stroke causing a huge rippling effect on family and friends who were not prepared for such a catastrophe. Another business associate was diagnosed with cancer. These instances along with my parents aging gave me pause to reflect.

Most get guidance on wills as they age. How many actually have an emergency network in place should one get hit by a bus or have a unforeseen tragedy? Most don’t.

This ties back to my time article. The value of it and how we spend it. If we are hoarding at home is it fair to leave your loved ones with the burden of cleaning up your mess when you pass on?

If you have kids that need care, have you talked to good friends or your loved ones about if anything took you out of commission who could jump in and keep a sense of normal for the kids?

If you run a business do you have a person who can fill a short or a long term business role in a pinch?

If you are married and you carry the family health insurance and can’t take time off to care for a loved one in the hospital do you have a support network to help?

Maybe you spend some time thinking about this. A heart attack, a fall, cancer, a stroke or worse can happen. You can have a plan penciled out and your loved ones have a starting point so they don’t need to worry during a chaotic time.

Life has challenges. I started this article about the risk of CrossFit but it twisted and turned to life and how unpredictable life can be. Tomorrow is never guaranteed. Live for today and be as prepared as you can for the unknown if you are a primary care giver to one or many.

fitness and nutrition, friendship

I Came for the Cocoa

2chicksandapen

Seriously, I came for the hot chocolate and the swag bag that has a sweet jacket inside proving I participated. A jacket I have been eying for a few years now.  Unfortunately, I just never got any takers on completing the event with me, until this year. So excited to have earned my jacket. Thankful I get to share the adventure with some amazing people.

Participate in what you ask? The Hot Chocolate 15k road race in Atlanta, GA on a cold day in February. 02-02-2020 to be exact. When I say cold, the temp was a mere 33 degrees. It did warm up tad bit during the race for me to shed a few layers but of course the 60-degree temps didn’t hit until well after the race was over!

The random fun fact about the date of the race is it’s the same forward as it is backwards. Pretty freaky. I can’t take credit for the fun fact as my friend Sarah gave me the heads up on it. Even funnier is I finished the race in 2 hours and 2 mins…which is the the date (2/2). Crazy if you ask me, but also confirmation that I was in the right place with the right people.

We are a little over ten people deep for the event. A few newbies and a few who ran the half marathon a few months back. None of us are true runners per se but we get the job done. We cross the finish line at our pace.

Our pre-race list included some self preparation in the cardio endurance arena vs. traditional running due to the elements outside and maybe a bit of laziness. It also included outfit planning of course. Then there was the bib pick-up. The carpool. The porta-potties. And who can forget the group text messages up until bedtime the night before.

What corral are you in? F: well then many chime in with words that begin with f. Frigid. Frightening. Fucked. Flatulence. Hopefully you get the gist. Another is in c and the process repeats. Catastrophic. Cute. Cuddly. Comatose. And so on. Sounds dumb but it got everyone giggling before bed.

Sleepless. Anxious. Ready. Those are a few of the words I heard as night fell and the runners entered their sleep stage. And I caught the bug of no sleep. Finally falling asleep at 2:30 am.

I’m up about at 4:00 am and definitely tired. Met up with a group a crazy friends ready to conquer the course and the cold all while sporting flashy tutus and stylish tank tops. This is not only an athletic group of crazy women but a crafty group. One made the tutus while another made the shirts. The rest of just showed up😂.

Not expecting a great run time due to the elements, but that was never the goal for me. The goal was crossing the finish line with friends. Tackling another event that many won’t even attempt. Checking off an adventure in another month of 2020. Adding some miles to the mileage log for my lofty 2020 goal. Starting my birthday month off with fitness, friends and fun. And how cool is it that I finished in 2 hours and 2 minutes on 2/2/20.

Good fun. Amazing friends. Tons of memories. And another race adventure that I can say I did with my oldest son. This might be one of the greatest things to celebrate. Staying fit with my people always puts a smile on my face.

Another great bonus of this race is the snack pack at the end. A warm cup of hot cocoa, marshmallow, pretzels, hot melted chocolate, and some other sweet treats. A great way to end a cold morning.

This race was also dedicated to a very special person in my life who is knocking on death’s door. May our strength in the race be channeled to him as he finds his peaceful resting time / place. What a great tribute idea from one of my good friends and adventure buddies. #buddy❤️

 

fitness and nutrition, friendship

Just Show Up and Jump In

2chicksandapen

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“Our third teammate unexpectedly dropped out at the last minute with a sick kid.  Can anyone make it?”

A post to our gym community in the wee hours of a December Saturday morning.  I thought about it, but plans were already in motion for a day of chasing my daughter and her friends as they volunteered to help with a younger girls’ lacrosse team.  I sent my good wishes…hope someone can step in!

Then the text came in, just to me:  “Can you do the comp today and then come get the girls?”

A pause.  A stomach clench. My only job was transporting my kid and her friends and and now a friend was offering to take all that over so I could help on the team.  So how could I say no?  More stomach clench, I texted back.

“Ummmmm ok.  If that’s the best solution.”

(Inner voice of doubt saying:  “There must be a better solution!”)

From that moment, the whole day took a turn.  What are the workouts?  Do I need a shirt? I was already on the way to the gym…thank goodness I wore black shorts.

I turned the car around to head toward the competition site. The doubting voice crept in again…I haven’t eaten well!  How many burpees?? One rep max complex?!? I haven’t showered and shaved! I can’t do those weights!  I haven’t practiced!

WHAT. HAVE. I. DONE?!?!?!

Well, I was helping friends. I could do at least something and I would give my best. Just show up and jump in, I told myself.  Just show up and jump in. Every time I wanted to turn the car around, I’d tell the doubting voice to pipe down. Just show up and jump in.

And so, I got there about 15 minutes before the first workout.  Quick chat. Waited in the bathroom line, switched shirts, did a few stretches and bam, jumped in and competed.  Looking back now, it is awesome to be fit enough to just get there and give it a go.  Granted, I couldn’t lift as heavily as I would have liked to, but I jumped in and did what I could.  My two Ginger Thruster teammates did the heavy lifting, and lift they did! It was awesome to watch and be a part of.

By the time our first workout was over, some people were just seeing the early morning SOS post.  My friend Milagros asked if I needed anything – extra coffee and water, really.  She showed up with all that, plus some snacks and some needed encouragement.  Another part of the network coming together to solve a need.

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We pushed ourselves. We laughed a lot.  We fought for all the reps, strained for every pound.  I’ve never done so many jumping pull-ups in my life. It was a great day.

One great thing about this competition is they have a box member who is an amazing photographer, Davison Wheeler.  He generously shared nearly a thousand photos of the day, including the ones in this post.  It’s equal parts amazing and humbling to look at the people competing – their stamina, their strength, their skill.  When scroll through to find I the pictures of me, what I noticed is that I am often cheering for my teammates.  I may not be able to lift a huge number of pounds, but I try to lift spirits when I can.

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And a lot of that comes from just showing up and jumping in.