healthy hacks

Just Add Eggs

Another quick healthy hack for those interested. The “baggie” trick I learned from
my friend Milagros.

Toss things you need in a baggie and use later. For her it was marinara sauce that she didn’t want to add to a meal until it was ready. How clever. Then I thought hmmm… I’m going to incorporate that into my meal prepping.

Now I have three go-to baggies made every couple of days. 2 ounces of my meat of choice: steak, ham or sausage. Diced onion, pepper, zucchini and mushroom. Sometimes a mozzarella medallion to spice it up. Some fresh spinach.

When I am crunched for time in the mornings I toss the components of the baggie into the pan while I grab two eggs. When it’s time, I add the eggs and cook away.

No chopping, no deciding what to eat, no wasting precious time. This meal prep is simple when you do a few days at a time. You can add variety by changing up the meat or adding cheese or not.

I always add in Everything But the Bagel seasoning to give my breakfast some added flavor. Give it a try you won’t be disappointed.

I am always full and energized after this meal and it’s so easy to make and cleanup is a cinch. This is a also a great way to show your teens how to start the day of fright with a good meal and a little pre planning.

Another healthy hack from 2 Chicks and a Pen. Helping you get healthy in 2020 and beyond one meal hack at a time.

health, inspire

Emotional Hygiene

 

Part of my goals this year are about using my time more thoughtfully. (I’m looking at you, hour long commute! You too, meal prep marathon!) Instead of riding along listening to 70s music (again) or the usually depressing news, I wanted to start listening to podcasts. I loaded some up and have enjoyed quite a few (while easily deleting others after a couple of episodes.)  I’ve learned that some are pleasant to listen to, even inspiring, and will linger with me.  Then, there are others where I am actively nodding, mind completely engaged, stopping to jot notes down to think about or follow up on later. I’ll share interesting tidbits once in a while.

The first one I wanted to share here is an episode from Lewis Howes’s School of Greatness podcast. Specifically, an episode with Chris Voss, a former FBI hostage negotiator who now trains people to negotiate across many fields, especially business.  This is definitely an episode I would have skipped based on the topic / title except for one thing…I was going to a car dealership later that day to buy a car.  People who know me can guess I’d be nervous about negotiating anything, so when I saw this episode title I thought to myself…well…maybe I can learn something that will help me feel more confident in negotiation for this car.

As I listened, most of what stood out to me was about mindset.  He talked about the way much of our brains (around 75%!) are neurologically wired to be negative – to defend ourselves for example, but we are actually significantly smarter when we are happier.  Like, 31% smarter.  That’s huge! This comes from Harvard professor Shawn Achor’s Ted Talk, The Happiness Advantage.  Who knew that just by being happier we boost our smarts?  Left me with a lot to think about.

Another tidbit that struck me was Voss mentioning the importance of gratitude in starting your day.  He recommends that we write down 1-3 things to be grateful for at the beginning of the day as “emotional / spiritual hygiene.”  I’ve known the importance of gratitude for a while.  I’ve even written about thanks on this blog. But I think the idea of how gratitude is as necessary as taking a shower or brushing your teeth was a mind shift for me.  It’s not just nice to do, it’s necessary in order to get your brain framed up the right way for the day.  Gratitude is a way of taking care of ourselves. It is a daily practice that keeps us on track.

So far, podcasts are an interesting new way to learn for me…I’m late to the party, I know, but I’m figuring it out.  Do you have any podcasts you enjoy or recommend?

As for negotiations, I have started to notice all the subtle little negotiations we make during our days, from the coffee line to casual conversations at work.  Will I improve at them using what I’ve learned?  I’ll let you know.  In the mean time, I still haven’t bought a car, but that’s a story for another post.

 

 

 

 

fitness and nutrition, friendship

Mileage Madness

Just updating the world on my 2020 mileage challenge. So far, so good.

At the end of 2 full weeks I logged 147 miles or 8% of the 2,020 miles. Doesn’t seem like much but it is all extra work. The miles are in addition to my normal daily training. I fit them in where I can.

I arrive early some days for a couple of miles. I stay late when I can for a few more. I add some longer stretches at home when my schedule allows. I’m getting it done and so are my friends.

I have 3 races booked so far for 2020. A 15k in February, a 10k in May and a mud run in October. Just a fun way to get some miles away from the ordinary training locations.

