fitness and nutrition

Faith and Freedom: KT’s Week 3

Oh I have faith in myself yes I do. I also have the freedom to be good or bad. Who knew?!

As I enter week three, I lived through birthday #1 but did dine out at a favorite restaurant (Pappadeaux).

I did indulge in a seafood dish to aid in hitting my protein numbers but also included some fat in the sauce and I really entered the dark side and shared a dessert. Was it the best choice? Probably not, but my nutrition plan is about living and choosing the better options most of the time and not stressing if you splurge once in a while.

Speaking of splurging I indulged in a low carb cocktail this weekend. Not my first choice of drinks but one that was easier to justify I guess. Nonetheless I expect my scale and body to react a little differently over the next few days while that little indulgence works its way out of my system. This was officially the first time I had alcohol on this healthy living plan since I started and the 12 weeks prior so this was a big deal.

Drum roll please! The new numbers are in:   160 Carbs, 130 Protein,  67 fat

As I suspected my numbers are shifting downward. Down another 110-150 calories a day…. no big deal. But that protein number is so damn hard to hit! I feel like I need to inhale shrimp by the pound daily to make it work or supplement with a protein drink. And right now my go to drink is Shamrock Farms Rockin’ Protein Builder. 190 calories, 30g protein, 4 g fat and 12 carbs.

Enter big sigh as I tackle the week. Still no big victory on the scale to report but I can safely say my stamina on burpees and running is improving so I will take that over the scale anytime.

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Mid-week check-in right here: Well today was a game changer! I talked to my coach about my 12 weeks and some big picture thinking and *boom* I changed my program from 12 weeks to six months. That translates into a longer time commitment and hopefully some big changes in my body composition. Again, the coach is now in the spotlight just as much as me. And she knows that I am cataloging this journey on here so maybe, just maybe, I will let her be a guest blogger so she can show her side of the equation.

It’s a partnership for the next 6 months. I’ve never met her in person and we live in different ends of the country with different lifestyles. Talk about a trust exercise! Working together to achieve a goal.  Would you make the same commitment?

I am a bit crazy (in a good way). I take risks everyday and this is just another one for me, but I’m the one that determines the outcome.

dare to be different

Changes for Chick 2

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In a recent post, KT shared her thoughts about change. In fact, if you look closely, change and growth is a theme in many of the things KT writes. She embraces change as a part of life, welcomes it as a path to new challenges and achievements, even seeks and manufactures it to keep herself growing. It is a quality I admire (especially since I do not share it.)

In yet another of the 867 ways that the 2 Chicks are opposites (that we have discovered so far), change is something that makes me very nervous.  I worry about it, try to avoid it, pretend it’s not there, and usually resist it with every bit of my being.  What’s sad is that, even at age 44, I act as if change is avoidable – like I can do something to stop it. I’ve wasted a lot of precious energy trying to keep change at arm’s length. So what’s been happening lately is surprising.

Although I haven’t announced it widely, big changes have been happening in my family. There have been job shifts, school shifts, routine shifts, goal shifts.  Some of these were invited, some were forced upon us by circumstance.  We are all still trying to find our footing as things continue to change and develop.

By way of example, I changed my job (on purpose!) this year.  This is HUGE for me, as someone who avoids change.  But, I needed to make this happen for several reasons, so I set a goal, did the work, and one of the several positions I applied for panned out. (Not surprisingly, it was KT who helped me through the process of getting it done. She is truly a #goalgetter and generously shares her approach!)  Although I still have the same job title, it is a completely different community and school dynamic.  I am trying to keep up, but it is a lot to take in.

Then there are the “domino effect” differences.  The biggest of these is trying to fit in my workouts after school. I can’t attend CrossFit classes at 5:30 am anymore, which has been an adjustment.  I miss my morning gym friends and the stress relief that starting the day with a good sweat brings.  But, I’m getting there at other times as often as I can and making it work. And there are all kinds of other changes that came from my job shift as well.

