Tag: #2CHX

fitness and nutrition

T-Minus 100 (and counting…) for Chick 2

2chicksandapen

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247.

184.

147.

313.

There are numbers that stand out to me in my mind.  Benchmarks.  Milestones. Moments of triumph and shame.

247 was how much I weighed when I got pregnant with my youngest baby.

184 was how much I weighed when I got married.

147 was how much I weighed when I dieted wayyyyyyy down in my early 20s, so far down people said I looked sick.  My lips poked out, my cheeks sunk. I even lost some of my hair.

And then there was 313.  313 was the highest number I ever saw on the scale.  That was six years ago, or maybe seven, in the final stretch of completing my doctoral dissertation.  Raising kids, teaching college courses, presenting papers and presentations, writing articles, cooking family meals and more by day.  Up until 1:00 or 2:00 am each night, chomping on watermelon jolly ranchers by the bag and guzzling diet cokes.

I probably weighed more than that at some point, but 313 is the highest I saw between my toes.  After that I stopped looking in disgust.

This week, I passed another milepost.  I passed 213 on the scale, more than one hundred pounds down from that highest reading.  Over time, I’m sure I’ll tell the stories of all the diets I’ve been on, from my first time on Weight Watchers at about age 11 to what I’m doing today.  I’ve lost 100 pounds several times in my life.  Maybe that’s why I am a bit more sober about this one than celebratory.  It was a goal I was happy to get to, but I am still in progress.  I may always be in progress.  Maybe that’s what I understand this time that I didn’t before.

Of course, any doctor would tell you that 213 is not a healthy weight for a 44 year old woman, five foot eight.  I know that.  Many people wouldn’t be proud to tell that they weigh 213, or wouldn’t tell you their weight at all. I was in a conversation at the gym this week with two men, who shared that they weigh 155 and 195, so that was perspective.  I’m sharing here because it is a number and it doesn’t define me.  My weight is definitely a part of my story, and a complicated and even important one, but I mostly don’t care what people think about it.  Mostly.

These days I try to focus more on how I feel.  I work out most days, and in spite of some pesky injuries, I can move better and do a lot more physically than I could several years ago. I eat pretty well most of the time. The doctor was pleased with my progress at my latest physical.  My blood pressure is great.  Overall, my health is improving.

Still, this is just a pause on a very long path.  A milepost on the way to another destination. I’ll wave at it, take a picture, then keep moving to what comes next.

More about that in future writings.

-Chick 2 (aka Beth)

 

fitness and nutrition

Faith and Freedom: KT’s Week 3

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Oh I have faith in myself yes I do. I also have the freedom to be good or bad. Who knew?!

As I enter week three, I lived through birthday #1 but did dine out at a favorite restaurant (Pappadeaux).

I did indulge in a seafood dish to aid in hitting my protein numbers but also included some fat in the sauce and I really entered the dark side and shared a dessert. Was it the best choice? Probably not, but my nutrition plan is about living and choosing the better options most of the time and not stressing if you splurge once in a while.

Speaking of splurging I indulged in a low carb cocktail this weekend. Not my first choice of drinks but one that was easier to justify I guess. Nonetheless I expect my scale and body to react a little differently over the next few days while that little indulgence works its way out of my system. This was officially the first time I had alcohol on this healthy living plan since I started and the 12 weeks prior so this was a big deal.

Drum roll please! The new numbers are in:   160 Carbs, 130 Protein,  67 fat

As I suspected my numbers are shifting downward. Down another 110-150 calories a day…. no big deal. But that protein number is so damn hard to hit! I feel like I need to inhale shrimp by the pound daily to make it work or supplement with a protein drink. And right now my go to drink is Shamrock Farms Rockin’ Protein Builder. 190 calories, 30g protein, 4 g fat and 12 carbs.

Enter big sigh as I tackle the week. Still no big victory on the scale to report but I can safely say my stamina on burpees and running is improving so I will take that over the scale anytime.