Variety definitely helps keep the task at hand easier. One friend is splitting up her miles by category. 10% by rower, 10% run, 10% ski erg and so on. Why? For one, it’s harder. A mile on the rower or the ski erg take longer. Each may even seem more taxing than bike, but in small doses it’s not too bad.

Enter a group text message early Saturday morning with a 7-mile variety workout of sorts for a group challenge. It looked challenging yet I wanted to put in 11 miles that day so I adjusted the numbers to get me to 11 miles collectively. I said it’s not much more time. Hmmmm…

The above workout was now a reality. It took a while. Over an hour but it was manageable and I wasn’t exhausted after. Maybe my extra miles are helping me build endurance. I had a friend doing the work with me which always help to keep one moving.

I shared my update with the 2020 group and *boom* some brilliant member suggests we do it AGAIN tomorrow. Sunday. 5am. Who in their right mind wants to do that on a Sunday? The one day I can actually sleep in. WHAT? Have you lost your ever loving mind?

And people say I’m the head of the Bad Idea Club! Well, in this instance I said “wait, I’ll be there.” Why? Because I’m just as crazy as the others on the group chain.

It’s 4:30 am. It’s cold. I’m still tired. It’s laundry day so my favorite gym clothes are dirty. Do I even want to do this? I check to make sure my pals are up and moving because it would be a sick joke to wake me up this early for nothing. And I’m secretly hoping nobody replies! I sigh as two chirps got my phone.

It’s Kim and Mindy who are clearly up and ready to go go go. Guess I got to get going too. Off we go again to rack up another 11 miles, or 11 miles, 60 pushups and 90 sit-ups to be exact. Will I have a better finish time? I doubt it. It’s at 5am and I will barely be awake. Now I have to figure out who I can get to drag themselves out of bed so we can be miserable together. Picture proof below.

6 souls rose in the 4 am hour to meet at the gym for a 5 am start. Over an hour of hard work. Running in the dark and cold. Cheering each other on. We even had a cheerleader there snapping pictures.

Bike, ski, row, run, push up then sit up over and over again. We did it!

Off to work the nurse goes. Off to the grocery store three others go as it’s meal prep day. One rushes out before the hubs wakes up and one just vanishes into the darkness.

Another day. Another 11 miles. A little closer to the end goal. A whole lot of fitness. A great time with wonderful women I call friends. Fitness can actually be fun if you make it fun with friends.

fitness and nutrition, friendship, healthy hacks

Monday Madness

Today’s post isn’t about a lot of words or wisdom. Rather it’s about practical and useful knowledge.

My day started like most: walking the dog and hitting the box for a sweat session. A little koala challenge to put my Monday in high gear with my gal pal Tashi. Maybe I will describe what a koala challenge is in another post.

Then the average ordinary case of the Mondays set in. It’s a not-so-fabulous word used to describe a Monday: WORK. How do you attack a Monday when it’s rainy and blah? Here’s a nice hack for you:

BUT FIRST COFFEE. And not just any cup of coffee. A protein-packed coffee that is good for your macros. You get the sweet taste and the caffeine but without the calories and creamer you get at the big coffee chains. And most likely you are saving a few bucks.

The hack is a brewed cup of your favorite coffee. Add your favorite protein, mine is, of course, Salted Caramel from Teamkattouf Nutrition. I may be partial just because they list KAT on their tub and those are my initials. Then all you have to do is grab your handy dandy frother and get to work. Actually it’s no work at all.

This little hack can turn a sour Monday into a productive day. Of course it can do the trick any other day as well. Hope you enjoyed my coffee hack this morning.

This post is dedicated to my friend Kim who taught me this trick a while back and let me sample her protein. Everyone needs a friend like Kim in their life.

dare to be different, inspire

New Year, New Decade, New Opportunities

I think I will start with writing something profound or brilliant in my mind.

2020 is upon us and like many I have goals to write, tackle and conquer but this year is different. It’s the start of a new decade and thus the magnitude of go bigger is something I want to do in many areas of my life. I want to escape the ordinary. Of course, my 2020 journal (pictured below) is perfect for cataloging my ebbs and flows of the year. #2020hereIcome

Lucky for me I have an amazing tribe around me willing to jump in on adventures, shenanigans and overall badass challenges I find intriguing. Some are extreme while others just take time.

