fitness and nutrition

KT and the Blimp

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

dare to be different

Changes for Chick 2

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In a recent post, KT shared her thoughts about change. In fact, if you look closely, change and growth is a theme in many of the things KT writes. She embraces change as a part of life, welcomes it as a path to new challenges and achievements, even seeks and manufactures it to keep herself growing. It is a quality I admire (especially since I do not share it.)

In yet another of the 867 ways that the 2 Chicks are opposites (that we have discovered so far), change is something that makes me very nervous.  I worry about it, try to avoid it, pretend it’s not there, and usually resist it with every bit of my being.  What’s sad is that, even at age 44, I act as if change is avoidable – like I can do something to stop it. I’ve wasted a lot of precious energy trying to keep change at arm’s length. So what’s been happening lately is surprising.

Although I haven’t announced it widely, big changes have been happening in my family. There have been job shifts, school shifts, routine shifts, goal shifts.  Some of these were invited, some were forced upon us by circumstance.  We are all still trying to find our footing as things continue to change and develop.

By way of example, I changed my job (on purpose!) this year.  This is HUGE for me, as someone who avoids change.  But, I needed to make this happen for several reasons, so I set a goal, did the work, and one of the several positions I applied for panned out. (Not surprisingly, it was KT who helped me through the process of getting it done. She is truly a #goalgetter and generously shares her approach!)  Although I still have the same job title, it is a completely different community and school dynamic.  I am trying to keep up, but it is a lot to take in.

Then there are the “domino effect” differences.  The biggest of these is trying to fit in my workouts after school. I can’t attend CrossFit classes at 5:30 am anymore, which has been an adjustment.  I miss my morning gym friends and the stress relief that starting the day with a good sweat brings.  But, I’m getting there at other times as often as I can and making it work. And there are all kinds of other changes that came from my job shift as well.

I’ve been watching the way the changes throughout my family have been playing out.  Even on a good day, with good support, change can be taxing for some.  As I encourage everyone to be patient and take care of themselves while taking each day as it comes, I try to remember to do all those things myself as well.

It can be hard, though.  If I scroll through facebook or instagram, it seems like everyone is always happy, always on vacation, always upgrading their houses, always successful, always champions.  I know my kids see this, too.  It’s rare that people post the hard stuff, the mundane, the oil changes, doing dishes, folding laundry, managing illness, aches, and pains, doing paperwork, struggling with homework, waiting in line, dealing with boring commutes, enduring frustrating people and all the other the day-to-day junk that can take up most of our time.  Of course, we all have those things, but we often keep them behind the scenes (myself included). We may share them with friends, but not always on a big platform. It’s easy to be sucked in to thinking we are the only ones with work or troubles or time we wish could be better spent.

We also rarely see all the work that goes in to transformation.  Instead, we see the end result, the success, not the sweat, the sacrifice, the tears, the drills, the hours of practice, the falls, the U-turns, the frustration, the days when it didn’t seem like anything good was going to come of all the effort.  When you just see the result, it always seems easier than it actually was.

As I was sitting on the back porch writing and thinking about this, trying to make some sense of it for today, a butterfly floated by, blissful as can be on the breeze.  I thought about all the change that butterfly had been through in life.  And so much of that change is done out of view, in the muck and mush and ugly, miraculous work of transformation.

We get no view, there is no applause for this process of change.  The caterpillar goes into hiding, on some internal cue, all along doing the mysterious, innate work it was meant to do.  When it comes time, it emerges, dries its wings, unfolds those beauties, and takes flight.

For me, Sunday is a day of errands and preparation.  Shopping for the food, cleaning the house, packing the lunches, doing the workout, folding the laundry.  Maybe not what many would see as an instagrammable day, but one that sets me up for a week with less stress so I can focus on pushing myself further on the path in my work while also supporting my family and friends in theirs.

It’s also a day of writing and thinking and reconnecting with my vision of my future, and the next steps it will take for me to get there. I’ve carved out that time, so I still take a personal step toward who I am becoming.  No one else can make that time for me (another lesson from my friend KT!)  I have to do it, even if it is just a couple of hours. Other things will go undone, and I’ve learned to be ok with that (but I haven’t always been that way!)

