fitness and nutrition

Grinding Out the Meters (and Dancing)

You wake up on Saturday, and see a workout like this:

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500+ meter run

25 alternating dumbbell snatch (so 50, really…)

25 calorie row

2,500 meter bike

30 alternating dumbbell snatch (yup, 60…)

30 calorie row

3,000 meter bike

35 alternating dumbbell snatch (you guessed it, 70…sigh…)

35 calorie row

3,500 meter bike

10 heavy ball over shoulder

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What do you do?  Some people get up and do it anyway.  Some people just stay home.

There are definitely days when I don’t feel like doing it, but I do it anyway and find my groove as I go along.  I am off my game if I don’t get there.

I will say, though, that I didn’t dread this workout too too much. Most of it is bike, and bike is my jam. I’m better at sprints than long distance, but I can still push through long meters pretty well.  It is not a slog, as it is for many.  Just like there are people who fly through burpees or running, when I am just trying to keep moving, slow as I am. Ever since I met the bike, we get along (most days).

This Saturday we added some classic tunes, and next thing you know I am dancing from the waist up as my screaming quads continued to grind it out. One of the amazing people at our box snapped a pic and some video. (Check out and follow our instagram feed for the video, posting soon!)

I debated on posting this picture.  It maybe isn’t the most flattering look, since it shows what I call my “flotation device” (stubborn belly flab).  My negative inner voice even wondered why I still look like a before picture when I’ve been working on health, fitness, and nutrition for years now.

But then I thought, this shows me being healthy, silly, and energetic.  And considering I was in a room with about 40 people I am still getting to know, I’m glad I felt that free, both with all of them and within myself.  That’s progress. Sharing it with you, flab and all, is even more so.

So, I ask you, in the middle of the grind, what makes you dance?  What makes you strong?  What makes you move? What makes you push yourself?

What makes you free?

Embrace the path you’re riding down, and the people you choose to share it with.

fitness and nutrition

Strengthening My Patience Muscles

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I’ve had a setback.  An injury.  My lower back flared up on Sunday. I was just sitting in a chair and turned the wrong way, I suppose.

It is the same area where I’ve had pain before.  I dropped everything and laid down.  Heat, cold, Advil, rest, rest, repeat.

I know tons of people think CrossFit is dangerous.  But, in case you are tempted to comment with an “I told you so,” I’ll just point out that it is much more dangerous to be sedentary.  My form could always be better, no matter how hard my coaches work to improve me.  Perhaps I’ve gotten overconfident while trying to increase my weights.  I still stay away from barbells for the most part, but I have been pushing myself on dumbbells.  Who knows.  I am still learning.

If you speak to even the fittest people at my gym, many have injury stories.  That may be just athletes in general.  It’s part of the process.  Of having a body.

So, I’m back to basics.  Just walking.  Trying to move.  I made it to the gym once to get on the air runner (to walk) and rode some meters on the bike erg.  It was good to see people even though I couldn’t do the workout. But for the most part I am just walking at the park, solo. I have to say, it’s pretty boring and hard to find motivation to cover any serious distance.  I miss the box. Some of the joy is in the camaraderie. It’s hard to believe I used to do this kind of solo walk / running every day.  I can’t imagine that now, although a fair amount of solo exercise is in my near future.

It is very hard to be patient. My patience muscles are some of my weakest. It’s especially challenging to wait on an injury you can’t see. No timeline. No visible progress. Just waiting.

I’ll be core strengthening and stretching more, too.  Again, weak muscles. A different kind of discipline.

So, for now, I’m bundling up. Putting one foot in front of the other. Up a hill and down then up again.

anonymous letters

Dear JackASS!

 

Today I decided to put my thoughts on paper regarding an unpleasant situation that has reared its ugly head in my life over the past several months.

Let’s start with the person I will name Jack Ass. He is an insignificant person in my life and he has limited ties to me socially. However, he most likely reads this blog. For giggles, I decided to give him some time in the spotlight. Not to shine a positive light at him, but to rather let him know I see him and his ways, and they don’t dictate my actions.

Let’s go back a few months in time. This jackass took something from me while I was out of town. It was a prized possession of sorts. Something I cared for with boundless energy and emotions. Fortunately for me, my special piece was returned to me with limited damage in just a few short days.

