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

Another digit down

A while ago, I posted about a personal milestone…one that probably no one else has and, until that post, no one else knew about.  (Aren’t you all lucky?!)

This week I reached another milestone, one that is more widely shared among those who are watching their weight…this week I reached “one-derland.”  I dipped below 200 pounds for the first time in about 15 years.  I was newly married the last time there was a 1 at the beginning of my weight. Wow.

This is just another leg of a long long journey.  I’m still trying to figure out my health, my body, and how to get everything working at optimal levels.

Some would say that health is an everyday decision.  Ironically, one thing that has worked for me is trying to minimize the number of daily decisions I have to make.  How does that work, you ask?

Life can get complicated. Sometimes the level of decisions can be dizzying.  That’s why I make the same thing for all of my lunches and all of my breakfasts (see the pic for this week’s example). I make it all on Sunday, bring it to work Monday, and it’s done. Boring?  Maybe for some. But it just keeps it simple.  For me, these days, sometimes it is helpful not to have to think about every little decision. (And, then there’s fewer opportunities for me to make bad decisions, too!)

Should I go to the gym or not? Those decisions are also made on Sunday, when I map out my week.  If the answer can be yes, it will always be yes.  This one isn’t quite as easy to carry out anymore, though. My old routine of every day at 5:30 am was shifted this year.  It is a struggle to get to the gym in the afternoons after work.  There is interruption after change after unexpected wrinkle.  It is a fight.  I have to make it a priority, which means saying no to other things. But, I get there at least 5 days a week, if not six.  If I can possibly go,  I go. Even if I hate the workout.  Even if I don’t know if anyone else will be there.  I go.

Even with many of my decisions made, there are a lot of things that can still come up. I’ve had to learn how to deal with weekends, and how to try to plan for the unexpected.  I’ve had mixed success.  Bowls of tortilla chips are hard for me to resist.  So, I try to avoid Mexican restaurants completely if possible (sadly, since tacos are my favorite).  But, this past weekend I didn’t see the deliciously fresh fried pickles coming and let’s just say I didn’t deal with that decision well.  I am still learning.

So, I’ll celebrate this milestone then keep moving on to the next. I’ll keep figuring out how to make all this work, and try to make the most of the decisions I make, both in advance and in the moment.  Every good decision gets me closer to my goals.

fitness and nutrition

KT’s Week 11: Protein Power

Yes, I get it. OMG I really do get it!

Protein is power. Protein helps rebuild your muscles after a hard workout and protein is needed to lose weight. Duh! My coach has been telling me this all along with the protein factor she has put in my weekly numbers.  But, for whatever reason, I found some excuse not to hit my protein numbers time and time again. It only took me like six months to register this. This doesn’t actually surprise me since it took me almost nine months to buy in to macro counting after a friend shared her successes.

It seems so simple but yet it is really a hard task to consume a mountain of protein when you really want everything carb-related. What an irony, but your body actually feels better and not so sluggish when you have the right balance. I guess this is why I have a nutrition coach. Her job is to remind me what I already know and motivate me when I find a reason to not follow directions. In reflection, it’s the same reason I go to CrossFit to have a coach. One who pushes me outside my comfort zone. I think some forget those benefits when they face healthy living alone.

This week’s post is dedicated to protein and its power to fuel and rebuild my my body and muscles.

Chicken: eat more chicken! Chick-fil-A got it right and guess what? Their chicken nuggets fit nicely in my macros so I am a huge fan of chicken nuggets from Chick-fil-A. I even get the fried ones since that fat evens out my numbers on the protein side. This chicken is just as much of a treat as a candy bar to me.

Shrimp: I like mine spicy. Not too spicy, just spicy enough and I can’t have it too much during the week or I will burn out so balance is key.

Tuna: I’m a pouch kind of tuna girl. Albacore white in water. But yeah, nothing great to say about this. It’s TUNA. And if you can stand the smell (or your breath after you eat it) then it’s helpful to your macros, but once every other week is enough for this chick.

Chicken: I’m back to chicken because you can eat it a million different ways and it’s different each time. But for this week I’ll talk about kabobs. Peppers, onions, zucchini and lots of chicken marinated in Italian dressing. Big yummo to me!

Hello, chicken again: rotisserie chicken flavored Boar’s Head deli meat. Yup, I said it. Sandwich meat. Not the processed nasty stuff that comes prepackaged. I’m talking about the freshly sliced deli meat, sliced thin so you can feel like you are eating more. If you haven’t tried it, it’s a good protein to eat. See my scale pic for this yummo. And I can add this to the end a day to top off my protein numbers.

Cheese: I eat a cheese stick almost daily. It hits my fat and my protein so it’s a double whammy. Warning: don’t eat too much cheese or you can get backed up. Yes backed up on the backend. Hope that gives you a giggle.

Yogurt has plenty of options and the Greek varieties are essential in planning a good day. Protein and a small amount of carbs and little or no fat. I stretched this week and bought some yogurt drinks in case I’m on the road again.

New week, same numbers. If it’s not broke don’t fix it! just need to keep nailing my protein digits. Scale is moving on down!