Unlike the butterfly, I’m giving you an inside glimpse into one messy Sunday afternoon moment of my transformation. It may not be pretty. There are groceries all over the counters, floors that need mopping, emails that need answering, kids that need encouraging.  Today and every day, there are loose ends and mushy parts.  There are red herrings and rabbit trails. There are things I will sharpen or learn to do better as I practice and continue to evolve.

Through all of it, I know I am changing.  It may not be a straight path and it may not be quick, but I am inching forward overall.

And at the end of this path is my launch pad, where I’ll suddenly, inevitably, unfold these beauties, and take flight.

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#2CHX #inspireothers #change #transformation #butterfly #goalgetter #Sunday #mealprep #Crossfit #embracechange

 

 

perspective

3:33 am

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.

fitness and nutrition

Bring the Heat – An Out-Of-The-Box CrossFit Competition Story

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KT’s competition story:

What a day. What an adventure.

As I blog today I am going to start at the end just like I did in our first book. Why? Because every ending launches a new beginning and my life is full of new adventures every day. Today I will share my ending in hopes I will inspire somebody near or far to start a new beginning of their own.

The alarm was set for 5:50 am but of course I woke up at 3 am and again at 5 am because I was so damn excited. Was I going on vacation? Heck no! I was going to compete today with some amazing gym friends at Bring the Heat #2 hosted by Knockout CrossFit. 

Now my journey really didn’t start at 5 am, it started weeks ago when I signed up for the competition and swindled a few gal pals at the gym to join me in my shenanigans and compete. From there we picked our team name: Dainty Divas. Of course there is nothing dainty about any of us but that’s the beauty of the name. And the name was inspired by a fellow gym mate Shane who said I just needed to be a little more dainty when I approached my handstands. Ha that itself is so funny that it made the name a must!

From there we ordered custom shirts because badass attire is part of being a CrossFitter and added flair by adopting a motto: “Hot Mess Party of 3” and proudly plastered it on the shirts. The motto truly described us to a tee.

Then came the preparation. Extra squats, extra miles on the pavement, extra weight on the bar as the weeks turned into days before the competition. As the days turned into hours we looked at nutrition options and how to fuel our bodies for four WODs in the same day. Water, healthy snacks, energy drinks, nuts and the list goes on. We planned, we prepared, and we conquered. I don’t even think any of us said we were hungry and we had zero desire to eat from all the hydration we did.

After checkin we warmed up for our heat in the ‘athlete’ section. Ha! I hadn’t thought of myself as an athlete since my teen years but if I am competing then I guess I am an athlete. I might have been in the scaled division but I was competing as an athlete at my ability level. I was up early and knocking out movement after movement. And all the while each of my family members were tucked in under the covers at home. They aren’t lazy but they are not committed at the same level as me to accomplish more than most by 9 am.

I am a reflection person, no doubt. I write as a form of reflection. I crunch numbers for a form of reflection and I use the data to improve in all aspects of my life. A nerd of some sort. As weird as it may sound I also love to reflect on how others around me fare. These are my observations of my of my teammates:

I watched and cheered as one girl conquered her fears of being out of her ordinary box for the first time on a stage where others see her, where she had to push her mind and body to new limits, and to just get it done. It was amazing to see her grow and smile as she did it all. She did it all and she did a damn good job. Burpees, box jumps, rowing, among other daunting moves. 1.5 years into her Crossfit journey and she has made amazing strides. A dancer in her youth days but now an avid CrossFitter. So glad to have her as a box mate and friend.

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I watched another as she competed for the first time after an injury. Could her body handle the stress? Would she feel as competitive as she did in past competitions? I am sure many emotions ran through her mind but all I can say is she slayed all day. I was next up behind her most movements and she was fierce, dynamic and just badass and I wasn’t the only one who noticed. Every time I looked up the camera man was snapping away at her amazing form. From start to finish she put in work. I learned so much from her today. From how she moved the bars to how she transitioned quickly all while smiling.

