fitness and nutrition

Behavior

Oddly enough, I said at the end of my 12 weeks of posting on fitness and nutrition that I would take a break from posting weekly. Shocker, here I am again!

It almost seemed like I needed to take a break mentally but then I realized I was in a routine. I modified my behavior to include writing/blogging into my week for 12 weeks. What an irony? But then again it’s no different than establishing a fitness or nutrition routine.

You have to commit to your goals, set a plan of action and then follow through. When you do all that you are essentially creating a routine, a habit, and ultimately your behavior is modified.

So here I am blogging again and it’s just Monday. The start of the week. I have a hefty to-do list today but thankfully I started my day at 6:30am surrounded by people who make me feel strong and confident. I start most days this way at the gym, my box or home away from home.

I also get to exchange communications with my nutrition coach on Mondays which is always amazing in itself. It’s a positive and reflective interaction that provides an outside look at my eating habits from the previous week. It lets me realign and adjust where needed for the upcoming week. The lessons I learn here can be applied to other areas of my life making this coaching experience extremely valuable. For this encouragement I will give a shout out to my coach, the wonderful Jodi Bainbridge of Stronger U. #sherocks

If you think about what I wrote above about feeling strong at the gym, I mirror that by being strong in nutrition and it’s almost comical that the company I chose to work with on nutrition is called Stronger U. Odd but interesting little tidbit. If you have been looking for change I would encourage anyone to check out this program. It is pretty unique and I don’t get paid for any endorsements, This is honest. Stronger U is life changing for many and I don’t have to inflate that, I can see it through testimonials. #strongeru

What I think I rediscovered over the Thanksgiving break is that progress isn’t immediate. It happens over time. It’s a moving target. Whether you are focusing on weight changes, nutrition changes, or business changes they happen over time.

When you get a new job you are not the best employee on day one you have potential, and if you work hard and master your role you become an asset to your organization. If you start your own business venture you don’t become an overnight hit, it takes time. If you go to school to get a degree, you graduate in time. Why because it’s a process and not everyone have the same timeline or the same path. That is what makes us all special.

Today’s post is for those who watch the clock or desire instant gratification in every aspect of life. Take a breath, enjoy the ride to whatever destination you are heading to. You may meet cool people, learn new things, and grow as a person along the way. Trust the process. Enjoy the journey. The journey is unique to you and it’s one that others can’t take away from you.

Another fun fact about me: I used a countdown clock to reach a specific goal recently. It was a countdown clock that was started over 1.5 years ago. This clock told me if I hustled and worked hard and chipped away for the duration I would accomplish big things. I set benchmarks along the way to give me celebration points. Mini-milestones that I shook my head at each time saying “I did it, I really did.” This clock was a gift from a dear friend but provided lots of encouragement as I plugged away at my goal(s). The hashtag #rearview symbolized letting go of the old and embracing the new. As I near the end of the countdown I figured I would share this tool with you in case it influences others to try this method.

As for me, once it runs out I will reset the clock. Most likely for three years this time while I catalog and chart a new path for myself. I will just need a new hashtag for the new duration. #namemyhashtagpeople Drop me a note and you can be part of my next story!

As I recap the rear view (not my butt, people) of my fitness journey, I am approaching the three-year mark of committing to a regular fitness regimen. I didn’t start at CrossFit on day one but I found a passion in CrossFit about 8 months into my journey when I embraced change. Along the way I hit milestones and created new goals to attain. My body is being sculpted over time as is my mind and my can do attitude. I’m embracing new tools along the way that are new parts of my personal maintenance plan. Remember the past or rear view doesn’t dictate your journey or your happiness, rather it’s part of your story. The memories, the lessons learned, the pictures taken, the people you meet along the way all play an pivotal role in your journey. Embrace YOUR path.

Until next time. And when will next time be? I am not sure as I am not watching the clock right now. I’m looking ahead to see what is on the horizon for me as 2019 approaches…

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.

fitness and nutrition

KT’s Week 10 or Weak 10?

It’s been a 10-week roller coaster ride already? Where does the time go?

As I rolled into week 10, I was exhausted from travel yet pumped for my competition. Adreneline won out for sure on Saturday morning but weakness set in by Sunday. Thank goodness for rest days.

