Tag: hope

fitness and nutrition

All that ASS!

2chicksandapen

Ass, buttocks, gluteus maximus, rear end, booty, butt and so on. We all have one or some version of one. The title seemed fitting as we will hear about my big ass and how my ass story has evolved over the past several years. Now that I think about it, I could have titled this blog differently but maybe you wouldn’t have been drawn to read it. Is the suspense killing you yet?

My ass used to be a bookshelf or so I called it. It seemed to have a ledge of some sort. (I will spare you a pic of this). One that could hold up a book if I leaned the proper way. I may be exaggerating a little but not much. My kids used to sing “baby’s got back” in the car and openly called it my jam. The lines of emphasis were her butt is just so big I can’t believe it’s so round it’s like out there…

I also coach lacrosse and parents sometimes catch my backside in photos when coaching their kids (again, I’ll spare you the pic). OMG that back side a few years back was like the side of a barn…again, maybe a slight exaggeration but one my loving and adoring family would point out. Was it out of love or other motivation? I don’t know but it’s in the past. It is just part of my story. I should have a new jam to symbolize my strength and new curvy backside! An anthem of sorts.

As my story unfolds, I can now say I’m a health freak, a workout-crazed woman, a food-weighing lunatic, a macro-mastering Mom, but guess what? It’s what I’m doing so others, including my family, will just have to deal with it. The new year is here and it’s time for new goals, new challenges and new dreams. I am ready for it all!

Each day we start over and reset. We each have the ability to have a good or bad day. We have the ability to eat healthy or not. We can choose to exercise or not. We each make those choices each day. As I found my inner spirit and what makes me launch forward each day with positivity, I celebrate each and every day and laugh with those I surround myself with. I make a conscious effort to remove negative influences from my life whether it be a friend who sucks the life out of me (not really a friend) or a food that just makes me sleepy (like cakes filled with carbs) or toxic work environments. When one can find the life balance that excludes or keeps these nuisances at bay, progress is easier to attain.

What changes can you make in 2019 to realign your quality of life?

Fast forward to now, today and I’m rocking the booty in my mind. Heck if I compare to my past buttocks size it’s definitely factual to state I’m rocking the booty, but others may have their own opinion. I have had my ass spanked more than once, in public, yes, by others who check its firmness jokingly, lovingly, or in a humorous way. That is cool, I guess or it doesn’t bother me. (I am flattered by the attention, I suppose) but for the purposes of this blog, we are going to see my ass through my eyes as it represents progress with my coach and my fit journey thus far.

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All those squats going up down, up, down, up, down. You get the song reference right? Lunges for days that make you feel the pain in your glutes the next day. So many reps that getting up from the toilet is a major struggle. Pelvic thrust in the early am when the gym guys think you are practicing sex moves or that’s where their mind goes. Anyway they are all worth it in the end when you put on that new pair of jeans and you can see your hard work via definition in the tight ass that you now proudly prance around with. Yes I said it. Prance, strut, flaunt. If you work for it be proud of your progress and show it. It also helps when you bump into people you haven’t seen in a while and they say “wow, you look amaze.” That does wonders for the motivation bucket! #bootygains

This week’s blog is dedicated to all those working on stepping up their ass game and all those who motivated me during my fit journey this far. Everyone needs a David (yeah, David), Geovanna (best butt in town), Mount (get lower he says), John (keep pushing), Noy (Tabatha who?), Vic, Lexie, Stefan & Kelsey (power couple), Tasha, Sarah, Tommy Morris (Mr. Faded Glory himself), Shane (getting dainty), Nick and so many more I forgot to note here. One squat at a time. One pistol at a time. One lunge at a time. One macro at a time.  You can improve your ass game if you commit to the process.

You don’t need a Brazilian butt lift, ladies or gents, to get results. You just need some sweat, some time, some effort and some motivation. Maybe even a kick in the ass from a workout buddy, coach or dear friend. A new pair of jeans is a great place to start for motivation of course. Don’t wait get that ass moving now.

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As I close out this post I sigh deeply knowing this month marks the 3-year benchmark of my health and fitness journey so far. Midlife crisis to some. Inspiration to others. Peaceful hustle to me. I have accomplished so much yet have so much further to go. Buckle up folks, you are in my story. Fab at 50 here we come!

This is what my last 3 years of fitness looked like:

2016 – 24/7 workout place with a friend 3-5 days a week then we added some fun 5ks. The Foam Glow Run, the Bubble Run and the Color Run. The add-on 5ks were to step out of my comfort zone and no, I didn’t run them all 100%, but I finished.

2017 – I was going to CrossFit after finishing up a bootcamp the previous fall. I competed in my first CrossFit open and that was when I could really see how I did against others in my age group across various strength and stamina workouts. I upgraded my runs to challenge me as well. I completed a Tough Mudder, Terrain Race and ran a 10k. What was amazing about the 10k was I hadn’t done that race since 1997 or 20 years prior. Talk about a milestone and recommitment to fitness.

2018 – This was the year I would stretch even higher. I would visit other CrossFit boxes when I traveled to see if I could fit in outside of my comfort zone. I did my 2nd CrossFit open and worked hard to improve my personal ranking overall in my age group and complete more movements than I could the year before. I ran the same 10k again but focused on trimming my time which I did by over 10 minutes.

My most exciting challenge of 2018 was competing in CrossFit competitions. One at my local box, one as a three girl trio, one as a dynamic duo with my workout buddy and then finished out the year with a squad competition with five fit people from two different boxes that I met over the years. Each team member has been important to my growth and development and this was a time to celebrate progress in a fun and dynamic way. I am so thankful for each of them and stoked I got to create a big memories with my badass squad to finish out 2018.

