Tag: action

fitness and nutrition

Faith and Freedom: KT’s Week 3

2chicksandapen

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.

hustle

It’s All a Blur

2chicksandapen

img_1924-2

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

perspective

Dreams vs. Reality

2chicksandapen

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

 

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

perspective

3:33 am

2chicksandapen

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.