by Kris Pitcher
A low grade migraine flirted with me last week leaving me feeling fatigued and a little run down. Wednesday one of my coworkers came in my office and said, "Do you have to work out tonight?"
It got me thinking about things that are optional during prep. When you're training for something, something big, you're ALL IN. You're not just kinda doing it. I told her yes I would be working out, and it would likely set me right.
I spent most of that Friday in "cat therapy" with the cat on my lap in the recliner. That was after attending a very early morning fundraising breakfast in our city's convention center...in the snow...with a low grade elevated temperature. But, I had already done my cardio at 4:30 am, just like any other day. Not. Optional.
When I'm standing on stage June 14th being judged amongst other very well deserving athletes, no one is going to care if I had a headache for 3 days. They won't care if it snowed the morning I had to go out on my day off with an elevated temperature to attend a breakfast (that I didn't eat).
There are things which are not optional. Like doing what you're supposed to do. This attitude is what drives certain people to compete at a higher level, or to compete at all. Those are the days I'm especially grateful for those around me who support what I'm doing.
Those are the days I'm glad I can let the sink fill with dishes and my husband will pitch in. I'm glad my workouts make me feel better and put my head in the right place. I'm grateful for the confidence people have in me to make it to the stage at a higher level.
Wearing a scarf is optional. Bothering to put my mascara on is optional. Deciding whether or not to put earrings on is optional. Packing all my meals, pushing my water and getting every workout in is not optional during prep.
Doing what you need to do to get to your goals isn't optional either. That's what's standing between you and successful completion of your goals. Those are the things separating you from reaching the level of success in your job, in your relationship...in your life, you wish to reach.
Begin to question what is optional in your life. What things can you let go of, and what things must happen to get you to your goals? When people ask me things that seem so obvious, like if I am going to do my workout...it really stops me in my tracks. It's like asking if I'm going to breathe!
It makes me realize what we are doing is really different, it sets us apart, and it is not optional.
Wednesday, February 27, 2013
Monday, February 25, 2013
Give Yourself Some Credit!
by Kris Pitcher
We've had this conversation before. Generally. But, when I receive signs from the universe, I feel compelled to bring it up again. And again.
You are you. You're only you. You aren't anyone else. Trying to be someone else doesn't work. One of my favorite sayings is, "Be yourself, everyone else is already taken."
To your credit, we are bombarded (Incoming!) with messages telling us to be someone else. Ignore those messages. Ignore media telling you to be blond, or tall, or young, or old, or red headed...or lying on a fur rug drinking scotch...or what ever.
We look at social media where everyone is captured at the exact moment when they look their very best. You don't see me with my profile picture of my crazy hair, no make-up, glasses and pajamas on. You see me the way I want you to see me, at my very best.
And we have all been tricked. Tricked into thinking we need to look like something else, BE something else. When all we really need to be is ourselves.
We don't get to be someone else. We haven't done the work to earn our MBA like Ms. High Achievement over there. We haven't grown our bangs to have that long sweeping hair that sexy so-and-so has. So what!
You are you. You have that. Be you. Do the work you need to do to be the you you want to be. Untangle that. If we put the energy, half the energy, we spend wanting to be other people just working on ourselves...we'd be the person we want to become.
Comparing ourselves to others doesn't even make sense. Does it make sense to have role models? Of course it does! Should we look up to people? Absolutely. Can we incorporate the good qualities those people have into our lives? Yes we can.
But can we BE those people? No, we can't. It wouldn't make sense to, they're already taken. The thing is, you have qualities people look up to. You have things about you people admire. Figure out what those things are and acknowledge and celebrate them. Give yourself some credit!
Don't be fooled into thinking you should be anything but you. Pay attention to the right things, figure out what it is about you that makes you unique and BE you. You'll be surprised how great you are!
We've had this conversation before. Generally. But, when I receive signs from the universe, I feel compelled to bring it up again. And again.
You are you. You're only you. You aren't anyone else. Trying to be someone else doesn't work. One of my favorite sayings is, "Be yourself, everyone else is already taken."
We look at social media where everyone is captured at the exact moment when they look their very best. You don't see me with my profile picture of my crazy hair, no make-up, glasses and pajamas on. You see me the way I want you to see me, at my very best.
And we have all been tricked. Tricked into thinking we need to look like something else, BE something else. When all we really need to be is ourselves.
