fitness and nutrition

I Like to Lift

I like to lift weights. There is something about a power snatch that gets my blood pumping.

That same power snatch makes me feel like nothing else stressful in my life matters at that moment. It’s just me and the bar. Of course I have to pay attention to only the bar so I don’t drop the weight on my head! (Photo: Davison Wheeler Photography)

Dumbbells are not my favorite but they serve a purpose. They help me move weight in a different manner than I would if I had just the bar. It lets me focus on defining my muscles in a different way. Although they are not my favorite they are a big part of my weightlifting regimen.  (Photo: Davison Wheeler Photography)

Cleans and jerks. I can definitely say I despise cleaning and don’t have room in my life for jerks but I do work on clean and jerks in the gym weekly. Getting my elbows up and transitioning the heavy weight above my head takes a lot of physical and mental energy. Some days are good while others just suck. Most depends on how well I stretch my wrist and if I can fully commit my mind the way I need to. Self-talk can make or break you on this movement.

This picture is just a random placeholder for me in action. First, I love my shirt. Second, the flair on my arms were for a costume day we had. And finally, I was wearing my taco shorts and who doesn’t love tacos? Which leads me to a shameless plug for Feed Me Fight Me. They have the most comfortable booty shorts for weight lifting girls like me with thick thighs.

Ah the deadlift. A simple but powerful movement that does require the right technique and weight to not throw out your back. It’s a delicate balance but a challenge I like. This picture is a throw back to a 2019 competition I did and thoroughly enjoyed the deadlift ladder.

I also like to bench press. Many girls don’t but I don’t mind it. For some reason I couldn’t find the right photo to post so let’s just go with the fact I like to bench press and chasing the guys weight load. It gives me motivation not hair on my chest.

There are many other lifts I like and many that I just do to keep my fitness up. That being said I have thick thighs and broad shoulders from the lifting portion of my life. I love the strength my body has and for that I embrace thick thighs and strong shoulders.

It always amazes me when a stranger asks me what sport I do. I could be on a plane or at a business meeting. The scenery may change but the question is the same. Now my answer is always I lift weights or do CrossFit.

Some don’t know what CrossFit is so they can relate to weightlifting. Whatever the case I either get a male comment of “how much weight can you squat?” or a woman may say “oh,” as in that’s not feminine. These reactions crack me up.

Many women at my gym are strong and powerful. Some are thick and some are thin. It doesn’t matter. I am far from the strongest but I enjoy striving for better. My counterparts are strong mentally and physically and they can challenge those who are not committed to fitness or healthy living.

Lifting weights has benefits. My friend Sarah started at the gym to increase her strength to fight off her body weakening due to a health condition. Lifting weights can help people regain control of their body after an accident or injury. So many more benefits but hopefully you get the point.

Like I said above, I like to lift. That’s my story for today. Hope you enjoyed the pics and a glimpse of my lifting preferences.

Enjoy today.

perspective

Giving is Not the Same as Expecting

There are so many givers in this world. Those who give their time to others. Those who give care to those in need. Those who offer love and hope to others. The list could go on and on. If you fall into the giver category, thank you. The world needs more of you.

Giving isn’t always a gift that is tangible. One can give love. One can give inspiration. One can give a shoulder to lean on. One can give hope. Whatever one gives, it is a choice. A desire to serve others in some way.

Life isn’t fair. I can’t catch a break. Poor me. If you fall into this category, suck it up. Find resources to help you get over the hump you are in. Start to pay your way little by little. Set a budget and work hard for what you need / want. Do not expect others to do for you and don’t be a mooch. Not much in life is free these days and if you take advantage of kindness in any form you will soon find yourself abandoned and alone. Eventually the givers lose interest in takers.

Expecting is different. Expecting mom and dad to pay for a cell phone until the you turn 30. Expecting the latest and greatest iPhone vs the one that works fine but is a model year behind the latest release. Expecting a brand new car as a teen. Expecting to have access to unlimited funds when one is capable of working. Expecting a car or car service to promote your independence without any contributions to gas. These are just some common teenage / young adult expectations I see over and over.