I’ve been watching the way the changes throughout my family have been playing out.  Even on a good day, with good support, change can be taxing for some.  As I encourage everyone to be patient and take care of themselves while taking each day as it comes, I try to remember to do all those things myself as well.

It can be hard, though.  If I scroll through facebook or instagram, it seems like everyone is always happy, always on vacation, always upgrading their houses, always successful, always champions.  I know my kids see this, too.  It’s rare that people post the hard stuff, the mundane, the oil changes, doing dishes, folding laundry, managing illness, aches, and pains, doing paperwork, struggling with homework, waiting in line, dealing with boring commutes, enduring frustrating people and all the other the day-to-day junk that can take up most of our time.  Of course, we all have those things, but we often keep them behind the scenes (myself included). We may share them with friends, but not always on a big platform. It’s easy to be sucked in to thinking we are the only ones with work or troubles or time we wish could be better spent.

We also rarely see all the work that goes in to transformation.  Instead, we see the end result, the success, not the sweat, the sacrifice, the tears, the drills, the hours of practice, the falls, the U-turns, the frustration, the days when it didn’t seem like anything good was going to come of all the effort.  When you just see the result, it always seems easier than it actually was.

As I was sitting on the back porch writing and thinking about this, trying to make some sense of it for today, a butterfly floated by, blissful as can be on the breeze.  I thought about all the change that butterfly had been through in life.  And so much of that change is done out of view, in the muck and mush and ugly, miraculous work of transformation.

We get no view, there is no applause for this process of change.  The caterpillar goes into hiding, on some internal cue, all along doing the mysterious, innate work it was meant to do.  When it comes time, it emerges, dries its wings, unfolds those beauties, and takes flight.

For me, Sunday is a day of errands and preparation.  Shopping for the food, cleaning the house, packing the lunches, doing the workout, folding the laundry.  Maybe not what many would see as an instagrammable day, but one that sets me up for a week with less stress so I can focus on pushing myself further on the path in my work while also supporting my family and friends in theirs.

It’s also a day of writing and thinking and reconnecting with my vision of my future, and the next steps it will take for me to get there. I’ve carved out that time, so I still take a personal step toward who I am becoming.  No one else can make that time for me (another lesson from my friend KT!)  I have to do it, even if it is just a couple of hours. Other things will go undone, and I’ve learned to be ok with that (but I haven’t always been that way!)

Unlike the butterfly, I’m giving you an inside glimpse into one messy Sunday afternoon moment of my transformation. It may not be pretty. There are groceries all over the counters, floors that need mopping, emails that need answering, kids that need encouraging.  Today and every day, there are loose ends and mushy parts.  There are red herrings and rabbit trails. There are things I will sharpen or learn to do better as I practice and continue to evolve.

Through all of it, I know I am changing.  It may not be a straight path and it may not be quick, but I am inching forward overall.

And at the end of this path is my launch pad, where I’ll suddenly, inevitably, unfold these beauties, and take flight.

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#2CHX #inspireothers #change #transformation #butterfly #goalgetter #Sunday #mealprep #Crossfit #embracechange

 

 

perspective

3:33 am

Yes, it is 3:33 am as I look at my phone. Why am I on my phone at this hour?

If I wake up in the middle of the night, I check my phone. As random as it sounds, I check for many reasons. For starters, I have an adult child who travels and sometimes there is a late night text from him. It feels good to let him know I’m there even if it’s just a simple one word answer.

Next, there is a friend who battles insomnia so again, just a quick reply does wonders when they are battling so much more than me at this hour. There is also the teen child who doesn’t seem to have a normal sleep pattern currently that I need to check on to make sure all is as good as it can be.

And then there is the unknown: when somebody may need something. An undefined emergency of some sort.

What does that mean? Well, tonight an online acquaintance, a female friend I don’t see everyday, a connection in my life, shared a brutally honest post about her pain and struggles. I felt a calling to offer hope through positive action at that moment without hesitation. Fortunately I wasn’t the only one there for her but then I thought to myself: not everyone has that same network, do they? I may be the only one to hear that voice.