———–

Mid-week check-in right here: Well today was a game changer! I talked to my coach about my 12 weeks and some big picture thinking and *boom* I changed my program from 12 weeks to six months. That translates into a longer time commitment and hopefully some big changes in my body composition. Again, the coach is now in the spotlight just as much as me. And she knows that I am cataloging this journey on here so maybe, just maybe, I will let her be a guest blogger so she can show her side of the equation.

It’s a partnership for the next 6 months. I’ve never met her in person and we live in different ends of the country with different lifestyles. Talk about a trust exercise! Working together to achieve a goal.  Would you make the same commitment?

I am a bit crazy (in a good way). I take risks everyday and this is just another one for me, but I’m the one that determines the outcome.

fitness and nutrition

Chick 2’s New Nutrition Plan (aka 24 Chicken Nuggets and a Packet of Sauce)

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Chick 2’s Turn to Chime In:

I’m jumping on the macro bandwagon for different reasons.  Since the start of 2018 I’ve spent a few months on keto and a few months trying to “eat clean” focusing on upping my vegetables and protein while staying away from processed foods.  Both approaches brought success in their own ways, but after a time I stalled out, got bored, figured out how to game each system, missed ______ (bread, chips, tacos, tortillas, ice cream, brownies, insert whatever craving-of-the-week hit) a lot, and decided it was time to change again.

I first heard the word “macros” from one of my CrossFit coaches.  It didn’t take long until I was hearing it two or three times a week.  After seeing several friends achieve good results using it, I decided to give it a try.

It’s only been a few days, but here are my impressions so far.

-Tracking is a challenge to get used to, especially if you are serious about measuring your amounts (using a food scale, etc.), which you need to be. Neither of my previous plans required this.

-I have only eaten significant carbs (other than veggies or fruits on my clean eating plan) occasionally in the past 8 months.  I do feel myself wanting to gorge myself once I have some carbs, like rice, pizza crust, etc.  I hope this changes.

-It is HARD to balance it all. Examples:

Day 1: I ended up with some carbs and lots of protein left.  I had no idea what to do so I just gave up and decided to try again the next day.

Day 2: I ate well at work.  I have gotten really good at meal prep this year, packing for work for the week every Sunday.  Then I usually just eat dinner at home. But on this day I ended up going from work to the gym to watching my daughter play sports until late and ended up consuming 900+ calories after 8pm.  24 chicken nuggets, one honey mustard sauce, and a drink. You’d think this was a mega-cheat but it wasn’t.  I played with food combinations between games, etc. and that was all I could come up with, but I hit my macro counts almost perfectly for the day.  Still, as I told my daughter, the 24th nugget isn’t nearly as tasty as the first one. This was a “trust the process” moment, since everything in me said that eating 24 chicken nuggets was NOT a weight loss move. (I had many of these moments during keto as well.) But, I did it.

Day 3: Today I decided to eat the Chick-Fil-a meal that was offered to me at school midday, hoping to break calories up more evenly. Then I ended up way short on fat and carbs for the rest of the day (mainly due to the waffle chips I ate.)  It was a struggle to get nearly enough protein to get close to the right number.  I was hungry most of the day even though I ate more than my allotted calories, and in the wrong macro categories on top of that.

I am trying to be patient but at times that doesn’t feel so good.  On my previous diets I had go-tos that I knew I could eat if I was hungry.  I haven’t figured that out yet on this plan.  This particular group does not offer meal plans but I can see why they get asked so often to provide them.  It takes time to figure out what works.  On keto I did spend time reading labels to understand carbs, etc.  The second diet was easier to follow, just making vegetables the foundation of my diet.

This one has freedom over what you can eat but the amounts and the overall daily mix creep up on you.  It’s a lot to manage.  The best approach has been to plan the entire day in advance, but I’ve also realized just how often I am offered food unexpectedly (especially at work!) or that things often just don’t go according to plan.  In some ways this way of eating does seem like an approach you can use for life. I do want tacos and chips and all ice cream, but I know I can’t have them in unlimited amounts or every day if I want to be healthy.  I’m committed to figuring it out and seeing if I can achieve my goals.

I have had bad days and better days so far, but I am getting used to it.  I realize I have to be intentional from early in the day to get my protein in, so I shopped with that in mind. More to come in the next update.

