fitness and nutrition, perspective

Going the Extra Mile

It’s a phrase we hear often…someone who “goes the extra mile.”  But what does it really mean?

I’ve been thinking a lot about that phrase for the past few days.  I went to the gym on the day after Thanksgiving.  There wasn’t a workout at the times I could make it.  So, I took advantage of the open gym and walked in between classes. My goal was 10,000 meters.  My legs were screaming sore after a long Thanksgiving Day workout so I started by hopping on the bike erg and did a pretty quick 5,000 meters.

Then, moved over to the rower for a somewhat slower 3,000 meters.

Finally, I faced down the dreaded ski erg and did 2,000 meters, split in half.  (Ski is much more challenging for me!) I had stretched in between, so I was feeling pretty good and sweaty by this point.  I had a few minutes left before I had reached my hour-at-the-gym benchmark, but I had already met my 10,000 meter goal.  What to do?

Enter the Assault bike.

And on that, I just decided to do skip meters and do a mile. And as I rode, I got to thinking about the extra mile…which is what brings me to this post.

To go the extra mile is to go beyond what is required.  What is expected.  The minimum.  As my kids say (or used to say, since once I understand this kind of thing it is definitely past its moment) you can be basic or you can be extra…regular or over the top, I guess.

There are areas of life where I want to work harder to go the extra mile.  Friendship. Family. Fitness / Nutrition.  Those are probably the big three for me right now. Ones I want to work on.

How can I go the extra mile?

-Send a note or out-of-the-blue text to a friend who may need a pick-me-up (and couldn’t we all?)

-Remember to get all the things my family needs as I shop / do errands, etc.

-Check in with family and friends more often

-Make time for meaningful conversations and traditions as the holidays arrive

-Commit to both staying consistent and challenging myself as I workout

-Get serious about nutrition; buckle down (instead of backing down) in the face of challenges

-Give in unexpected ways: time, care, gifts, resources

I am not going to lie.  There are many areas of life where I am struggling to meet basic expectations.  But, at the same time, I feel a deep level of fulfillment when I exceed what I and others expect of me.  Over the next day or two I’ll be planning and making moves to get these things in motion.  Even just this list with a daily checkoff can be a step toward accountability and progress.

So, readers, how are YOU going to go the extra mile in the next month or two? How can you extend kindness, comfort, or even badassness to make your life and the lives of those around you a little more over-the-top-amazing? Tell us in the comments.

Here’s a glimpse of the sunrise that surprised me mid workout that morning, a brief break in a week of dreary rain. Be the unexpected, the surprising light for others and yourself.


Dreams vs. Reality

Most people have ideas of some sort that float around in their headspace at any given time. Sometimes those ideas turn into daydreams or even dream sequences at night.

A racing mind can be a blessing for some and a curse for others. When a person can harness their dreams and turn them into reality, the magic happens. It often equates to what many refer to as success. Although everyone’s definition of success is slightly different, I will highlight a few scenarios:

One may dream of a healthier lifestyle and put a plan of action together to work hard and live fit resulting in their ultimate success. No matter how long the journey takes the person is chipping away at the success they dreamed about.

A kid may dream of making their first high school sports team as a freshman, or they may want to go from a nobody to a somebody on the social side of school. Watch a child. They are resilient. They will chip away little by little and they are not afraid to try new methods to achieve success. Their minds are searching for solutions and they are soaking up knowledge by the second. As adults we can learn so much by channeling our inner child. The curiosity, the fearlessness, the desires of a child are amazing to watch, not to mention most kids can be doggedly persistent. Kids are born sales professionals. What happens when you become an adult? Do you lose all those traits or are they just hidden in your dreams?

Another may dream about getting a new job. It may be a job that is more challenging, a bigger pay rate, closer to home, among other reasons. Once the dream shifts to reality a plan is formulated: find targeted employers, update the resume, invest in a personal coach, buy the killer interview clothes and practice to seal the deal. It may take one interview but more often than not it will take more than one. Still, working the plan makes the dream become a reality and there will be many learning opportunities along the way that may spark new dreams.

For those living the military life, a new dream may take the form of aspirations to become an officer and lead troops in combat or maybe even become an officer who flies fighter jets. Whatever the dream is, hard work is involved to make the dream a reality. The chipper list associated with these dreams may include prerequisites such as a college degree, a minimum age requirement, a vision or health standard, a proficiency rating on charting or maps, among others.

Dreams, aspirations, and goals all lead somewhere but there is a common denominator in all of the ones that lead to success: there is a vision that turns into a plan which translates into reality. The plan, if designed well and properly executed, leads to completion or success.

If you are a person who struggles with making dreams turn into reality, start small and practice. Rome wasn’t built in a day and time surely passes by the minute. If you never try to forge ahead you will always float in the same space of dreamland and that is an empty and lonely space for many.

Start with a small journal and jot down your dreams and ideas. Take one and form a plan of action, then see where your dream takes you. Sounds simple, right?

Simplicity is key and there is no better time to start than now. Dreams can never become reality if you never take action to make your dreams your reality. Be you, for you. Write your own destiny today and in the future.

Duplicating success is easy once you understand the basics. Dream big. Challenge yourself and get out of your comfort zone. Exiting that area of comfort is part of the WOW factor.

Become majestic in your own way.



#KT #2CHX #fearless #dreambig #success #ideas #tapyourtalent #goals


3:33 am

Yes, it is 3:33 am as I look at my phone. Why am I on my phone at this hour?

If I wake up in the middle of the night, I check my phone. As random as it sounds, I check for many reasons. For starters, I have an adult child who travels and sometimes there is a late night text from him. It feels good to let him know I’m there even if it’s just a simple one word answer.