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And then there was me. The almost-50-year-old CrossFitter. Two years into my CrossFit journey I can safely say I’m an addict. A CrossFit addict.

I mirrored my teammate before me as much as I could and I pushed my body to its limits on some movements more than others. I encouraged my teammates and I celebrated friends who came to support me in my first out-of-my-box competition. The experience was amazing. Nothing disappointed me and I would do it again tomorrow.

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The facility was awesome. The lanes were organized and the timeline ran smoothly. The judges were informative and the electronic scoring was on point. Then there were the value adds: the photographers capturing the moments, the overall CrossFit grind and the DJ getting the athletes pumped with the background noise. All around awesomeness.

Beth’s view from behind the camera:

Today was my actual one-year anniversary of starting CrossFit.  As I touched on in an earlier post, CrossFit has been a transforming experience for me both physically and mentally.  Of course, you might expect that I’d want to do CrossFit on my CrossFit-versary, and I certainly did want to attend a class and celebrate with an old-fashioned sweat.  But when I looked ahead at the calendar, I realized that a class wasn’t in the cards for me on that particular day.  Instead, I’d be CrossFitting a different way.

Today I went to support some of my closest friends at their first out-of-our-box CrossFit competition.   These girls have goals, and one of them was to start competing with teams in the region.

So, my CrossFit today was cheering them on, taking photos as they competed, and supporting them through the duration of their competition.

No, I didn’t sweat myself. But I did CrossFit because I cheered someone on as they pushed themselves physically and mentally, worked to achieve goals, and overcame obstacles to exceed what they had done before. And wow, did these ladies do all of those things! As much as we love to work out and the physical effort is common to us all, it’s the community that is also essential to the verb CrossFit.

So yeah, a sweat would have been nice, but it was just as much CrossFit to show up on a big day and support people who have pushed and encouraged me to get one more rep, one more lap, and exceed myself so many times this year. Just yesterday, as we completed Gator at our box, two members of this team were encouraging me as I pushed through over 200 knee pushups. The third member of this team was there to support me on my very first day of CrossFit one year ago. It’s only appropriate that I cheer for them on their big day.

As for the competition itself, it was exciting, loud, energetic, and pretty awesome to watch so many people who I don’t know push themselves to the limit.  I saw teams working together, encouraging each other, high-fiving, and doing incredible things.

The vibe was wonderful, and it was also inspiring to think of how many other people are dragging themselves out of bed or hustling after work to get to their box and do the same kinds of things that I do nearly every day.

KT’s final thoughts:

I have done 5k, 10k, and 15k races before as well as extreme mud runs or other adventure runs. All are fun and rewarding to complete but the adrenaline rush of competing in a CrossFit competition is like no other. Even if you can’t participate you should go to an event to cheer somebody on.

As I wrap up and head out on the town with friends I can say I had an amazing day and it’s not even over yet. I fueled my soul for weeks to come and I have skyrocketed my expectations for my next competition. I will continue to train and meet new gym pals who will inspire me to reach new highs and motivate me if I hit a low. As for the leaderboard, we didn’t focus on finishing in first place. Instead, we set goals, we trained hard, we put in the work and the results speak for themselves.

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And I said in our first book, every ending has a new beginning and today is just that. As I wrap up this amazing journey, I mean day, I will hit my pillow tonight knowing tomorrow the sun will shine and I will again set out on new adventures with whomever I interact with all while making memories.

Get out and enjoy life. Live fit. Embrace people and new surroundings. Get out of your box. Whatever box confines you, step outside that box for one day. Embrace the unknown and jot down your thoughts about that adventure. This may lead you to do it again and again. This is power we all have inside us.

 

Beth’s final thoughts:

The leaderboard, while interesting, doesn’t tell the whole story, or even the most important one. As you’ve read above, each of these women overcame obstacles to be there. This was a day of triumph for these women and this team. They trained, prepared, and executed. They achieved, even exceeded, their goals. It was inspiring to witness and I’m already excited to see what comes next. The close of one exciting chapter that launches them forward into the next stage of their stories.