This week’s crisis came when MyFitnessPal crashed at dinner time. I had to take out pen and paper and do math to calculate my macros before my meal time. This is when preplanning your day comes in handy but for me I always wiggle some until the end of the day. This day was one of those days so yeah, I had a mild panic attack as did many others who couldn’t access their app. Epic tech fail Under Armour! I guess my premium service doesn’t get 100% uptime.

I rolled out of crisis mode one day and moved onto a big scale victory the next day. A milestone of some sort. No need to advertise the magic # but a mini celebration was had internally. Now it’s time to reset and realign. New goals to aim for as original goals are nearing and the bar must rise to stay chasing the the finish line.

In closing, I should not forget to post about this fun Friday fact: I opted to indulge in the Red Cup Friday offer at Starbucks this year. I got a holiday drink but not just any holiday drink. I got the Grande Carmel Brûlée Latte. All 400-plus calories loaded with about 70 carbs, 13 fat and 11 protein. What was the justification? The free red cup that I can use the rest of the season and put another skinny coffee in and imagine I am drinking the calorie and carb-loaded caramel brûlée. Don’t get me wrong, it was amazing. But, I suffered the rest of the day to stay within my macros so in the end it wasn’t worth it because I can have a skinny option of another drink to fuel my Starbucks addiction. This drink was to me what ice cream is to others. We all have moments of weakness we just need to find a healthy balance. For me this time around I opted for this holiday treat to reward myself for nothing particular. I sometimes do that to myself. But in reality thank goodness for Alex the macro barista who posts all the healthy ways to order your Starbucks coffee. He is a gem if you don’t follow him.

I guess self-pampering is a thing and as I reflect I think I am pretty good at it. #retailtherapy #hairandnails #shoesfordays #girlproblems #massages #girlstrips

Oh how I laugh out loud typing this! I commit to myself. I am accountable for myself and my progress or my demise. Just me! Don’t wait for someone to push you over the finish line. You have to do it for YOU.

I also did not touch, smell, unwrap or eat even one piece of Halloween candy this year so I won that holiday battle just a few days earlier. This blog captures the ups, the downs and everything in between on my journey to fab at fifty. Hope you embrace the knowledge, laugh at the hidden humor and celebrate with me virtually.

Until next time Turkeys! Happy November to my online peeps.

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.

featured, fitness and nutrition

KT’s Week 9: Competition Time

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

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

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

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

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

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

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

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

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

New week new digits:

115 carbs
57 fat
130 protein

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

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

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

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

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

fitness and nutrition

KT’s Week 8: I Sweat Hearts

❤️❤️❤️❤️❤️❤️❤️

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

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

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

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

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

130 protein
63 fat
120 carbs

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

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

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

Until next post, toodles.

fitness and nutrition

KT’s Week 7: Accountability Ass KicKeR week, of course!

Well, I ended the week with a strain to my lower back in the gym. Spent two days recovering but I overcame the obstacle which is a big sigh of relief.

Back at it Monday morning hitting the gym, but I took it easy as a precautionary step. At my age I need to listen to my body and rest when it says it needs a break.

New numbers out of the gate:

120 carbs
60 fat
130 protein

Check out my consistency screen shot of my food tracker app. I may not be perfect each day but my coach has me aim for within 5 grams of my numbers to stay on track. In the past few weeks I struggled with protein. One day I struggled with fat. Go figure, since I had to use olive just to get the fat I had that day! I guess the moral of the story is eat good protein and you limit your fat intake naturally. Chicken and shrimp are high protein with minimal impact on fat. #bigsecretIknow

Out with the old: there goes the rice, potatoes, and bagels. Sniff, sniff. I knew this was coming each week but it doesn’t make it any easier. I think it’s ok to say I am addicted to carbs.

In with the new: here comes the protein-packed food to hit that daunting protein number each day. Chicken and shrimp are my best friends for now.

New menu addition this week: out of necessity, to stay within my macros and still eat a bagel, I opted for a simple variation of my bagel but made with Greek yogurt. The yogurt definitely makes it fit better in my macros. Pretty tasty, but of course I didn’t make it! A pal made them for me. Remember it takes an army to feed me because my cooking skills suck! Check the recipe out:

//www.skinnytaste.com/easy-bagel-recipe/

Epic cooking failure: I attempted to make flapjack oatmeal protein cookies this week. It was a no go. I gifted them to others who may enjoy the chalk-like taste or they may just toss them in case they were just being nice to accept, knowing how bad of a cook I am!

And holy wow my coach kicked me in the rear this week.

“Share your journal” she said in a nice email. What? That’s my private entries that only I see…until now.

Enter the big sigh. If I want results I need to do the work. This is another reason why this blog is important. Others need to see this road isn’t easy and it’s full of obstacles. Dig deep and suck it up buttercup. Every ounce matters on the scale you weigh on as well as the scale you weigh your food on!

I will be electing not to write for a few days. One reason is I’m traveling for business and the other is I am going to be pouting about sharing my journal.

I may wait until the end of the week and just say yup it worked or no it just stressed me out (referring to the journal ass kicking).

Update: scale is going down finally. Many non-scale victories along the way but patience and consistency is now yielding results. More to come in future posts.

Until next time…