Time is valuable to me. One of my most precious commodities. Where to use it? Who gets my time? What’s the value of my time and so on. Keeping this in mind I will share a few tidbits about my year of awesome!

It started in December of 2019 when I decided on a 2020 theme of me. What can I do 2,020 of to level up my fitness, for example.

Goal one was finalized: run, walk, jog, crawl, bike, row or ski erg 2,020 extra miles in 2020. This is in addition to any other regular daily workouts which is the kicker. It’s extra time. Who can commit? Who will commit? Who will cross the finish line?

Today I have about 10-15 willing participants tracking their miles along side me. Each for different reasons and each have their own path. Some have daily goals of extra miles, some weekly, some monthly and some want to count backwards. Whatever the method the miles add up to the same total of 2,020 miles. 365 opportunities await each participant. Each individual has to make a choice to put in work today, tomorrow and the the next day and stay the course of time.

Some will need a fixed routine to succeed. Others may need variety. Some may take big bites out of miles while others may take smaller steps. The power of choice. The power of self will and desire. The strength required to commit long term.

I started my first four days of the year with 7 miles a day and then jumped up to 10 miles and 9 miles respectively. Most of which I completed on my bike erg, which I love. (Thank you concept2). 47 miles down and 1,973 to go for those who like to count down. I may not keep this pace but as the hype is fresh I will bank those extra miles for the days I am traveling, sick or unable to hit my strides.

I’m pretty excited about this challenge. Will I finish? Will my friends finish? Will anyone join me virtually? Will I be able to push myself when times are tough? Can I manage my time? Basically this is a solo task. Only I can make it happen. Only I can decide if I finish. But as a bonus I have a tribe willing to attempt it with me. How lucky am I?

I am lucky, loved, blessed and all so appreciative of the opportunities I have and the memories I can make. You are also lucky as you have a front row seat to my adventures. This could be good or bad. I have not only set a lofty goal, I actually shared it with the world in this blog. How about that for a massive accountability partner?

This is not my only goal, rather one of many. Many more than others I know but for me this is a year of me. A way to launch into the new decade and see what I can really accomplish if I focus and prioritize. Dreaming big in most areas which will test me, but of course I’m ready.

What makes me ready? To start, I was invited to a vision board party. What in the heck is that? It’s a gathering of key influencers in your life who you feel inspired by. People you like to spend time with vs. those people you have to spend time with (or coworkers). You write your story so to speak on a poster board using words, pictures, objects and whatever other flair you can put your hands on. This was so in my wheelhouse. Why did I never do this before? Who cares, I’m doing it now. It’s a new decade and a new opportunity!

I wasn’t sure what to expect but I learned a ton about myself and those around me. It was empowering to say the least and fun. I don’t think I’ve used a glue stick, scissors and tape like I did that day for a long time. Talk about the memories of the good old school days before the internet became front and center.

One pal even bought magazines for the first time in ages and couldn’t believe how much they cost nowadays. See how old I am!

I will leave you with this glimpse of the sparkle we all shared that day. No need to name who did what rather it’s meant to provide a visual inspiration for others. Maybe one of my readers will feel motivated to host a vision board party.

Some chose to fill the board up while others left room to grow. Captivating just to see how folks approached the task and invested themselves into the outcome. Mine is posted prominently in a space where I can see it and be reminded of the mindset I had when I made it.

What will you do to make your decade launch special in 2020?

perspective

Soaking Up the Rays

It seems like it’s been raining for days and days. The days turn into weeks. The yard is muddy. There are puddles in the distance from every window.

Rain, rain go away. Come back another day. The childhood song plays in my head over and over again. The dog doesn’t want to go outside to play. The sky is grey. The wind is howling. The days seem long.

Is it napping season? Well, it seems like nap time comes with the rain days. Can the weather really impact your day? I think so. And when it rains over and over again the rut seems to get bigger.

Finally the sun peeks through the clouds. A small glimmer of hope. The grass starts to dry. The wind dies down. The dog gets to play in the yard. Stress level is down. Energy is abundant. I sit on the back porch to soak up the rays of sunshine.

You are my sunshine, my only sunshine. Another childhood song full of memories pops into my head. The squirrels are running through the trees, rattling the branches. The puppy is attempting to chase endlessly. The birds are chirping away.

