Tag: change

fitness and nutrition, Uncategorized

KT’s Week 12: Weekends are Not for the Weak at Heart

2chicksandapen

This week I was going to talk about booty gains but decided to push that to another week because I just wasn’t feeling the post after I started it.

Why wasn’t I feeling it? Because I had a craptastic weekend. I had worked my ass off all week to hit my numbers and Friday night came. I was in a situation where there was no water available. Sounds so simple and I will learn to keep extra water in my car but yeah I was in an environment that didn’t have water and I was thirsty. Not a good position late in the day when you already planned your day of macros. Juice and soda doesn’t normally fit in my macros. Did I mention who doesn’t offer water at a concession stand? Fail #1.

Update: I had another busy weekend before I posted this blog and to let you know I learned but failed again! I packed my extra water this time when I hit the road and some good snacks and then left it in my car. I guess the take away is practice makes perfect. Two Fridays in a row I struggled with hydration on the move with last minute plans.

Move on to Saturday and the conflict of eating out and having to guess on some numbers at a restaurant. It’s just not the same as home and measurements. This can cause a ton of stress if you are really focused on working your plan. Yes I fall into this category! Missed opportunity #2. #lackofplanning

Update: spontaneous decisions get me all the time! Yup, I went to breakfast and planned and used a good portion of my macros but in a healthy way. Somebody picked up my table’s tab as a random act of kindness. Double yeah on the morning. Then I was off to adventure unexpectedly the rest of the day. Guess what? I left my water in my car again. #epicfailagain but I did have access to a convenience store so crisis was averted. Managed to eat some Chick-fil-a nuggets on the move for some protein and fat. But again, not the same as home. Big takeaway on this post is I still have a ton of work to do on the weekends so I don’t kill all my progress from the week.

Then, fast forward to Sunday and my kid makes breakfast for the family that included cinnamon buns, bacon, toast, eggs, all of which are high in fat. If I would choose one of these as a treat I could, but not all at once, in the same day, in the same meal. Ugh on so many emotions at one meal and how not to hurt anyone’s feelings. And, this type of eating can make you lazy the rest of the day! #realworldchallenges #foodprobs

Update: I am posting this now before I have to admit another failure, bump in the road, struggle or excuse.

As I sigh, this post is about how to eat or choose healthy when your environmental conditions may challenge you or throw you curve balls. This is life and it’s a delicate balance. If I was a weight lifting competitor in training would others understand my need to eat clean? Would my friends think I am less neurotic? I don’t have the answers but I will tell you it’s a struggle. Don’t offer me desserts. Don’t give me chocolate. Don’t tempt me. Support me.

For instance, if somebody offers you a gummy bear that can blow your carb numbers, just say no. If somebody offers you a cocktail, just say no. If you will feel guilty later, it is not a good choice. It’s more likely that you will have to decline a sweet of some kind because I can’t remember the last time somebody said “Hey Karen, do you want 4 ounces of chicken or shrimp?” It’s pretty random and funny when you think about it. Same goes for vegans. How many people don’t get that lifestyle? Ignorance is all around us.

Also, many will say let’s go to McDonald’s, grab a pizza, or grab a coffee or a sugar-infused drink vs. let’s go and drink green smoothies. Just learning to maneuver life’s challenges each day and each week is full of emotions and why many gain weight back after making progress. Hoping that I don’t fall into that same slump and why I have my goals set over time so that if I struggle at any one point I can readjust as needed to conquer my long term goals. Fab at 50 is the master plan and you all have a front row seat in my journey.

Every weekend is more challenging than the weekdays. More time on the go. More family or friend events. More socializing. Just more chances to make bad choices. During the week I am more routine and regimented, making macro mastering so much easier.

In the coming weeks I am rededicating myself to following my plan of nutrition while stepping up my fitness regimen to prepare for the approaching holidays and temptations because I know I am not perfect and will opt for that cheesecake at some point. Kickstarting a burner program post workout and stepping up my macro game is on my agenda. I added #saturdaysprints yesterday but only because the weather was cooperating.

