Tag: dreams

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…..

fitness and nutrition

Chick 2 and the Birthday Burpees

2chicksandapen

This time last year, I was still pretty new to CrossFit.  So when I stumbled into my box on my birthday for a workout, someone told me it was time to do my birthday burpees.

Now that I think back, there was some snickering around the box that morning about birthday burpees.  But, I am pretty gullible, and I was anxious to be part of the community.  I also don’t like to seem like I am slacking or afraid of hard work.  So, I went over into the beginner’s corner (what I call the side area of the gym where I often retreat when I am doing particularly sloppy / awkward movements), and started at it.  I did them a few at a time, very slowly, spread throughout the workout, probably cursing each one, but I did my 44 burpees.  Maybe halfway through the 44 someone saw what I was doing and told me that it was all a joke.  But, I did them anyway.  Why stop part way through?

Here it is, my birthday week again.  It’s been over a year at CrossFit Pure.  My birthday fell on a Sunday this year so I didn’t have anyone to tell me to do burpees.

As I’ve mentioned before, I am working on health and weight loss.  I also have some challenging injuries that limit my ability to do some of the most dominant CrossFit movements (squats, deadlifts, etc.)  To be sure I am still getting a solid workout, I often add things on my own in addition to scaling and adapting movements.  At times, I challenge myself to do certain moves each day during a week as extras, like 50 sit ups, 50 slam balls, and so on.

During my Monday workout this week, I decided to do some extra burpees. Burpees kick up my heart rate better than nearly any other movement.  Monday was a shorter workout so I was able to do 50 spread throughout my gym time, mostly before and after. I thought I would do 50 each workout day this week. On the way home, I thought to myself that, given it’s my birthday week, maybe I should go a little bigger.

How could I challenge myself?  What could my birthday burpees be this time around?

So, I decided to go a lot bigger, shooting for a goal of 10 times my age in burpees.  So, 450 total for the week.

As I sit here on my birthday, I am happy to say I reached that goal, and even BEFORE my actual birthday.  I learned something each day, too.  Here’s a snippet:

Monday: The first 50 burpees, completed before I set the actual goal.

Lesson: Sometimes you start something without a goal in mind, then the opportunity to create a measurable goal comes to you.  Embrace it, and challenge yourself beyond what you think you can reasonably do.

Tuesday: Another short workout, so managed to add in 100 burpees on this day. I set that 100 burpee goal when I walked in the door that afternoon, given that the workout was brief.  Plus, I decided that if burpees were part of the regular workout, they did not count toward my personal goal, so I had to push myself on the days when they weren’t programmed. (We don’t see the next day’s workout until the night before.) (Total: 150)

Lesson 1: Set intermediate goals that help you along the path.  When you have the chance, take a bigger bite out of the goal than you normally would if you were doing the same amount each day.  You never know what life will throw at you.

Lesson 2: Making up my mind before I started also helped me push through the after workout burpees.  The workout we did pushed my upper body to exhaustion.  So, when I dropped to the ground after it to finish my birthday burpees, I laughed out loud since I couldn’t push my body back up.  But, I had a goal to achieve, so I shook them out, took a few minutes to rest, then got going again.

Wednesday: Did 50 burpees during a crammed schedule kind of workout, then 25 at home. (Total: 225, halfway there!)

Lesson: My schedule was off this day.  Arrived at the gym late, couldn’t do the programmed workout due to injuries so had to pull one up from previous weeks, had a doctor’s appointment just after gym, and so on.  We all have these days where it is hard to fit things in, but we have to do it anyway.

So, I did 10 burpees in the driveway at 6:00 am while I was waiting for my daughter to get in the car. (This stunk on concrete but I was SO much more awake on my drive!) I was at the gym for less than an hour total but still got 40 burpees in.  Then, I did 25 more at home that night.  Those were also awful since I wasn’t in my gym clothes and trying to do them on carpet or tile is just different.  But, I did them. Striving toward goals means doing things that aren’t ideal or just plain stink sometimes.

Thursday: Another 100 burpee day. Did all 100 before the workout. (Total: 325)

Lesson: Most of the week, I did my burpees in sets of 5, EMOM style.  (Every Minute on the Minute, do 5 burpees.)  I didn’t wear out too much this way. I just chipped away at it. Take bite sized pieces from your goal.  This day I did them for 20 straight minutes, since my schedule was off again.  (I don’t usually have this much time before a workout).  One of our CrossFit coaches saw what I was up to and said, “look at her, over there doing burpees like it’s her job.  Like it’s her JOB!”  And this week, it really was my job.  It was my commitment to myself.  It’s also so helpful to have people notice along the way and encourage you!

Friday: 75 burpees. These were the hardest of the week. (Total: 400)

Lesson:  What I dreaded all week happened Friday.  There were burpees in the workout.  So on top of the 36 in the workout, I did the additional 75 that I needed to do for my birthday goal.  I was so tired after a long week, hadn’t eaten as much as I usually do so I felt sluggish, had a busy day at work, and so on.  It was a true mental challenge to get through these, especially since I did all 50 after the workout.  Again, sets of 5 EMOM style.  I nearly cried about 4 times but I just talked myself through it.  It was a slog and a true mental test. I just kept focusing on the next five.  Thankfully, the end was in sight at this point.

Saturday: 50 burpees.  Mostly all after a challenging workout. (Total: 450!)

Lesson: For these, some of our awesome gym ladies jumped in and did them with me.  We all challenge each other at times, so this was a great lift (and an amazing support since burpees aren’t much fun for anyone!)  This also made me push harder, since these ladies are all faster at burpees than I am and were doing them until I was done.  So, my EMOM style meant everyone else was doing more! more! more! I had to do the last 20 without a break so everyone could stop!  This is one small example of how our community makes you push yourself out of solidarity and encouragement.

I was so happy to get over the finish line.  I screamed in relief and joy. I am so thankful for what this body and mind can do.  There were several times this week when, through the pain and “I don’t wannas,” I reminded myself to be grateful for the strength to do this.

Later that day, it was fun to clean up, dress up, and have a tea party, again with some of my amazing friends from my box. Then, family celebrations as well.

The big takeaway:

It was a week of CELEBRATING WHAT MY BODY CAN ACCOMPLISH at age 45.  Getting older doesn’t have to mean getting slower or weaker.  I can set goals, push through, and have people cheering for me and pushing me along the way.  It is a metaphor for life, goal setting, achieving, and setting new ones (which is what I am doing today!)

Maybe next year I’ll do burpees all month.  Maybe by then I’ll be doing my burpees completely correctly. Or maybe it will be something else that seems like the right mountain to climb. Who knows.  I’ll see where I am and set a new challenge.

This post wouldn’t be complete without a tip of my party hat to Chick 1.  If you’ve been reading her blog posts, you know that she is a goal setter and a goal getter.  I didn’t really understand much about making progress toward goals until I watched her in action.  She is a marvel in what she chooses to strive for, how she accomplishes it, and the way she holds herself accountable. I’m still practicing this whole goal thing, but her showing and sharing that process has been a gift to me that will keep unfolding for years to come.

May 45 bring all the growth that 44 did, and more!

fitness and nutrition

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

2chicksandapen

img_2153

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

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