#2chx #mealprep #health #nutrition #fitness #CrossFit #macros #iifym #proteinlife #keto #balance #chickennuggets #stilllovecheese
fitness and nutrition

KT and the Blimp

2chicksandapen
OMG is she for real?

I got a new nutrition coach this week and WOW! She is gonna make me the Goodyear Blimp. Well, that is what I say now and I mean it but she tells me to trust the process. Hmmm. I am a rule follower which means I am going to trust the process but then I am also going to let the world know how it’s going too, from week 1 to week 12. Little does my coach know she is in the spotlight, so let’s hope she commits to me in the same way I am committing to her?!?!

185 carbs, 145 protein, 75 fat. Those are my magic macro numbers this week. What does this mean? It means I am counting my macros or macronutrients: carbohydrates, protein and fat. This is just a way to monitor my food choices vs. counting calories or limiting my food options to paleo or ketogenic for example.

I don’t have any diet restrictions other than I can only eat what fits my macros for the day. This means I’m not on a diet. I’m merely working with a coach who helps me have a better relationship with my food which yields better food choices.

So if I want to eat ice cream all day, I can, but I have to eat only what is allotted in my macros! It’s easy once you get the hang of it but it’s not an exact science to figure your numbers so starting with a new coach is scary as we learn about each other.

I recently came off a cut period in which I had good results. My magic numbers were 150 carbs, 120 protein, 48 fat. Sooooo my new numbers are a lot higher. This equates to another big meal and I have to force myself to eat it. Real world problems, right?

So, I’m journaling my experience to maybe help others out there. Let’s see how this goes. 12 weeks of magic or mystery. Just hoping for 12 steps forward not backwards. Maybe if I am brave I will post pics at the end. #trusttheprocess #putinwork #consistencycounts

Just so you know, this is my second round with a coach and I am working hard to lean out my body to improve my gym performance and overall health. Fab/fit at 50 is my ultimate goal and the hope to see ab muscles in the future is like the cherry on top. But really it’s the process of digging deep mentally to get it done and the ability to continually reinvent yourself that I want to share.

As I wrap up the week, I did my hard CrossFit WOD at 8am then added some bonus abs work and headed over to a Pilates studio for another round of torture. When I was done my body said “feed me” and of course I said yes! I went to my favorite Saturday morning breakfast spot and fueled up. See the pics below. And note this food fits into my macros so it’s a win for me today.

Wish me luck and feel free to ask any questions about the process. I am sure you have read a bunch of times that I like to inspire others. So here goes.

hustle

It’s All a Blur

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Yup, this week was a blur. That’s all I can say.

Wait! I lied. My week was so jam packed and full of chaos that the week appears like a blur but it was, in fact, amazingly crazy good!

When I say amazingly crazy you might roll your eyes or say that just doesn’t make sense but in my world it makes perfect sense. You see, I run a busy household with three active kids, I run a couple of small businesses, I have a full-time career, I am a workout junkie putting in six days a week, and I write as in this blog or I’m working on my next book series and that doesn’t include all the Mom duties that are not really clearly defined on most days. Crazy busy, right?

The irony of my crazy blurred life is I thrive in the chaos. Some of my best moments, my brilliant ideas or my good fortune come at the most inopportune times. For some that is hard to digest but for others they see the effort I put in when most are not watching. It really is simple if you have too much time your mind is idle and it wanders. I stay so busy that I have no idle time, lending my focus to the tasks at hand which I dominate.

Here is a glimpse at my week’s fitness milestones that I somehow accomplished during my chaotic work/family/life week:

I did my first GHDs. And those glutes and hams were on fire! I was inspired by my gym pal Geovanna.

I ran a mile in less than 10 minutes which is indeed a PR for me….BOOM! I had been working up to this for a long time and I finally made it after my WOD when I was tired so I know I am capable of improving.

I started working with a new nutrition coach after taking a few weeks off on my own. Change can be scary but with the right mindset most can overcome the fear. I’ll post a nutrition follow up in 12 weeks with my results.