And finally, I focused on my nutrition and macro counting to get my weight in tune with my fitness. This was definitely a battle but I have learned to love water and learned I don’t need pizza and my chips in my life on the daily. I can be content with a high protein yogurt or chocolate covered nut instead. Life is all about choices and so is nutrition. It takes patience and commitment to stay the course.

2019 will have new goals for me to embrace. I am hopeful you all can get after your goals list and be a goal getter just like me. Next book title was firmed up as this blog post hits the internet. Big news. Big year. Big goals ahead. 2019 here I come!

More scribbles and rants to come from me in 2019. #kt247 #2chx #1095days

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balance, giving, perspective

Holiday Smoliday

2chicksandapen

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This holiday season has looked a bit different than years past and different than I planned in my mind, but peaceful all at the same time.

This month I spent time on gratitude. I wrote hand written notes to those who made an impact on me. I shared some sweet Starbucks treats as an added bonus and it made me feel so happy to see the smiles for those who didn’t know they were coming.

I received as well. I met some girlfriends for an annual exchange event. It was a blast and I received some treasured keepsakes. A pickle ornament. Random but special. A notebook. A super secret notebook to pencil my ideas and visions. A bracelet. An intention bracelet that reminds me to love others unconditionally.  Stickers. Seems simple enough but they were motivating stickers. Power stickers to use as momentary reminders to take action. The infamous tank top. A bold statement given on a shirt to see if I have the brass to wear it in public. The answer is yes! My gal pals know me so well. They are also part of my inspiration. I continue to evolve as they support my goals and dreams.

I made my annual donations at Goodwill, coats to the homeless, books to kids and made some other charitable donations to warm my soul. Giving will always be part of my holiday season.

I spent some time rekindling with family and friends near and far. Sometimes when you only have the ability to make a call it’s still is better than no call at all. Technology offers the flexibility of FaceTime or Skype as well.

I cleared some clutter on the home front. Shifted some furniture and mindsets. I made some shifts personally and professionally to be aligned for the new year and all the crazy that 2019 has waiting for me.  Put up a new vision board to help focus on moving forward with vim and vigor. As part of this process I took some time to invest in myself as well. Nothing major, just aligning of key resources to support what’s ahead.

In order to be a strong leader, one must take slivers of time when they present themselves as opportunities to recharge your batteries. This could be in the form of pampering, it could be in the form of extra rest, some time alone, some time thinking, or maybe even a shopping spree. I won’t tell all my secrets here but I will stress the importance of self care. Self care is often overlooked and can cause stress for some.

I also emphasize the ability to give up control to gain control. Sometimes you battle so hard without seeing results, requiring you to let go in order forge ahead. This could be translated to business, personal or even relationships. Letting go can be hard but can be a necessity to reach the ultimate outcome you want or need.

The above leads me to risk. Every day one is faced with risk taking. Some take a cautious approach while others stare it down with optimism. I look at risk with ambition and optimism. I trust the process. I look ahead knowing what the worst could be, but smile at the thought of what can be.

As 2019 approaches for you, be fearless. Connect or reconnect with a loved one. Try something new that you have been putting off for whatever reason. Step out of your comfort zone and invest in YOU. The power of YOU is something you control!

I leave you with one of my cards from a vision board I use. It may help with any ups and downs you face in 2019.

More rants and blurbs to come in 2019 along with cool new projects on the horizon. #kt247

 

fitness and nutrition

Behavior

2chicksandapen

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

2chicksandapen

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.

–

author moments

Literacy Night with the 2 Chicks!

2chicksandapen

It was a dark and stormy night….really!

Seriously though, last week was amazing! 2 Chicks headlined a literacy night at a local elementary school. It was well attended despite the hurricane weather fast approaching. The set up was cozy; kids gathered with blankets and snacks on the floor. We couldn’t have been happier to meet these readers. Sharing our books and our story as authors is the heart of what we do!

We had a diverse audience, which we love, as we get to hear what our readers think about our work. What more honest critic (and fan) is there than a child?

Some of the kids were interested in the illustrations and why we chose what we did. Others were fascinated with the book-within-a-book concept from our third book. Still others wanted to know what it means to be an author and how we got our start. Many enjoyed hearing about the beginning, middle, and end of the process of making a book. Of course, the 2 CHX love the opportunity to share all of our ideas in hopes of inspiring future writers and illustrators. We encouraged them to carry notebooks with them and keep paper by their beds. You never know when ideas will strike!

Chick 1, KT, had a particularly moving experience where she met a young boy who likes to write comics with his friend. His friend likes to illustrate their ideas. WOW that is amazing! A partnership of creativity much like the the 2 Chicks have! A relationship to cherish. Their conversations expanded as the evening continued and his curiosity climbed. KT seized the opportunity to inspire and share artwork and works in progress, a true behind the scenes look for this aspiring writer. They then exchanged contact information at the child’s request to form a pen pal relationship and the young man offered future book reviews. What an amazing opportunity for both the child and the author. A connection made and more inspiration to follow….maybe even some pen pal updates. Our cup is overflowing with pure joy when we have events like this.

For Chick 2, Beth, it was an opportunity to connect with former students of her own. Chick 2 used to teach future teachers at the University of Georgia all about reading, writing, and children’s books. Three of her former college students are now teachers at this elementary school! Seeing these educators, now colleagues, encourage young people to enjoy reading, writing, and sharing their ideas was a full circle moment.

Thanks so much to our local friends for inviting us! We are looking forward to reaching more readers this way in the coming months and years. If you’d like us to visit, let us know!

Our message: Keep reading. Keep writing. Keep smiling. Keep doodling. Keep dreaming. You can be whatever you aspire to be.