Expecting is annoying to say the least. One should never expect anything. One should expect to put forth work or effort to earn things that matter. There is definitely a benefit to learning this early on in life. If your teen expects things on the home front, they turn into employees that expect things. They turn into spouses who contribute less. They turn into lazy adults.

As I wrote this, I could feel the negative vibe in the post. For those of you who may follow my writing you may know that I am not the Negative Nelly type of writer. However, when the giver and taker scenarios arrive in my real world, I can be frustrated.

The same level of frustration appears when I see entitlement. Scenarios could include my own children acting entitled or it could be just the world around me. It could be an employee feeling entitled to a raise despite minimal efforts on their part. It could be a vendor feeling entitled to contract or a loved one feeling entitled to something. Even the customer who feels entitled to a discount for reasons that would put you below your operational costs.

In life we should think fair and consistent. Is this scenario fair for all parties? Are my actions consistent with my behaviors? Am I doing the right thing?

Earn your keep. Earn your value. In today’s competitive world you need to see what sets you apart from others and springboard off of those strengths. Nobody ever gets anywhere riding the coattails of others.

Make giving part of your motto in 2020 and see how life favors you. Remember giving is free on most accounts. You just may need to get creative.

January can be give smiles month.
February may be give compliments month.
March may be give time month.
April may be give your listening ear month.

With the above samples in hand, you can get creative and find what works for your lifestyle. I do promise you that if you adapt giving into your life you will receive far more in return. I’m not promising money, fame or fortune. I am promising a refreshed look at the world if you give a little.

hustle, working women

Million Dollar Milestone

Less than 2% of women-owned businesses hit the 1 million dollar revenue mark in a calendar year.

I wondered why this was the case. Most women-owned entities start as hobbies like pillow making or other grass-roots favored businesses. They sell to friends or have a limited online presence. Despite the success one may have it takes a lot of sales to hit the million dollar milestone with low cost items with no real volume sales in sight.

Women are great multi-taskers. Most manage families, schedules and work as well. When one finds a path to growth, success isn’t far off. Nothing against male counterparts as many earn their way to the board room fairly, but the wow factor is that the table in the board room isn’t always set equally for one reason or another.

One of the women may be in the token woman seat or the token diversity seat in the board room. I hate to address the elephant in the room but it’s true. With my current project I set a lofty goal for myself. I wanted to see if I could do it my way. From the ground up. No board approval. No favors given.

I wanted to be the underdog. The one who rose from nowhere to make a statement. There were many along the way who doubted me. That’s okay. They ironically motivated me. There were some who snubbed me for various reasons. That’s okay too.

I did it. I made my statement, my way. I was never seeking public approval. I was instead challenging myself to chip away at a revenue goal. My revenue goal. The pie in the sky number that many women won’t attempt to tackle. I did it with my small but dynamic team. I am one of the select few who made it to 1 million dollars. I joined the club so to speak in 2019 with one entity. Much earlier in the year due to some good luck and hard work, and I might even hit the multi-million dollar mark which is the gravy on top.

I can actually say hard work pays off and I am ever so proud of the time investment I made to become certified as a women-owned small business. My careful thought and planning afforded me the opportunity to participate in government bidding opportunities set aside for a business classified as women-owned, helping me reach my lofty goals quickly.

Learning how to leverage all tools available to your business is a very important step in business planning. Remember, without a plan you don’t know where your are going or what you are trying to achieve.

Engaging resources is also important. Finding the right business partners. The right vendors. The right social network. It all plays a part of one’s successes or one’s failures.

Be you for you. Don’t let others define your success. Wait for the right time to peak. Take all the lessons you learned in life and apply them to your business plan. Form a great leadership team and move forward. Continue to grow and shift as your market requires. Never stand still. Complacently is the death of struggling businesses.

Add a little luck. Add a little hustle. Add some good timing. And then the magic happens. Opportunity knocks and you have to be ready to take hold of it when it’s available. Don’t hesitate. Take the risk! Fortune favors those who are bold.

Long days. Late nights. Weekends. 24:7 availability means personal sacrifice. Lots of sacrifice. I made it. I made it the to the one million mark and beyond. The numbers scribbled in my Wonder Woman journal as a dream are taking shape.

