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, perspective

Going the Extra Mile

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.

perspective

Girl Boss Hits Nashville

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I wanted to write a blog post today after a busy business and play week in Nashville, Tennessee. It is a Saturday and although I don’t have time to write per se, I am making time to write. Why write? It is a form of expression and an outlet that I have chosen to share with the world in the most public fashion available to me. And the beauty of this type of writing is nobody is dictating the content or the outcome. It is the pure honesty of this writing that makes it so special.

The internet is my vehicle or means for expressing my words. My creative outlet. My audience is unknown and the acceptance of said writing is up for debate. I’m not publishing my rants on Facebook like some do, rather I’m writing to inspire others right here on our 2 CHX blog. My words are here for those who want to take the time to read and learn about others.

Today, after a hard CrossFit workout, I had a lot on my mind. I reflected on the last week of my life and what was on the horizon for the next couple of weeks and it was important for me to journal my thoughts. Hope you like what I put together.

As we all know, life is full of so many ups and even more downs but how you react to life’s challenges impacts your life path. With that being said we must all learn to take risks. Taking risks requires us to step outside of our comfort zone. For me this past week, I took a big risk and challenged myself professionally by conducting the largest number of in-person trainings I have done in a short four-day period, on the road, living out of a hotel, and juggling all of life’s daily grinds in the background. Just speaking in public can be physically and emotionally draining but to do it repeatedly is definitely a challenge of one’s mind, body and spirit.

While managing a mostly chaotic professional life, I always find time to unwind. Normally this includes time at my CrossFit gym or a gym I visit on my business trips. This week’s schedule didn’t permit for those sweat sessions so I needed alternatives. I was fortunate to link up with friends and family while on the road and enjoy some of what Nashville has to offer. From honky tonks to mural sites I didn’t miss a beat. Great food, great times, and just enough adventuring for me to sleep well and rise to grind another day. Work hard play hard is a necessity in my life.

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I don’t have a typical day in the life but that’s what I like most about my life. The constant change of pace, scenery and people. It fuels my soul. This week on the road I impacted and interacted with hundreds of new faces. People and places I would never have seen had I not taken on this professional opportunity.

I shook hands, I hugged, I smiled and built rapport with some of the most diverse people in four short days. Talk about rewarding! I just filled my emotional tank for the weeks ahead. And all the while I was benefiting, but I was inspiring others too through storytelling. I didn’t think about worst case scenarios, I just rolled up my sleeves and did what I needed to do. One day after another until I could see the finish line.  I attacked each day with fearlessness and was able to enjoy the rewards that followed.

I trusted the process. I made a plan. I worked the plan. I survived and thrived. But now I know I can do it again. And why stop there? Why not up the stakes? Why not?

When we reflect, we learn. Reflection is a part of life. Whether you look in the mirror and see a need to change physically or you think about your life path and see a need to grow as a person, reflection is required.

The road ahead will always be filled with the unknown but that’s the beauty of it all. New challenges, new adventures, new memories, new learning experiences.

Chart your path. Change often. Change should become your new constant as life throws you curve balls. Adapt and roll with the punches. We only get one life to live. Are you living your best life?

Thank you to all the wonderful people that I crossed paths with in Nashville, TN and the surrounding areas. You helped me make memories and I am thankful for the growth experience.

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#girlboss #travels #2CHX #nashville #inspiration #Saturdaysuccessstory #livinglife