Upon return, the buffing process took place. Shining like a fine diamond. I was watching the item blossom in a way. Take shape. It was amazing to see the transformation in such a short time.

Then boom! In the blink of an eye, it happened again. Are you kidding me? Not again! Does lightning really strike twice in one place?

The odds are against it for the most part, but again my prized possession has been stripped of me. This time it’s not so easy to get back. He knows I know he has it. A firm warning was given yet a silent FU was received and duly noted.

Time’s a passing. Tick tock, tick tock. The reckoning day has arrived. An in-person meeting of sorts. And ewww he is the ULTIMATE JACKASS. There is no doubt in my mind. Once a jackass, always a jackass.

He shows up with a smirk on his face and a chip on his shoulder. What is wrong with this guy? He has something that I have nurtured for years but he stakes claim to it. I have never seen anything like this in my entire life. It is absurd to say the least.

Taking possession of another’s prize possession and matter of factly claiming ownership.

I am not sure what he thinks of me, but it’s okay I won’t be swayed by his condescending tone or his ugly words. I will take the high road and give up control to gain control. I will let him hold onto my prize possession because he has a death grip on it. He clearly needs my item for emotional support or other mental reasons I can’t even imagine.

He asks for my support of his needs. Are you crazy? I can’t support you but I can pray that my prize possession can weather yet another storm and come out unscathed.

In this day and age we are faced with many difficult situations. Today’s world is so much different than when I was growing up. I am not sure the mindset of people who prey on others who are nice.

May my jackass acquaintance find his own prized possession or find a new focus on one of his own possessions so that my piece may be returned before all is lost.

I can offer hope through positive actions and inspire others on most days. I believe in karma and I hope karma comes calling for Mr. Jackass. I may have the popcorn bowl already waiting for such a fine day.

Until then, be nice to others. Hug your loved ones. Keep an eye on your valuables and, most importantly, don’t let the jackasses of today ruin your day.

Tomorrow is a new day. A new set of adventures. You can live a life of lollipops and rainbows even if you don’t have that one prized possession anymore.

This open jackass letter was written as a form of therapy and free speech. I encourage everyone to grab a notebook and jot down their thoughts or feelings when troubled waters arise. There is something very therapeutic about writing vs. using your words against a person, place or thing. Choose kindness, it’s free.

And remember do unto others how you would want others to do unto you.

fitness and nutrition

A few recent (small) victories for Chick 2

As I’ve probably mentioned in one way or another, my gym progress may look different than many CrossFit athletes.  I started CrossFit about 16 months ago as an uncoordinated, imbalanced stranger to my body.  I am not far from that start in some ways, but I continue to push forward.  Here are a few little proud moments from the past few weeks.

I jumped up on three 45-pound plates. This is maybe 8 inches off the ground. Previously, I had only jumped about 5 inches so this feels like a big deal.  My Achilles has given me problems on and off which has derailed jumping for a while but I am back to working on it.  Losing weight is also a huge help in getting higher off the ground. Soon I’ll be jumping on a 12-inch box.

This week, I did a kipping swinging knee raise as a start at transitioning from hanging knee raises to toes to bar. Awkward and tests my grip, but a good challenge.

I used thirty pound dumbbells in to do alternating dumbbell snatches in a WOD.  My previous gym didn’t have all the increments so I now feel like I might get to the Rx 35#s sometime!

Not every attempt is successful, of course.

I attempted a double under and have the slap mark on my ankle to show for it.  Not pretty, but failure is a start.

Today I did backwards lunges with dumbbells off a 6-inch platform.  This was a total fail since lunges are a challenging movement for me on flat ground with no weights.  I eventually did backward lunges with dumbbells on flat ground in the daily WOD.

I may not be doing movements as prescribed.  But, I’m still inching along toward them.  My path is long, but I am moving in a good direction.

New coaches have helped me see where I have become complacent in my progress.  They are encouraging me to push forward and, because I’m accepting new challenges, I am not pushing back.  Instead, I am giving it a shot and going after it.

fitness and nutrition

KT’s Week 10 or Weak 10?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Adios for now.

fitness and nutrition

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