Offering hope is simple. It’s free. It’s not hard to do. It’s just being there for somebody. Showing support in the darkest of times. Uncomfortable? Maybe, but starting these conversations is uncomfortable for most.

We never know when somebody is in a dark space and they can’t see their way out. We need to be avid listeners. We might need to hear the words or read the words one speaks more carefully. Never ignore a cry for help! In today’s digital age, a cry for help doesn’t always come in person or by phone call. A cry may be a post on social media, a comment hidden in a group text, a scar on one’s body, or other visual signs you might find easier to ignore than to inquire about.

Remember, you may be the only person who hears the cry. How you respond may help a person come out of the darkness or may just let them see enough light to fight another day. However, inaction may be tragic.

I watched a video recently about how everyone will ask how somebody is doing if they haven’t posted online for days but nobody notices when someone is struggling in plain sight. Interesting but true. Keep your antennas up and offer hope to anyone who may need it.

Timing is crucial. If you see a sign, don’t hesitate. Being nice can never be frowned upon but living with guilt of inaction can add years of regret to your life.

Being positive and friendly is definitely free but it might be the one thing that can truly benefit a person in need.

Be kind today. Do a good deed. Make conversation with somebody you normally wouldn’t talk to today. Honor my friend in spirit. Be a warrior for her.

We all have the ability to inspire others. If you inspired somebody today, drop us a note so we can celebrate with you. We have the power to impact many through this blog and we want to make an impact on you!

xoxoxoxo to all the warriors who read this blog today, tomorrow and the many days ahead.

fitness and nutrition

Bring the Heat – An Out-Of-The-Box CrossFit Competition Story

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KT’s competition story:

What a day. What an adventure.

As I blog today I am going to start at the end just like I did in our first book. Why? Because every ending launches a new beginning and my life is full of new adventures every day. Today I will share my ending in hopes I will inspire somebody near or far to start a new beginning of their own.

The alarm was set for 5:50 am but of course I woke up at 3 am and again at 5 am because I was so damn excited. Was I going on vacation? Heck no! I was going to compete today with some amazing gym friends at Bring the Heat #2 hosted by Knockout CrossFit. 

Now my journey really didn’t start at 5 am, it started weeks ago when I signed up for the competition and swindled a few gal pals at the gym to join me in my shenanigans and compete. From there we picked our team name: Dainty Divas. Of course there is nothing dainty about any of us but that’s the beauty of the name. And the name was inspired by a fellow gym mate Shane who said I just needed to be a little more dainty when I approached my handstands. Ha that itself is so funny that it made the name a must!

From there we ordered custom shirts because badass attire is part of being a CrossFitter and added flair by adopting a motto: “Hot Mess Party of 3” and proudly plastered it on the shirts. The motto truly described us to a tee.

Then came the preparation. Extra squats, extra miles on the pavement, extra weight on the bar as the weeks turned into days before the competition. As the days turned into hours we looked at nutrition options and how to fuel our bodies for four WODs in the same day. Water, healthy snacks, energy drinks, nuts and the list goes on. We planned, we prepared, and we conquered. I don’t even think any of us said we were hungry and we had zero desire to eat from all the hydration we did.

After checkin we warmed up for our heat in the ‘athlete’ section. Ha! I hadn’t thought of myself as an athlete since my teen years but if I am competing then I guess I am an athlete. I might have been in the scaled division but I was competing as an athlete at my ability level. I was up early and knocking out movement after movement. And all the while each of my family members were tucked in under the covers at home. They aren’t lazy but they are not committed at the same level as me to accomplish more than most by 9 am.

I am a reflection person, no doubt. I write as a form of reflection. I crunch numbers for a form of reflection and I use the data to improve in all aspects of my life. A nerd of some sort. As weird as it may sound I also love to reflect on how others around me fare. These are my observations of my of my teammates:

I watched and cheered as one girl conquered her fears of being out of her ordinary box for the first time on a stage where others see her, where she had to push her mind and body to new limits, and to just get it done. It was amazing to see her grow and smile as she did it all. She did it all and she did a damn good job. Burpees, box jumps, rowing, among other daunting moves. 1.5 years into her Crossfit journey and she has made amazing strides. A dancer in her youth days but now an avid CrossFitter. So glad to have her as a box mate and friend.