I am also spending time thinking about Thanksgiving. Need to get my workout in that day and need to plan an activity after the food festivities. Thanksgiving is lots of food so it’s important to include healthy options. Time to get cracking on a healthy menu. I will also be focusing on some random acts of kindness around Thanksgiving. I hope this post inspires you to give your time or something to somebody in need.

In closing, when I started this fitness/nutrition blog series I committed to a weekly update, but then extended my nutrition coach time to 6 months instead of the original 12 weeks. I get bored easily so I probably won’t write each week moving forward but I will catch you up on my progress here and there over the next several weeks. Stay tuned on this topic but jump on over to some of the other areas the Chicks write about. You might find a nugget of information you like elsewhere on the blog site. And who knows? Maybe my hitting pause will motivate my co-author Beth to share some more of her amazing stories on here.

Chick 1 and Chick 2 are always cooking stuff up (aka working on writing). Just stay tuned for whatever strikes our fancy to write about as we prepare to release our next book.

Remember to have fun in your day. Smiles are contagious and good for the soul. I hope my silly pics along the way give you some giggles.

Happy holidays to all in advance and remember to plan and prepare for temptations. Can’t wait to see what 2019 brings me.  I may even have a goals blog for 2019, if I dare to be different. Maybe those abs I asked Santa for will let me start the year with a half of two pack, if that is even possible!

fitness and nutrition

Baby Steps and Big Jumps for Chick 2

2chicksandapen

Is there such a thing as a “traditional” or stereotypical CrossFitter? Maybe there’s an image in your head of what a CrossFit athlete looks like.  Muscular, slender, radiant (or rugged), ripped, youthful. (Hobbling, maybe).  You can tell who they are because they are always Talking About CrossFit.

If there is a stereotypical CrossFitter, I am NOT that.  I am heavier, older, basically an uncoordinated mess on most days. I do talk about CrossFit a lot, but that’s where the resemblance to that image stops.

I have a long road. Everyone starts somewhere, but many of the people at my box have some sort of sport or physical activity in their background. Swimming, gymnastics, dance, and so on. Not me. So I’m not getting back on the horse or the bike or whatever, but riding it for the first time. I’ve described CrossFit as finally getting to know my body after living in it for 45 years.

Between my lack of athletic background and various injuries, my workouts look different than most of the people I am in class with. I have been doing CrossFit regularly for 15 months and still do many / most workouts with some kind of scale and / or adaptation.  Thankfully we have great coaches who know me and help me continue to improve.

Here are some recent milestones that might be unimpressive for some, but were big deals for me.

A couple of weeks ago we had 1000 jump ropes in a single WOD. Five rounds, 200 in each round. Jump ropes are a struggle for me, both in coordination and breath control.  Lifting 200+ pounds off the ground that many times is a lot of physical and mental lifting. I was already preparing myself for failure, asking my coach what to do if I just couldn’t get the rope to cooperate. I had to complete it in in sets of 30 or 40, sometimes even 20.  But, I made it through it. I’ve never done that many in a single workout before! Celebration!

The second big milestone was burpee jumpovers.  Sometimes the workout calls for jumping over a barbell (with plates) or a box.  I always either step over the box or jump over a bar on the flat ground.  But, this time the WOD had dumbbell jump overs.  I was working out by myself and just went over to the little side area of the gym and gave it a try.  Ok, so it’s only like 6 inches off the ground, but it was still another mental and physical challenge.  So tiring! But I did about 50 of them (without falling) which felt like an amazing accomplishment.  (See pic below. Too tired to smile.)

My steps forward may be smaller than most.  There are movements that may take me many years to attempt, much less achieve.  But, I keep showing up and trying to get better each day.  It has given me new confidence. I’m not even afraid of sled pulls anymore! Or embarrassed by doing them in front of people in the parking lot!

I don’t think there’s such a thing as a stereotypical CrossFitter. It can work for anyone, and it’s big for someone like me to say that.  As time goes on, I’ve come to see myself as an athlete after all.