We don't get to be someone else. We haven't done the work to earn our MBA like Ms. High Achievement over there. We haven't grown our bangs to have that long sweeping hair that sexy so-and-so has. So what!
You are you. You have that. Be you. Do the work you need to do to be the you you want to be. Untangle that. If we put the energy, half the energy, we spend wanting to be other people just working on ourselves...we'd be the person we want to become.
Comparing ourselves to others doesn't even make sense. Does it make sense to have role models? Of course it does! Should we look up to people? Absolutely. Can we incorporate the good qualities those people have into our lives? Yes we can.
But can we BE those people? No, we can't. It wouldn't make sense to, they're already taken. The thing is, you have qualities people look up to. You have things about you people admire. Figure out what those things are and acknowledge and celebrate them. Give yourself some credit!
Don't be fooled into thinking you should be anything but you. Pay attention to the right things, figure out what it is about you that makes you unique and BE you. You'll be surprised how great you are!
Friday, February 22, 2013
Choco Meat
by Kris Pitcher
I looked across the table at my husband and thought he was eating ground beef. He was eating a bowl of rice cereal (chocolate flavored). Choco-meat.
We see the world from our own perspective. I pretty much only eat meat...I saw meat. It's important as a competitor, or a successful person managing weight, to be able to see things as others see them.
Balancing our own perspective with "what everyone else is doing" is difficult. I was recently talking with a self-proclaimed "awkward" teenager. He was explaining to me that in certain classes he could "be weird" and in others he knew he couldn't.
I thought his acknowledgement of when it was appropriate, and appreciated, to be more creative and when he needed to hold back was remarkable for his age. We talked about the importance of that appropriate expression.
It's kind of the same with our perspective around diet and exercising, and certainly about competing. Most times, less is way more in any social situation. People aren't really interested in why you're eating chicken out of a container from your purse.
A simple, "I'm on a special eating plan." is fine. A big explanation isn't necessary and will put your listener into a coma. They. Don't. Care. We care. But it's from our perspective. We need to be able to see the world from other people's perspective and not push what we're doing on them.
It seems strange not to gush all the time about something you LOVE. But it's like the awkward teenager, not always appropriate or appreciated. You come across as trying to be better than others because you exercise all the time. Or, your suggestions about eating fall on deaf ears in the break room because people don't really want to make changes.
Save your breath. Be a little more low profile. What we do is really hyper focused, it has to be. There is a time and place to gush about it. Know the difference. Remember there may be another perspective. Know that not everyone is sitting around eating choco-meat.
I looked across the table at my husband and thought he was eating ground beef. He was eating a bowl of rice cereal (chocolate flavored). Choco-meat.
We see the world from our own perspective. I pretty much only eat meat...I saw meat. It's important as a competitor, or a successful person managing weight, to be able to see things as others see them.
Balancing our own perspective with "what everyone else is doing" is difficult. I was recently talking with a self-proclaimed "awkward" teenager. He was explaining to me that in certain classes he could "be weird" and in others he knew he couldn't.I thought his acknowledgement of when it was appropriate, and appreciated, to be more creative and when he needed to hold back was remarkable for his age. We talked about the importance of that appropriate expression.
It's kind of the same with our perspective around diet and exercising, and certainly about competing. Most times, less is way more in any social situation. People aren't really interested in why you're eating chicken out of a container from your purse.
A simple, "I'm on a special eating plan." is fine. A big explanation isn't necessary and will put your listener into a coma. They. Don't. Care. We care. But it's from our perspective. We need to be able to see the world from other people's perspective and not push what we're doing on them.
It seems strange not to gush all the time about something you LOVE. But it's like the awkward teenager, not always appropriate or appreciated. You come across as trying to be better than others because you exercise all the time. Or, your suggestions about eating fall on deaf ears in the break room because people don't really want to make changes.
Save your breath. Be a little more low profile. What we do is really hyper focused, it has to be. There is a time and place to gush about it. Know the difference. Remember there may be another perspective. Know that not everyone is sitting around eating choco-meat.
Wednesday, February 20, 2013
FOUR Pounds Heavier! What?!
by Kris Pitcher
Feeling unfocused and a little down I was having trouble staying on task at work. By Wednesday of last week I was up 4 pounds from my Sunday low. FOUR pounds! Having done everything right with my food and exercise, I left my husband a note suggesting possible solutions:
Sure enough, by Saturday Aunt Flo was visiting. (That's code for menstruation.) The thing is, this could have gone real bad, real fast.