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I watched another as she competed for the first time after an injury. Could her body handle the stress? Would she feel as competitive as she did in past competitions? I am sure many emotions ran through her mind but all I can say is she slayed all day. I was next up behind her most movements and she was fierce, dynamic and just badass and I wasn’t the only one who noticed. Every time I looked up the camera man was snapping away at her amazing form. From start to finish she put in work. I learned so much from her today. From how she moved the bars to how she transitioned quickly all while smiling.

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And then there was me. The almost-50-year-old CrossFitter. Two years into my CrossFit journey I can safely say I’m an addict. A CrossFit addict.

I mirrored my teammate before me as much as I could and I pushed my body to its limits on some movements more than others. I encouraged my teammates and I celebrated friends who came to support me in my first out-of-my-box competition. The experience was amazing. Nothing disappointed me and I would do it again tomorrow.

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The facility was awesome. The lanes were organized and the timeline ran smoothly. The judges were informative and the electronic scoring was on point. Then there were the value adds: the photographers capturing the moments, the overall CrossFit grind and the DJ getting the athletes pumped with the background noise. All around awesomeness.

Beth’s view from behind the camera:

Today was my actual one-year anniversary of starting CrossFit.  As I touched on in an earlier post, CrossFit has been a transforming experience for me both physically and mentally.  Of course, you might expect that I’d want to do CrossFit on my CrossFit-versary, and I certainly did want to attend a class and celebrate with an old-fashioned sweat.  But when I looked ahead at the calendar, I realized that a class wasn’t in the cards for me on that particular day.  Instead, I’d be CrossFitting a different way.

Today I went to support some of my closest friends at their first out-of-our-box CrossFit competition.   These girls have goals, and one of them was to start competing with teams in the region.

So, my CrossFit today was cheering them on, taking photos as they competed, and supporting them through the duration of their competition.

No, I didn’t sweat myself. But I did CrossFit because I cheered someone on as they pushed themselves physically and mentally, worked to achieve goals, and overcame obstacles to exceed what they had done before. And wow, did these ladies do all of those things! As much as we love to work out and the physical effort is common to us all, it’s the community that is also essential to the verb CrossFit.

So yeah, a sweat would have been nice, but it was just as much CrossFit to show up on a big day and support people who have pushed and encouraged me to get one more rep, one more lap, and exceed myself so many times this year. Just yesterday, as we completed Gator at our box, two members of this team were encouraging me as I pushed through over 200 knee pushups. The third member of this team was there to support me on my very first day of CrossFit one year ago. It’s only appropriate that I cheer for them on their big day.

As for the competition itself, it was exciting, loud, energetic, and pretty awesome to watch so many people who I don’t know push themselves to the limit.  I saw teams working together, encouraging each other, high-fiving, and doing incredible things.

The vibe was wonderful, and it was also inspiring to think of how many other people are dragging themselves out of bed or hustling after work to get to their box and do the same kinds of things that I do nearly every day.

KT’s final thoughts:

I have done 5k, 10k, and 15k races before as well as extreme mud runs or other adventure runs. All are fun and rewarding to complete but the adrenaline rush of competing in a CrossFit competition is like no other. Even if you can’t participate you should go to an event to cheer somebody on.

As I wrap up and head out on the town with friends I can say I had an amazing day and it’s not even over yet. I fueled my soul for weeks to come and I have skyrocketed my expectations for my next competition. I will continue to train and meet new gym pals who will inspire me to reach new highs and motivate me if I hit a low. As for the leaderboard, we didn’t focus on finishing in first place. Instead, we set goals, we trained hard, we put in the work and the results speak for themselves.