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fitness and nutrition

KT’s Week 9: Competition Time

2chicksandapen

If you have been keeping up with my blog posts, I journal about events, adventures and my fit life chronicles. Boring to some yet entertaining to others.

For those of you who find my entries entertaining, you should note I am super competitive. I am competitive in sports, in business, and just about everything in life. It’s okay for others to win, but I compete to win whatever I set out to do for me. I may play the same game, compete in the same workout, or bid the same job, but I compete for me and that is a differentiator.

My goals may be different than yours. You may win the tennis match but my goal might have been to improve my serve or win a volley. I am still competing and I am still a winner but at my own inner game. I will never tell my goals to most as they are what I battle for internally. The internal game fuels my soul, but others don’t partake in that.

This week I am competing in a partner CrossFit event. In the spotlight of some sort. Seeking attention as some would say. Mid-life crisis to others and those who can’t endure will cast hate. I don’t expect to win my division but I expect to compete and put up my best performance in the assigned movements while being a good partner for my teammate. I will cheer her on when she needs it and I will strategize with her on movements, transitions, and working towards our strengths. I will wipe sweat, fuel my body, and push my limits mentally and physically for the duration of the event.

I will feel the rush of adrenaline. I will smile from ear to ear. I will show others that I can conquer what I set my mind to. I will celebrate my friendship with a friend I met at our box 2 years ago. A friend who is competing with me for the third time. She thinks we are craZy but she will sign up for another soon. I just know it!

And what brings her back for more? It has to be the team name. We are Sparkle and Snatch, the dynamic duo for this event. Last competition, Team Hot Mess. The 40-something chicks with sass and smarts. Full-time day jobs but a hunger to live life full of fitness and fun.

The big obstacle this week for me is physical health. Can I compete? Can I push through mentally and physically? Why the change in tone in my writing? I suffered a random injury this week. A calf pull – not during my tennis match, but after. I celebrated too early or had too much fun and *boom* I pulled my muscle skipping off the court. Who does that? This girl. It was a significant pull. One that left me limping to my car and tapped out for the rest of the tennis tournament.

This injury means rest, ice, recovery, some muscle scraping, taping, and some patience to see if I can bounce back to perform the required movements in the competition. If you think about it, your calf is vital to functions such as walking, running, jumping and so on. And of course the competition calls for those type of movements. #realworldproblems

What a crappy Monday! My coach took away more carbs…sigh. And of course she keeps that protein number up there in the sky where I have difficulty reaching it.

New week new digits:

115 carbs
57 fat
130 protein

Ah, trying new things to get to that dreaded protein number. Bacon? Yes, more bacon please. A side of protein chips compliments of Quest. At least they crunch like a regular chip.

While I focus on stepping up my protein game this week I am also focusing on not being in my feelings about my injury. A minor setback, yet a humbling experience. I’m still working out, just scaling some movements. I particularly made friends with the Ski Erg this week. It allowed me to work my upper body without engaging my calf. And I actually liked it. One of my gym buddies pushed me to do some GHDs and of course there was no excuse not to put in core work.

Nutrition this week is preparing my body for the competition that I am hopeful to attend. That’s all folks. Next update is next week. Don’t eat too many bon bons waiting for the next post.

#Sparkle-N-Snatch October 2018. Praying for the ability to compete. This is my goal at this point: to compete. That is my inner challenge that I don’t normally share. Will I overcome my obstacles?

Next competition is set for December 2018. Squad competition: Team is named All Jacked Up. Can’t wait to share that jacked up story with you and hopefully I won’t be injured. #athleteprobs

fitness and nutrition

KT’s Week 8: I Sweat Hearts

2chicksandapen

❤️❤️❤️❤️❤️❤️❤️

I love to workout out and it shows in my sweat! Does anyone out there sweat hearts like me?

Not only do I sweat hearts but but I love my Saturday workouts with people I don’t get to see during the week due to busy hectic work schedules. My Crossfit community makes the stress of the week fade like a bad 80s outfit. It’s that simple.