It happens to the ladies in this group with precision. Yet, every month it sneaks up on us. The signs are slapping us in the face and we can't see them. We get derailed and begin to sabotage. What comes to mind?
The worst. We think we've done something wrong. Then what? We fulfill that prophecy and eat a BUNCH of garbage. If we would have just waited it out and done what we were supposed to do, we would be right back where we should be in a few days.
Things fluctuate. You're going to get your period. With that, you might be constipated, bloated, have a headache, feel sad...you name it. Know what comes with it - it's your period. But know what doesn't come with it.
Self deprecating punishment for something which hasn't happened. I didn't gain four pounds of fat. I was doing everything right, exactly what I was supposed to be doing. I hadn't done anything wrong, or off plan.
I never naturally go to that place, but I know many are drawn right there and before you know it, you're up to your elbows in an empty container of Ben & Jerry's. Be confident in your plan, be confident you are doing all the right things and those things will work. Trust in yourself and trust in your plan.
And by all means, always have some lady gear in your purse! Because for some reason, you can be in your forties and that crap sneaks up on you!
Feeling unfocused and a little down I was having trouble staying on task at work. By Wednesday of last week I was up 4 pounds from my Sunday low. FOUR pounds! Having done everything right with my food and exercise, I left my husband a note suggesting possible solutions:
- I am pregnant
- Someone dumped 6,500 mg of sodium into my last meal
- I gained 4 pounds of muscle in 3 days
- I'M FAAATTT!!!
It happens to the ladies in this group with precision. Yet, every month it sneaks up on us. The signs are slapping us in the face and we can't see them. We get derailed and begin to sabotage. What comes to mind?
The worst. We think we've done something wrong. Then what? We fulfill that prophecy and eat a BUNCH of garbage. If we would have just waited it out and done what we were supposed to do, we would be right back where we should be in a few days.
Things fluctuate. You're going to get your period. With that, you might be constipated, bloated, have a headache, feel sad...you name it. Know what comes with it - it's your period. But know what doesn't come with it.
Self deprecating punishment for something which hasn't happened. I didn't gain four pounds of fat. I was doing everything right, exactly what I was supposed to be doing. I hadn't done anything wrong, or off plan.
I never naturally go to that place, but I know many are drawn right there and before you know it, you're up to your elbows in an empty container of Ben & Jerry's. Be confident in your plan, be confident you are doing all the right things and those things will work. Trust in yourself and trust in your plan.
And by all means, always have some lady gear in your purse! Because for some reason, you can be in your forties and that crap sneaks up on you!
Monday, February 18, 2013
Multi-Tasking
by Kris Pitcher
I was sitting on the toilet first thing one morning trying to put on my sports bra and shorts...and it dawned on me. You cannot truly multi-task. It isn't possible.
You're either doing one thing, or you're doing another. You're not really doing both. I couldn't pee and put my bra on. TMI? Sorry, but you see my point?
To my credit, 4:30 a.m. is an early, and confusing, time. It just makes sense to empty your bladder and get your workout clothes on at the same time. Doesn't it?
Anyway, it got me thinking about our true capabilities to multi-task. We really think we're doing two things at once. We aren't. We're texting, and nodding our head. But we're not hearing the person who's talking to us.
Teenagers are a good example of this. They only do one thing at a time...if anything. It's all they can focus on. We should take a lesson. The point is the focus.
When we focus on one thing. We are doing only that one thing. Trying to do several things at once dilutes each of those things and none of them get accomplished with much efficiency or proficiency.
We'd all save ourselves a lot of time if we'd just complete one task, and then move on to the next task. As I found becoming tangled in my sports bra. Finish one thing...and move on to the next thing.
I notice this when I'm "cleaning" the house. I get all distracted by picking things up and putting them away. Pretty soon I'm working on another project in another room and I'm wondering, "How'd I even get in here?!" I was cleaning in the kitchen?
We need to focus on one room...then move to the next. Complete one task. See? We can't truly do multiple things at one time. Not really. We've fooled ourselves into thinking we can.
This brings me to one of my exercise pet peeves. When you have general fitness goals, "multi-tasking" is fine. But when you have anything specific you are trying to accomplish, you need to be doing specific things to get to that goal. (Psst: It's called specificity.)