Week 10 was a hot mess for me. I ate well and worked out consistently Monday through Wednesday, then I hit the road for a trip and packed and planned for eating healthy when I had access to my hotel stash.

Enter conference food. Breakfast was meh but lunches were high on carbs as far as choices go…well, high for carbs based on my eating plan. Then, flip to dinner and that’s a dine-on-your-own type of deal, but then you have peer pressure to try the local spots in groups. Enter butter, desserts, extra fat, more fat, extra calories that serve no purpose, and so on.

Fast forward to the scale. It is just not my friend today. Well, is it the scale’s fault or my lack of will power? Whatever the reason, the scale is up by week’s end. I am not a happy camper!

So much reflecting to do. Would have, could have. Should have. But yup, that time has come and gone and just as night turns into day I need to reset and move on. New day. New challenges await. New outlook. Reset. Repeat.

I shopped for groceries and everything fell into the clean eating category. Threw down the “no eating out” message to the fam for the week. See, anything is possible if you adjust your mindset.

On the flip side of the scale debacle, we didn’t finish first nor last in the competition. We finished about middle of the road. We didn’t quit and we endured some hard workouts. We pushed through soreness and we ate lots of bacon which always makes me happy.

We appeared to be one of the more vintage looking teams and that made us smile. Our sparkle-N-snatch shirts were a hit. We met some cute puppies looking to get adopted and we met some amazing people in between heats. Overall, it was an amazing experience.

Boom, there it is! Thunder I tell ya. My buddy Jim inked me as part of his #inktober illustration series. What an honor and privilege and it was just what I needed to reset my mind. A vantage point of me from another that I don’t see daily. A portrait of a strong and healthy badass chick. Yup, that’s me folks. Welcome to my world. Enjoy the glimpse into my world that I share in this blog. It’s only one tiny piece of me but one that is important for me to share.

Some may knock my motivational ways but others embrace it. Whatever category you fall into it’s okay with me. It takes all types to make up the world and I know I am an acquired taste. You might not have had enough of a taste of me to see how I sparkle in this world. Thank you, Jimmy. You put a smile on my face and you are incredibly talented. People please check out his art on instagram @jimgleeson. Of course, I am a little biased since he illustrated my first three books!

Midweek moves on to Halloween and how a little fun can improve your mindset. Wednesday Wisdom is don’t forget to have fun. Check out my Halloween pic from the start of this post. I am wearing my 13-year-old’s uniform so big score for Mom right there and boom! my 5am makeup was on point. Hope you all had some fun this week but didn’t eat too much candy. I skipped the Kit Kats, the Rolos, the dark chocolate, etc. I didn’t miss it.

I’m back to the grind of macro management as we approach the holidays and my travel demands increase on the work front. Discipline, dedication and consistency are the name of the game for me.

More trials and tribulations of KT to come. Keep following along and see where I end up next.

Adios for now.

fitness and nutrition, friendship

Every Peach Has A Story…

My Peach(tree) story began in Atlanta, GA in 1997. I wasn’t a runner but a friend asked me to run the Peachtree. What was the Peachtree? Well it is only the biggest 10k Road Race on the planet. So I did it. No training, just did it. The internet wasn’t so big back then so I don’t even know how long it took me to complete the race. All I know is I conquered the challenge and moved on. I was a one run wonder.

1998 was a new year with new adventures and the Peachtree hype faded in a blink of an eye. I wasn’t a runner, I didn’t grow up in Atlanta and I just didn’t have a fit circle of friends who ran the Peachtree each year. Over the next 20 years, I climbed the corporate ladder, I had a few kids, I raised a child with health issues, and I worked hard at being a mommy and a wife yet something was missing. What was missing? ME time. I learned to prioritize and put everyone around me first, before me! I see this happens to many women (not men) but women. I had tried to lose weight in those years, I tried to live an active lifestyle, I tried and tried but I never made me a priority so failure was always around the corner. How could I be the best version of me and show my kids how to be fearless?