Remember, I said it’s hard work. There were many bumps along the way. My husband wanted to kill me many days I am sure. It’s time to turn the page and set the next set of challenges. Where will I go? What will I accomplish? Who will I take on my journey? Will I fail? Will I succeed?

I must circle back again to celebrate me. Not only did I hit the number, I reached well beyond. Millions more is in sight but I’m not holding my breath or putting a specific time frame on the number. I am a firm believer that if I put in the work / effort, the rewards will follow. It may not be a revenue number this time around. It may be a strategic account. Or maybe a new connection with a key influencer. Those steps are part of the growth process. Connecting the dots so to speak.

As I reflect on the million-dollar achievement there is so much to be thankful for. All the people in my life who support me. My amazing but small work team. My family who motivates me to be strong and fight through thick and thin. It truly takes a village to be at the top of your game. Whatever your game is, you were inspired by others to seek the higher ground.

Now that I am here, I like to savor the moment and reflect. See what went well but where the opportunities are for improvement. Sometimes making slight modifications in operational efficiencies is far more important than the next revenue milestone!

As I write this post I know some will perceive my celebration as a sign of arrogance. Well, there may be a hint of that but the motivation is to share this with other aspiring business people who are reaching for the stars.

I am a growth coach for those entering entrepreneurship for the first time as well as those trying to find their spot in life. In order to be a good role model for those I mentor, I leave sprinkles or nuggets of my development online for others to read. I don’t need a New York Times Best Sellers list number to validate my growth. I just want one person to be motivated to reach to the stars because my stories inspired them.

Write the lofty goals. Chip away at the goals. You will get there. Hard work pays off. Be consistent. Be confident. Be prepared.

For now I will stay in the moment. I will take great pride in what was accomplished and be ready for what’s next.

And what’s next is part of the #1095 Days project. What’s next is always a new story. Stay tuned for the next chapter.

adventure

Relax Was All She Typed

RELAX!

The one word received by text before I left the country for vacation in the beautiful island of St. Maarten. “Relax”

 How that word sat with me on the plane ride to my destination and beyond. Relax. 

How does a high strung, fast moving girl really relax? Is it possible? The questions that ran through my mind. The soul searching that would happen over the next few days as I figured out if I am capable of relaxing and what relaxing really feels like.

Routine went out the window first thing. No up early to workout. This was a first change of routine in over 4 years. Is this relaxing or was I stressed because I was breaking my routine? I did a shoulder shrug to myself repeatedly when I thought about this change.  Instead of working out hard core, I opted for a casual walk to a quaint little bakery kiosk where I was greeted by a bubbly island girl each morning. A creature of habit, I ordered the same thing each day. A plain but buttery croissant and a jug of orange juice. Both of these are not normal items I would have in the morning or in general but this week was about doing things differently. I was choosing to select differently while on vacation. Maybe not the best choice for balancing carbs / fats / proteins, but for this vacation break I was not worrying about what time I was eating and so on. Just like I wasn’t worried about writing on my blog. I was “checked” out on island time.

Island time is interesting. Everything moves slowly. People are extra bubbly and social. It was easy for me to go to bed early and sleep late each day. I had nowhere to rush to. No deadlines to meet. No bosses to answer to.  I enjoyed the sunsets, the spectacular views, the fresh smells and the people of the island I was on. I had no reason to stress over technology, business or life. There was no rushing to sports practice, no to do list, no deadlines to meet, no bosses to answer to. It seemed there were smiles everywhere. Workers smiled and greeted you at every interaction. Guests were cordial even if there was a language barrier. Island life is definitely slow. It seems to take 2-3 hours for a meal. Food is fresh, service is slow but pleasant, atmosphere is always “happy.”

At last a relaxing time of do something, nothing or whatever strikes my fancy. I snorkeled, enjoyed fish and shipwrecks in the waters below, ate many varieties of food, tasted a new drink called “ting,” rode a horse in the ocean, enjoyed a massage, and met many friendly faces. A few notable friends are described below:

New York – A sweet and sassy woman from NY whom I shared giggles with on my snorkeling trip but then found out she stayed at my resort. We bumped into each other multiple times making us new friends. 

Nix – A bus driver that was a bit quirky. He didn’t smile much and had a long face. He said the word “WOW” a lot. His quirkiness was memorable and his driving skills were interesting to say the least.