Next, there is a friend who battles insomnia so again, just a quick reply does wonders when they are battling so much more than me at this hour. There is also the teen child who doesn’t seem to have a normal sleep pattern currently that I need to check on to make sure all is as good as it can be.

And then there is the unknown: when somebody may need something. An undefined emergency of some sort.

What does that mean? Well, tonight an online acquaintance, a female friend I don’t see everyday, a connection in my life, shared a brutally honest post about her pain and struggles. I felt a calling to offer hope through positive action at that moment without hesitation. Fortunately I wasn’t the only one there for her but then I thought to myself: not everyone has that same network, do they? I may be the only one to hear that voice.

Offering hope is simple. It’s free. It’s not hard to do. It’s just being there for somebody. Showing support in the darkest of times. Uncomfortable? Maybe, but starting these conversations is uncomfortable for most.

We never know when somebody is in a dark space and they can’t see their way out. We need to be avid listeners. We might need to hear the words or read the words one speaks more carefully. Never ignore a cry for help! In today’s digital age, a cry for help doesn’t always come in person or by phone call. A cry may be a post on social media, a comment hidden in a group text, a scar on one’s body, or other visual signs you might find easier to ignore than to inquire about.

Remember, you may be the only person who hears the cry. How you respond may help a person come out of the darkness or may just let them see enough light to fight another day. However, inaction may be tragic.

I watched a video recently about how everyone will ask how somebody is doing if they haven’t posted online for days but nobody notices when someone is struggling in plain sight. Interesting but true. Keep your antennas up and offer hope to anyone who may need it.

Timing is crucial. If you see a sign, don’t hesitate. Being nice can never be frowned upon but living with guilt of inaction can add years of regret to your life.

Being positive and friendly is definitely free but it might be the one thing that can truly benefit a person in need.

Be kind today. Do a good deed. Make conversation with somebody you normally wouldn’t talk to today. Honor my friend in spirit. Be a warrior for her.

We all have the ability to inspire others. If you inspired somebody today, drop us a note so we can celebrate with you. We have the power to impact many through this blog and we want to make an impact on you!

xoxoxoxo to all the warriors who read this blog today, tomorrow and the many days ahead.


Girl Boss Hits Nashville


I wanted to write a blog post today after a busy business and play week in Nashville, Tennessee. It is a Saturday and although I don’t have time to write per se, I am making time to write. Why write? It is a form of expression and an outlet that I have chosen to share with the world in the most public fashion available to me. And the beauty of this type of writing is nobody is dictating the content or the outcome. It is the pure honesty of this writing that makes it so special.

The internet is my vehicle or means for expressing my words. My creative outlet. My audience is unknown and the acceptance of said writing is up for debate. I’m not publishing my rants on Facebook like some do, rather I’m writing to inspire others right here on our 2 CHX blog. My words are here for those who want to take the time to read and learn about others.

Today, after a hard CrossFit workout, I had a lot on my mind. I reflected on the last week of my life and what was on the horizon for the next couple of weeks and it was important for me to journal my thoughts. Hope you like what I put together.

As we all know, life is full of so many ups and even more downs but how you react to life’s challenges impacts your life path. With that being said we must all learn to take risks. Taking risks requires us to step outside of our comfort zone. For me this past week, I took a big risk and challenged myself professionally by conducting the largest number of in-person trainings I have done in a short four-day period, on the road, living out of a hotel, and juggling all of life’s daily grinds in the background. Just speaking in public can be physically and emotionally draining but to do it repeatedly is definitely a challenge of one’s mind, body and spirit.

While managing a mostly chaotic professional life, I always find time to unwind. Normally this includes time at my CrossFit gym or a gym I visit on my business trips. This week’s schedule didn’t permit for those sweat sessions so I needed alternatives. I was fortunate to link up with friends and family while on the road and enjoy some of what Nashville has to offer. From honky tonks to mural sites I didn’t miss a beat. Great food, great times, and just enough adventuring for me to sleep well and rise to grind another day. Work hard play hard is a necessity in my life.


I don’t have a typical day in the life but that’s what I like most about my life. The constant change of pace, scenery and people. It fuels my soul. This week on the road I impacted and interacted with hundreds of new faces. People and places I would never have seen had I not taken on this professional opportunity.

I shook hands, I hugged, I smiled and built rapport with some of the most diverse people in four short days. Talk about rewarding! I just filled my emotional tank for the weeks ahead. And all the while I was benefiting, but I was inspiring others too through storytelling. I didn’t think about worst case scenarios, I just rolled up my sleeves and did what I needed to do. One day after another until I could see the finish line.  I attacked each day with fearlessness and was able to enjoy the rewards that followed.

I trusted the process. I made a plan. I worked the plan. I survived and thrived. But now I know I can do it again. And why stop there? Why not up the stakes? Why not?

When we reflect, we learn. Reflection is a part of life. Whether you look in the mirror and see a need to change physically or you think about your life path and see a need to grow as a person, reflection is required.

The road ahead will always be filled with the unknown but that’s the beauty of it all. New challenges, new adventures, new memories, new learning experiences.

Chart your path. Change often. Change should become your new constant as life throws you curve balls. Adapt and roll with the punches. We only get one life to live. Are you living your best life?

Thank you to all the wonderful people that I crossed paths with in Nashville, TN and the surrounding areas. You helped me make memories and I am thankful for the growth experience.


#girlboss #travels #2CHX #nashville #inspiration #Saturdaysuccessstory #livinglife