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And I said in our first book, every ending has a new beginning and today is just that. As I wrap up this amazing journey, I mean day, I will hit my pillow tonight knowing tomorrow the sun will shine and I will again set out on new adventures with whomever I interact with all while making memories.

Get out and enjoy life. Live fit. Embrace people and new surroundings. Get out of your box. Whatever box confines you, step outside that box for one day. Embrace the unknown and jot down your thoughts about that adventure. This may lead you to do it again and again. This is power we all have inside us.

 

Beth’s final thoughts:

The leaderboard, while interesting, doesn’t tell the whole story, or even the most important one. As you’ve read above, each of these women overcame obstacles to be there. This was a day of triumph for these women and this team. They trained, prepared, and executed. They achieved, even exceeded, their goals. It was inspiring to witness and I’m already excited to see what comes next. The close of one exciting chapter that launches them forward into the next stage of their stories.

giving

Paying it Forward, Chick 2 Style

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Travel is such an important part of life. It’s a great way to spread your wings. I learn something new wherever I go.

This summer, I’ve had opportunities to visit a number of different cities.  I traveled to family celebrations as well as chased my daughters as they pursue their passion for lacrosse.

Whenever the schedule allows, we try to take time to enjoy the cities we visit.  Sure, we hit the famous spots and that is always fun.  On a recent trip to Nashville, we loved walking in the evenings, listening to lively music spill from the honky tonk windows and rooftops onto Broadway.  We spent time on the beach at a tournament in Lakewood Ranch, Florida, and rode roller coasters for a day at Cedar Point while visiting Cleveland, Ohio.

In addition to the major attractions, there are a few other things I try to do to get a closer sense of a place.  If I can, I shop a local market like Cleveland’s Westside Market. I try to get out into nature by visiting a park. Finally, I make an effort to have a cup of coffee at a local coffee shop.

We just returned from a few days adventuring in Nashville.  During my time there, I stumbled across Caliber Coffee Company.  I liked it so much, I went there two days in a row. Although the coffee was excellent, it was the friendly employees and energy that brought me back for the second time.

As you get to know our brand, you’ll see that the 2 Chicks are serious about giving.  We have given our books to kids in hospitals, food pantries, and low-income schools.  We’ve had support from generous readers and corporate sponsors.  This is just the beginning! We are always looking for new and inventive ways to give.  So, when I saw this board at Caliber and read that it was a way to pay it forward, I had to ask for details.

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Every sleeve clipped to the front and back of this ‘Shot of Grace’ board is a cup of coffee that was bought as a gift that day.  Some sleeves have names of local people on them. You can call or text the person you’re treating and let them know they have a coffee waiting.

But it was the other gifts that interested me even more. These sleeves are less specific. Instead of a certain person, they are made out to someone in need…a single mom…a freshman at the local community college…a newcomer to town…a daycare employee…a first responder…a step parent…a fireman…someone having a bad day. I imagined the smiles these tiny bits of thoughtfulness would bring to someone who needs a lift.

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I immediately thought of the 2 Chicks and our passion for giving. My imagination started spinning…who could I connect with using this opportunity? It didn’t take me long to decide.

I couldn’t resist the chance to encourage someone who may be thinking of telling their story.  The Chicks have found such amazing power in storytelling.  Although I don’t know where it ended up, I hope the coffee brightened someone’s day and encouraged them to share whatever unique and powerful story they have to tell.

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It also made me start to wonder again about new ways the 2 Chicks might connect and share.  I can easily get bogged down in details and logistics, but maybe giving doesn’t have to be as complicated as I think. As I was reminded again only yesterday, paying it forward isn’t only about the the news stories we see about the drive-thru at Chick-fil-a. Even more importantly, it’s the small, sincere acts of caring that are never noticed by the cameras but have an enormous impact nonetheless.

What are some of your favorite ways to pay it forward in your life?  What random acts of kindness bring you the most satisfaction? Let us know in the comments, readers!  Cheers!

-Beth, (aka Chick 2)

#2CHX  #2ChicksGiving #Payitforward #travel #lifelessons #reflection