The New Zealanders – An older couple I met on a tour. A whole day spent with strangers who had a funny accent but enjoyed learning about our cultures as much as we did theirs. They arrived by cruise ship, us by plane. A chance encounter but one that left many memories. I especially enjoyed eating lunch with these new friends while we learned so much about our different countries. Again, a chance encounter that was very insightful.

John – A taxi cab driver turned tour guide. He picked us up in town at random for a ride back to the resort. He shared his cooler of drinks and gave us his card for his side hustle (tour guide). We booked a tour with the kind gentleman and spent another full day learning about the island from him. His charm, his humor, and his knowledge was a big part of our trip memories.

The cookie man – There is a cookie man and he works in a cheese shop. It may sound weird but he serves the freshest almond paste cookies at the cheese shop when you check out. These cookies were so amazing we went back for more a few days later. He was all out but he offered to make a special batch the next day. We couldn’t wait. We went back out of our way to meet the cookie man at the cheese shop to buy tons of cookies to bring home for our families. Do you think any actually made it home?

AJ – The jeweler, the joker, the hard worker. The friendliest jeweler in town. Oh, how he added to my memories this week. AJ was another chance encounter. I met a wonderful older lady on my plane ride to the island. She had been visiting this island for years and mentioned I should visit AJ should I desire any jewelry this trip. Of course I had to check out AJ and see what all the hype was about.

As you can see from the post above, I relaxed and enjoyed my island vacation, but more importantly I met new people. The kind souls that made my memories will be forever cherished. Some I will never see again, while others I hope to see sometime in the future should I make it back to this island. I never set out to meet new people nor did I have a specific goal in mind for my trip. In the end I had a great time and have an awesome memory book of the time spent on St. Maartin.

My travel time was just right. Enough time to enjoy the relaxing life yet not too long to miss out on all that requires my time on the daily on the home front. I am thankful for many things after this week. Too many to list. As thanksgiving has recently past, I will just say I am thankful for the “relax” text as it set The tone for my week. Thank you, Kim, for the one word text! I appreciate you.

My vacation time was spent on the friendly island of St. Maarten. I spent most of my time on the Dutch side, however I did visit the French side as well as visit Anguilla and Prickly Pear on the British side. I highly recommend travel to St. Maarten and I encourage you to fly a big airline vs. a discount airline. If you make it there be sure to visit the beach by the airport to watch the planes land. It is definitely an experience.

I am leaving you with a few snapshots of my trip. It is my hope that you find some peace in the tranquil pictures. They are meant to spur thought of relaxation and happiness.

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friendship, perspective

Dear Friend

I see you.

I hear you.

I feel your pain.

I also see your inner light shining bright

With sparkle from within.

The shine that’s unique to you.

Your internal flame.

Your bright spirit.

You are special.

One of a kind.

Your life is important.

Your life is important to me.

Your life matters to others.

Today may seem like everything’s going wrong

But tomorrow is a new day.

The sun will shine bright just like your inner light.

You will radiate just like the warmth of the sun in the new day tomorrow.

Can’t wait to see what you conquer tomorrow.

Tomorrow is the next step to your new adventure.

Keep pushing yourself to new beginnings.

Each day you have the chance to soar to new heights.

You set the limits, not others.

Don’t stop believing in yourself.

I won’t stop believing in you.

Thank you, Dove chocolates, for reminding me to go left when the world says go right.

This post goes out to all my friends who need this sweet message.

This post was brought to you by Dove chocolates, a little reminder with dessert.

celebrations, dare to be different

The Extra Bling

What girl doesn’t like bling?

Well apparently the group I travel with is not willing to settle for one medal when they can get another to earn the bonus bling. What’s next….a 5k the morning after!

Sunday was planned to cheer on two of our group running the 5k before we hit the road for our return leg. And then the next not-so-good idea hatched.

The smarty pants of the group read the fine print. The fine print nobody else read because we all focused on the headline….the Marathon. Nope, she read that if you run the smaller race on day two you get a medal for that race and a bonus medal for accepting the challenge.

None of us registered in advance for that. Most of us were sore. Why on earth would we run a 5k? Well, because we are crazy.