How today that song has so much meaning. My dad is ill. He is in the hospital. As I soak up the rays sunbathing I find the song soothing. I reflect on the memories of the good times. I feel the warmth of the sun. I feel the companionship of my dog as she lay along side me.

It’s not a spring day. Rather it’s a winter day in which I was able to feel the warmth during stressful times or worry. The weather indeed impacted my day, my mood, my environment. I’m soaking it all in.

Porch sitting. Sun bathing. Relaxing and reflecting. 1 hour today. No technology. Just a break from the ordinary. It wasn’t planned. It was whimsical. It became magical.

The sunshine made my day. The heat gave me reminders. The calmness that came with it all was heavenly. Sometimes we just need to slow our roll and enjoy life’s little gifts.

As my dear friend would say:

Looks like you enjoyed a sweet slice of life today. Or maybe it would be you found the magic in the mundane today. No wait, I think it’s the effervescence in everyday that came to light.

Enjoy today. Take a deep breath. You never know when it will be your last.

fitness and nutrition, friendship, perspective

What I Learned from Coming In Last

“It’s not a big deal to me how we do, as long as we’re not last.”

These words came from one of my amazing teammates at a recent competition. I nodded in agreement, and I’ve said them, too.

Flashback to my very first 5k “race.”  Run Your Cookies Off – a fundraiser for the Girl Scouts.  I was probably 80 or 100 pounds heavier than I am now, maybe more.  I had no idea what I was doing. I was a slow walker / jogger as I approached the start line in terror.  But as long as I am not last I’m ok, I thought.

I wasn’t last that day, but I was close.  I could see the last person behind me by maybe 30 yards most of the time.  I kept looking over my shoulder, fighting to stay ahead. I gasped and choked as I stumbled across the finish line, maybe 5th to last out of a few hundred runners.  But, not last.

Fast forward eight years or so to only a few weeks ago, the line comes into my head again. A CrossFit competition.  Looking around at some of the fitter people I’ve seen in recent memory, our direct competitors. Some twenty or more years younger.  But, we will be fine as long as we are not last.

After the first workout, we were second to last.  So, not last – a win!  And then, after that, for the rest of the day, workout after workout, it happened. We. Were. Last.

Yup, I was finally on the other side of the “as long as we’re not…”

And I looked at my teammates, two fierce, fit, incredible women, working their ever-loving asses off.  All three of us had been sick that week, with some of that sickness lingering on competition day.  All three of us were super nervous.  But we showed up, and we brought our best. And we cheered for each other.  And we pushed as hard as we could, pushed beyond what we thought we could do.  We pulled together and fought like heck for every rep, every lift, every jump and burpee and pushup and calorie.

And with all our fight, all our heart, all our effort, we still came in last.  (We actually tied for last with some of our good friends who made up another rockin’ team from our box, which made it all the more sweet.)

So, you may ask, what are the after effects of coming in last? Honestly, not much different than coming in higher on the board.

I’m proud of my teammates, as I should be.  One rocked her first competition ever, conquering move after move, challenge after challenge.  The other overcame huge obstacles to PR her snatch not just once but 5 times that day.  5 times!!!  I still smile when I pull out my team shirt and shorts.  We had a great and memorable day for our squad.  Weeks later, no one remembers what place we came in.

I’ve held onto a line I heard once many years back when I was just starting to get my health together.  It still serves me on crappy running days, and those inevitable afternoons when I just would rather not go to the gym at all:

As long as you show up…”you’re lapping everyone on the couch.”

No matter what place we finished in, we showed up. There are many who are less fit, and even many who are more fit, who didn’t have the guts or the gumption to just show up, put themselves out there, and see how they measure up.

There’s an old saying that nice guys finish last…now I also see that good people, people who work hard, train hard, and put forth tons of effort still do finish last sometimes. In fact, that effort may represent a huge personal triumph no matter what the leaderboard says. One that should be applauded.  Still, for better or worse, it’s just one day. One memorable day full of proud moments.

The real after effects of coming in last are what we choose to do moving forward. What matters most is what comes next. Nothing stops us from continuing to train and get better and cheer for each other. We’re already signed up for more races, more challenges, more adventures. Who knows where we will turn up next?