After a nice morning workout I hit the road for a quick weekend trip. I planned ahead and packed my macro-friendly breakfast and healthy snacks for a day at the ball field. I had baggies full of chicken meat, P3 protein packs, microwavable protein-packed meals, sparkling Ice water, gummies, and a few other on the go snacks. I managed to eat out with friends but stay within my macros. I squeezed in a soft serve ice cream cone on my drive through North Carolina for a pick-me-up.

I had a sliver of time to hit up a local mall and *viola* I found my winter bathing suit. Well, it’s one I will use this winter for progress pics that will hopefully not fit when boating season arrives next spring. Making smart choices isn’t that hard if you plan ahead. Working hard isn’t so far fetched if you are working towards a goal. #goalgetter On a side note sitting in the car for a road trip was extra boring!

New week, new numbers to conquer. Just kidding! I have the same numbers.

130 protein
63 fat
120 carbs

This is my second week with these numbers and my body is reacting. Down a few pounds this week who hoo but more importantly I feel great and my stamina and gym performance isn’t faltering even with a calorie deficit.

I may end up liking burpees now. Is that even possible, to like doing burpees?

Heading out for some more travel over the next couple weeks so the big test is if I can manage my healthy lifestyle while bouncing from hotel to hotel and spending extended time in the seat of a car or a plane. Not to mention messing with my daily workout routine.

Until next post, toodles.

fitness and nutrition

KT’s Week 6: Food, Toilet Paper and…?!?!

2chicksandapen

Well, here we are at another week in the fab fit fun journey I call life. My life is crazy most days, but that is what I love about it and why I decided to twist my tangled web of life into this blog spot this week. Wait, I do that every week! #itsallaboutme

Let’s start with my opening pic. Those are my tired legs on Saturday morning. Thick thighs matter people and so does rest and relaxation. I get up and hit the gym early on Saturdays and when my schedule allows I double up and knock out an extra workout with Pilates. This was the drill this week and it was bitter sweet all around. I said good bye to one of my favorite CrossFit coaches then scooted over to Pilates where I got my ass, abs, and thighs into tip top shape. Just kidding! The attempt was made only. No abs are visible yet because if there were abs I would post a pic, trust me!

I fueled the beast (me) then back home to my circular spinny chair that is amazing. I flopped my lazy and sore butt into that fabulous chair. I write most of this blog in the spinny chair for those of you who need a visual. All while the hubs thinks I’m texting friends but I’m really writing….he is just oblivious. Feet kicked up relaxing, looking out the windows at the sunshine or the rain, each of which is calming in its own special way. I read, write, think, create and rewrite in this chair that spins like my life: round and round we go like hamsters on a hamster wheel.

This week a special friend told me that he knows what I do every minute of my week thanks to my online presence. Well if you read this post, I dedicate this one to you! Ha Ha, not really. I don’t post the end of my toilet paper rolls on here, or the number of times I hit the commode, but I could, since poop sells. I don’t post the amount of time I spend on glam sessions, or the big deals I close 9-5 as a boss lady. I don’t post about all the petty crap the comes across my work desk on the daily. I don’t post about all the stupid people I have to exercise patience with, sometimes repeatedly. And I don’t post about my sex life. So there, we will get back to my fab, fit, fun life instead. But I do take requests so if you need a commode column or a sex life column just let me know and I will see if I can acCOMODate your inquiring minds?!?!?! Hope I disappoint you with the sex title 😉

My fun Friday started this week when my CrossFit box brought in some new equipment. Ski Erg’s were in the box for us to rise and grind, promptly at 6:30am. It was different, fun, and it got my heart pumping and the sweat dripping which is exactly what I needed for the stressful work day that was on the horizon. It’s been about 20-25 years since I went skiing. Holy cow, that makes me feel old! And it took me a minute to get the motion going but I conquered the Ski Erg and I am looking forward to it being in my workout mix.