I had to reinvent myself. Some would judge me, some would defriend me, and others would support me. I guess this is where you really find out who your true friends are.  As I make changes in my life, I find myself seeking out new adventures. And with new adventures come new friends. I would meet new friends with similar interest and goals. I had always told my kids and employees that you become what you surround yourself with. And it’s true: spend all your time around negative people, you will be negative. Spend all your time around lazy people, you will be lazy. Spend all your working hours with those comfortable in dead end jobs, you will find yourself right there with them. This isn’t what I wanted in my future. So I changed my scenery. Slowly but surely. Out with the old, in with the new.

Fast forward to December 2015. I found a gal pal who was willing to work out with me consistently at 5:30am at a gym in between our homes. Why so early? We had to go before the kids had to get on the bus so we didn’t take any time away from our husband (hmmm) and then before we had to work (yes we had full-time jobs in addition to being full-time mommies). We pushed each other, we relied on each for accountability and we got in 1-2 hours of gym time 3-5 days a week. This was huge for us. But we were both moms just relying on the internet or friends for workout advice. We met people at the gym that marveled at our consistency and progress but we eventually hit a plateau. We considered kick boxing, a personal trainer, a boot camp but nothing jumped out at us or gave us a spark to change. We finally saw a Facebook ad for Crossfit at a local box for women only in a trial boot camp. We said let’s give it a shot. It was whimsical. We were not in the worst shape when we got there but we certainly were not near the cream of the crop either! And we said holy cow what if we never worked out before we came here? We would have died! Seriously.

For about 6-8 weeks we did core work, we ran, we crawled, we walked, we sweated and we lost our pride over and over and over again. We even learned a new vocabulary. A snatch, an immature squat, a Russian baby maker, and so many more. What started as 30 women got to less than 10 by the end of the time commitment. We were still lifting weights (not really) with a PVC pipe. Is that even a thing? Oh now what to do now? Well we could spend a good amount of discretionary income for the monthly membership and see how we fair. Let’s check in to see what the others are going to do as we liked some of the friends we made. 4 of us opted to stay and give it a go. We were nervous entering the regular class with the “big boys” who all seemed to be friends but we sucked it up and went 3 days a week. We got stronger. At the end of month 1, one of the girls dropped off so we were down to 3 but a new boot camp started and we met the ONLY girl in that boot camp, Sarah. She was just like us before. She really was just like us so we took her under our wings and the new foursome became the best of buds. We again sweat, ran, crumbled but we never quit. We never QUIT. We chipped away at each workout and we cheered for each other along the way. We all had good days and we all had our share of bad days. We scaled the workouts to our abilities and in time we earned our spot in the morning class. Shoutout to my WOD Goddesses below. These friends left the box for the beach this past fall to celebrate life. I remember one guy saying we (the guys) don’t acknowledge you (the girls) until you have been here 6 months. That’s when we know you are committed and are going to stick around. Did he seriously say that? How offensive! I guess when I look back, he did me a favor. He pissed me off so bad that I had to show him that was like flies on shit and I was sticking around and I would make sure the other girls stuck around too just to prove a point. HA to that one guy, SUCK IT! I/we are still here 2 years later at the same box and we are crushing it in our own way every time we come into that box. PR-PR-PR, some might say PR as in personal record but I say PRRRRR as in lady ROAR. Slay all day after you get your WOD in at 630am with the PURE DIVAS. Here we are with our friend #burchie who motivates us each and every week at the box and here at the race.As I reflect, we not only stayed but we conquered our fears and we slimmed down in the process while gaining confidence, friendships, and offering inspirations to others who thought they couldn’t do it. NO matter your shape, your size or your athletic ability, YOU can tackle anything YOU put your mind to. Weight loss, professional aspirations, workout goals, family goals, etc. The playing field may be different but the process is still the same. Commitment, goal setting, and achievement are all common denominators.  Check out the pre-race fun we had in 2017. So what does this all have to do with my PEACH story? EVERYTHING! My Peach story was revived in 2017 when a group from my Crossfit box started talking about running the Peachtree. I did the math and 2017 would be 20 years from the last time I completed the race. HOLY COW! I have to do it. I was feeling pretty good after being at Crossfit for a year and had dropped a good amount of weight, so why not? I got a few of my gal pals to jump in and do it together. There were about five of us who took part in it together. Each of us conquering our own set of challenges to get there and get it done. It was great. We planned for 2018 to keep the momentum going.2017-2018. One year of fitness. Can you see the difference? I can feel the difference. In my energy, in my clothes and in my mind.Now here we are in July of 2018. Life has been full of ups, downs, adventures and memories but through it all our gal pals at the gym have been together pulling for each other. This year there were almost 10 of us attempting to connect for the race and many “others” we knew who would be there racing as well. As I reflect on 2018, I see where I hit the 20 year milestone that has now started the annual event log for my fitness journey. This will be an event that I can continue to attend as long as my body will allow. I will strive to conquer the race and improve my race time each year. From mile 1 to 6.Because age is just a number and I am like a fine wine, aging to perfection. At almost 50 years old, I am now focusing on me. ME! I am committed to eating healthy, working out, and plan to enjoy all that goes along with living a healthy lifestyle. While others turn into couch potatoes at 50, I am working towards FAB at FIFTY. I am proud of my accomplishments thus far and I am excited for what is on the road ahead. I am sure there will be bumps along the way but hopefully this blog post will be one way to hold myself accountable and possibly inspire others who can’t see the finish line in their journey at the current moment. DO YOU, FOR YOU. It’s not to let late to start writing your amazing story!Go find your Peach story and live it. I am a Georgia Peach and live life to the fullest each day. I keep the negators away and find ways to smile each day even if it is at my own expense. Be thankful. Inspire others. Improve communities. #MiniMadness=doublefun#KTV #2CHX #Crossfit #Fitventures #PeachtreeRoadRace #GetMoving #AuthorsBlogToo