Beth, aka Chick 2, sent the email to verify we could register onsite. One by one we agreed this is a very bad idea but we can do it. It’s only 3 miles. That’s a fun run compared to the day before. We pop the Aleve. We whip out the extra set of running clothes. We hydrate again. We giggle.

We have zero preparedness. We grab a quick bite to eat on the way. I got the last bagel at the shop. It wasn’t my favorite flavor but it was a carb and I needed it for fuel. Let’s face it, I needed rocket fuel.

This is us. A group of fit-ish people spending time together making memories. Pain is only temporary, I said to myself. If my calves hurt when it’s time to run I’ll walk. I’ll just keep moving. Isn’t that what life is about? You keep moving through whatever obstacles get in your way.

Port-o-potty time again. Oh, how I hate port-o-potties. They are one of the nastiest places to go voluntarily. You can not unsee what you see inside of them. You can’t not smell the rancid smell that comes with them when the contents are baking for hours in the hot sun. It’s absolutely foul.

Moving on to the race line. The national anthem plays and there is a sense of calm in the air. One by one we line up. We are moved like cattle through the corral. 5-4-3-2-1 time to get this run done.

One mile complete. That wasn’t so bad. 33% complete. The scenery was amazing. A park setting with beautiful trees. Less spectators but off to the streets we go. Houses rich in history. Roundabouts to run. Corners to turn. Mile two was there before you knew it.

Running back to the park you see some running mates. You hear the cheers from friends. The final stretch ends in the minor league stadium. A grand entrance of sorts.

Crowds of people in the stands cheering as run the edge of the field to the finish line. It’s over. We did it. We earned the bonus medals. We didn’t die. Life will continue.

The irony of this story is the bad idea was actually a great idea. The short run loosened us up for the long car ride home. We ran with friends who cheered us on the day before. We did something spontaneous. We made more memories.

The Bad Idea Club is open for membership. Are you ready to join or will you create your own club with likeminded people?

This post series goes out to my tribe. My tribe of strong friends who push through life with me. Thank you for an amazing great story, awesome memories, and adventures to look forward to.

I added some unexpected medals to my collection this weekend. So glad I have friends to remind me to step out of my comfort zone to conquer what seems impossible in the moment. Reflection is key to development. I am always raising my bar to foster my own personal growth.

This post is the third of a series. Be sure to read about the PJ party and the equation post. They go together like peanut butter and jelly.

dare to be different, featured, fitness and nutrition

Designed By Me, For Me

I’ve had the itch for a while now to get a pair of custom Nike Metcons. Did I really need them? No. But did I really want them? Yes. Do I work hard enough to indulge and buy? Heck yeah!

I waited patiently which is not my style. I am more the immediate gratification type. I let time pass. I watched new releases thinking I’m going to get these. Nope, I didn’t need them. Then I just decided I needed my own flair. I designed my own custom Metcons. Thank you Nike for letting me soar as an individual.

I left these in the cart for a while thinking, should I? And then one day I decided it was time. A gift to me, from me. The design part was simple. The visual confirm said “buy me.” Then the awful wait. Processing, making, finishing, shopping, and the wait. The suspense is just killing me as I wait patiently, getting ever so excited when Nike updates my inbox. 

A little Wonder Woman influence to match some shorts I have. A little individualized style on the tongues. And just an overall badass and obnoxiously loud pair of shoes to get my grind on with. Most of my gym clothes fall into the obnoxious category so might as well add shoes to the list!

So excited to put some mileage on these new kicks. Let me know if you give them a thumbs up or down.

It’s good to get some retail therapy here and there. If you have been holding off on that special gift for you from you, go for it. Let my post be the one to push you over the edge. Indulge indeed.

And for the record, that pair of Metcons that I had waited on ordering went on sale. Yep, they sure did. I bought those, too. Shaking my head at myself. #shoesgirl two pairs on the way. One custom, one basic off the shelf. They will still work the same.

Don’t judge me. I’m living my best life. Getting fit along the way. Smiling as I strut my stuff in my new comfy kicks.

And two thumbs up for the lifting inserts inside the new Metcons, the tissue paper and my name label. Nike did not disappoint. Bonus points to Nike for that extra boost.