FNL or Friday Night Lights rounded out the day for me. A little tailgating, a blue snow cone, and the nasty smell of high school boys post-game. Supporting my local community team. Cheering on a boy who is destined for the NFL and hanging with some friends I haven’t seen in a while. It was good time sitting in the stands, listening to the fans cheer, watching the engaging half-time show and smelling the aroma of a backyard bbq.

This week’s game had a purpose. A good fight kind of purpose. Each of the feeder schools fought to collect food for their local food pantries. What a great way to help others. Being a blogger is purposeful and I challenge each of my readers to make an impact on their community. Donate this week or month to a local food bank. Don’t have the means? Volunteer. Volunteering at a food bank is one of the most humbling experiences one can have.

In honor of the food fight I will be posting food pics this week to give you a glimpse at my food choices this week. Some people don’t understand what it means to count macros and others think I am always on a diet. I really just choose what I want to eat and make it fit in my daily macros.

#iifym – if it fits your macros you eat it. 🍩 🍕 🌮 🍔 🥦 🥩 🥛 🥓 🍦 🧀 🍳 ☕️

  • Steak, chicken, zucchini and onion kabobs was a mid-day Saturday meal while football was blazing at my house.
  • Way too spicy shrimp on a Monday. I needed that protein but they were just too damn spicy!
  • Weekly go-to items: yogurt almost daily #nofat mighty muffin #chocolatefix cheese stick and clif bar are #onthegosnacks
  • Need to avoid items on the daily: cookies, especially the ones the hubbie buys in bogo pack #nothelpful
  • Hydration: I have been drinking Ice flavored water as my go-to drink or no calorie drink but my coach insisted I get some real water in the mix. Enter the water challenge. I’m at about a 3:1 ratio, or 3 flavored Ice to 1 plain Jane water #progress #hopefloatsthisweek
  • Starbucks: I haven’t gone a week without my rocket fuel at least a couple days. This is the time of year I switch from iced coffee to hot. I’m sticking with a skinny caramel macchiato for now but I’m really waiting for their infamous caramel brûlée to hit the scene next month….but I’m hoping the skinny version will be in my macro range.
  • Pasta salad mid-week. Got some peppers, onion, tomatoes and a cheese stick for some fat and protein. This is a meal I could eat daily. Compliments to my sister for making that yummy dish for me this week. #takesanarmytofeedme #stillnotgoodinthekitchen
  • Slacker alert: I missed some photo food ops this week. My bad it’s fall break here so the kiddos are off schedule. #realitytookover

Remember fitness/nutrition is an investment in you not an expense. Keep moving and challenging yourself.

You control the when you eat, what you eat, and how your body feels because of this week my macros are:

130 carbs

62 fat

130 protein

PSA: this blog is written by KT aka Chick 1. KT announced this blog with a quick Instagram video. She added a twist to her storytelling this week by adding her voice. You have seen her in pics which is also by design. Adding video lets you hear the author’s voice. Another layer of creativity which is part of 2 CHX overall style. 2 CHX is always creating and reinventing themselves. Following Dr. Seuss’s lead….why fit in when you were born to stand out? Which is also a celebration of aging women in our eyes.

In your 40s you have experienced life. Success, failures, births, deaths, and technology growth. Now, you can sit back and settle for all things the same / meh or you can create the new beautiful version of you as you tackle your 50s and beyond. This overall blog section will show you our vision for our own personal growth as we hope to inspire others to create their own version of a sexy, beautiful, strong self after 40.

A little tidbit for our readers: KT.247 is her brand within many affiliated brands or entities. KT blogs here as a creative outlet and means of storytelling and as yet another layer of the complex business woman, coach, athlete, momma, friend and CrossFit addict that KT represents. It is only one slice of the pie. Some will like the slice and others may crave more. KT often says she is an acquired taste, one that takes time to appreciate. If you want to stick around, she will be writing here for six long months about her fab, fit, fun life adventures. Stick around or not, the choice is yours.

Until next time…..