balance

The Cray Cray Post

It’s been a capital-c CrAAazYyyy week for the 2 Chicks.

Chick 1 has had some teen drama to deal with on the home front. Chick 2 has had teen independence issues of her own this week. Different varieties, still exhausting.

In addition, both Chicks had professional trainings and speaking engagements to manage, on top of running households, parenting our other children, trying to eat healthy, fulfilling our regular work responsibilities, and getting to the gym each day. On most days moms flip roles so frequently that others around can easily take their ability to shift mindsets for granted.

Sometimes, when things get capital-c CrAAazYyyy, people will ask you “who is in your corner?”

We prefer to think in other shapes instead, like circles. We are both lucky to have close inner circles of trusted friends and family who can close in and keep us upright when life is out of balance.  Those circles are filled with people who can connect us with resources, reassure us with their common experiences, or just listen and jump in to do just about anything when needed.  It can also be a web that will catch and support as we find our center again.

This is a mom’s world. A working mom’s world. A community approach to managing life’s daily challenges and this community usually exists behind the scenes of the four walls of our homes.

Of course, as with most thing Chicks, we each have our own twist with our circles.

Chick 1 likes the infinity symbol.  It’s two circles or loops, showing the interconnection of her family, her friends, her co-workers, her mentors, and the loop means the boundaries are limitless.

KT Infinity Plus 1

Chick 2 sticks with the smaller, more simple circle.  Trust is difficult to give and only a precious few will gain access to her inner circle. It requires deep connection to help her manage her complex world.  But when things go sideways, she is always glad to have those friends to recenter her.

Librarybeth Hula Hoop

Maybe your shape is a diamond.  Maybe it’s a pyramid.  Whatever your shape, remember and consider those who make it up carefully.  As we’ve been reminded lately, these central connections play a vital role in keeping our balance – mental, emotional, and social.

#2CHX

 

 

friendship

First Watch – a First Glimpse

IMG_2899

We have an amazing circle of friends at our Crossfit Box, Crossfit Pure. We had a silly, sweaty, giggly breakfast recently to celebrate one of the girls’ birthdays.

In this picture, you see four different women, from four different backgrounds.  Our work on fitness has united us, building friendships that will last for years to come.  You see different shapes, different sizes, different occupations.  We all sweat the same.  We all do the same work out. We are in it together.

This picture says so much about strong women. Anybody can get their start in fitness.  You just have to get off the couch and work it for you. Nobody else. But hopefully you’ll have a group that celebrates and sweats along side you.

The 2 chicks give a shout out to other two girls in the pic, Sarah and Maddy, and the many other strong women who inspire us daily.

#2CHX