I mastered one-leg, alternating-leg, and double unders on the jump rope without any hiccups in transition. This was an amazing way to end the week. My coach wants me to work on this movement and I put in my tabata today as a start. #goalgetter

Just when I thought my workout week couldn’t get any better I opted to go with a friend to her pilates class after my Saturday morning workout that was nothing less than brutal. I didn’t think about it. I just went and did it. My body was fatigued but welcomed the change in movements and pace. After the session was done I can truly say it was amazing. I didn’t love it like I love CrossFit but I enjoyed the change of pace and my body reacted well to the change. #newexperiences

On the family front: this week I got to bond with each kid in their own special way. Each one at a different age, facing different challenges, yet they are all plugging away at their own pace. They are living life. One is in the athlete/boy crazy phase, one is mastering the transition to adulthood/working and one is honing his entrepreneurial skills and planning the future. All looks bright for each today although each has had to overcome obstacles to get where they are right now and if I have taught them anything, they know life will be full of many more obstacles ahead. Teach perseverance vs entitlement. It’s a much needed mindset in today’s competitive world.

Get it done factor: in addition to daily workouts, I unloaded two freight trucks this week to cover for the guys that were on a job site managing a large rollout for one of my companies. This got me a double workout two days this week and some shifty eyes for doing what is perceived as a man’s job. Hmmmm…some people sure do underestimate the power of a woman and I sure do like to point that out when an opportunity appears! #girlswholift #strongmind #strongbody

Girlbossin’ with some hustle flair is one of my favorite traits to share with the world. This is a lesson in small business: you wear many hats. This week I had to wear the manual labor hat and I rocked it, but sometimes it’s the technical hat, the collections hat or whatever else needs to get done.

A glimpse at the professional side this week:

I conducted a large webinar training on regulatory changes, trained an adult group on suicide prevention in person, launched a big project successfully, started working on a large RFP, and balanced all of the other mundane tasks that float across my desk in a regular week. My mental clarity and strong will helped me push through.

As I wind down this post, I will share that hard work pays off. It is pretty simple. When you put consistent effort into something, results follow. This simple equation follows those in business, those in sports, and those on a self-improvement track. It really is simplicity and dedication that helps overcome obstacles. It’s not being lucky. If you want to be lucky play the lottery. I put in work to see results, so I know I earned what comes my way.

Remember, you control your destiny. Only you. You have to be you for you. Nobody is going to make you successful. You are the only one with that capability.

Unfortunately, I see people each week who either whine about working too hard, not getting a raise that they feel is due, or just waiting for direction vs. seizing the moment and opportunities in front of them. I shake my head and move on. Until people see their value and understand how to harness their unique qualities they sit in a comfort zone, one which will never have them testing their limits.

Where do you fit in? Are you a mover and shaker who gets it done each day with self motivation and drive or are you a sit on sidelines and wait for somebody to put you into the action? One who needs to follow a duties list to be productive?

Each of the above has its place in the world, I guess. For me, I play to win each day in whatever game is front of me. Most days the game of life includes a form a chess, some bouncing around like hopscotch, some sprints, some team building or counseling at work and/or home, growth plans, and some kind of math or brain teaser. Every day is full of different challenges and that’s what I enjoy the most.

Just when the fun winds down, the pillow is not far off. Sleep and repeat. And don’t underestimate the sleep aspect. Getting 8 hours of consistent sleep makes the following day easy peasy. Your brain needs time to rest as does your body and spirit.

Not sure where to go in life? Start with a notebook and set some simple goals. Attain those goals and reach for the next new and more lofty goals. If you never hold yourself accountable you will stay in the same boring place in life and most likely feel trapped.

Get up. Get going. Create your path. You will inspire others along the way. And age should never be a barrier. You can start in your teens, twenties, thirties, forties and so on.

If this post helps you find your personal sunshine, drop me a note. I love hearing from my readers near and far.

-KT

#2chx #inspireothers #goalgetter #girlboss #hustle #hustleandmuscle #CrossFit #pilates #newexperiences #health #worklife #professional #family #mindset #productive #weekinthelife