You can't take a body pump class to build muscle and get on stage as a competitor. Just an example, take no offense. Those classes are built around endurance, high repetition, and low weight designed to recruit a certain muscle fiber type. This kind of recruitment will make you look a certain way.
That type of multi-tasking is for the general fitness person looking to build their cardio capacity and muscular endurance. There's nothing wrong with that, when that is your goal.
Think about how your workouts are designed and if you're trying to work in a lot of multi-tasking when you should be doing more specific things. Depending on your goals, this means a little more time in the gym. You've got to break out your cardio, and your lifting. For example.
The benefit when we focus is faster results. I can pee faster if I just pee. And I can put my bra on faster if I just put on my bra. Focus for faster results and take a look at how you're doing with multi-tasking in your life. I think we'll all get more done!
I was sitting on the toilet first thing one morning trying to put on my sports bra and shorts...and it dawned on me. You cannot truly multi-task. It isn't possible.
You're either doing one thing, or you're doing another. You're not really doing both. I couldn't pee and put my bra on. TMI? Sorry, but you see my point?
To my credit, 4:30 a.m. is an early, and confusing, time. It just makes sense to empty your bladder and get your workout clothes on at the same time. Doesn't it?
Anyway, it got me thinking about our true capabilities to multi-task. We really think we're doing two things at once. We aren't. We're texting, and nodding our head. But we're not hearing the person who's talking to us.Teenagers are a good example of this. They only do one thing at a time...if anything. It's all they can focus on. We should take a lesson. The point is the focus.
When we focus on one thing. We are doing only that one thing. Trying to do several things at once dilutes each of those things and none of them get accomplished with much efficiency or proficiency.
We'd all save ourselves a lot of time if we'd just complete one task, and then move on to the next task. As I found becoming tangled in my sports bra. Finish one thing...and move on to the next thing.
I notice this when I'm "cleaning" the house. I get all distracted by picking things up and putting them away. Pretty soon I'm working on another project in another room and I'm wondering, "How'd I even get in here?!" I was cleaning in the kitchen?
We need to focus on one room...then move to the next. Complete one task. See? We can't truly do multiple things at one time. Not really. We've fooled ourselves into thinking we can.
This brings me to one of my exercise pet peeves. When you have general fitness goals, "multi-tasking" is fine. But when you have anything specific you are trying to accomplish, you need to be doing specific things to get to that goal. (Psst: It's called specificity.)
You can't take a body pump class to build muscle and get on stage as a competitor. Just an example, take no offense. Those classes are built around endurance, high repetition, and low weight designed to recruit a certain muscle fiber type. This kind of recruitment will make you look a certain way.
That type of multi-tasking is for the general fitness person looking to build their cardio capacity and muscular endurance. There's nothing wrong with that, when that is your goal.
Think about how your workouts are designed and if you're trying to work in a lot of multi-tasking when you should be doing more specific things. Depending on your goals, this means a little more time in the gym. You've got to break out your cardio, and your lifting. For example.
The benefit when we focus is faster results. I can pee faster if I just pee. And I can put my bra on faster if I just put on my bra. Focus for faster results and take a look at how you're doing with multi-tasking in your life. I think we'll all get more done!
Friday, February 15, 2013
Your Workout MO
by Kris Pitcher
I see people in the gym who never actually "do" anything. They sit on one machine after another having conversations and I swear...they aren't working out? So, I'm wondering what's your workout MO. Hide, survive, or thrive?
The hiders skirt the edges and hope no one notices they aren't really doing anything. That's the guy who seems to drink a lot of water but never really gets a set in. Or, in all fairness...they don't even make it to the gym.
Hiders plan to go to the gym. Maybe they even have a "home gym" - the worst kind. Eventually, you can't hide from results. If nothing is happening...you're a hider. Believe it or not, there are competitors who are hiders.
You don't see them make it to the stage very often. When they do, there's no more hiding. You either did the work or you didn't. No skirting that. Sorry hiders, you're not fooling anyone.
What about the survivors? Survivors get by, but with resistance along the way. In fact, they resist each step of the way. They may have a few ups and downs and eventually they, well, "survive".
The survivor will cheat, they will lie, they will even pretend a little bit. In the end, they'll make it and make it successfully. Survivors, it doesn't have to be that hard! Or that dramatic...
Finally, we've got those who thrive. These are the folks with the right mind set, drive and follow through to get to their goals. Thrivers do it with purpose, without any funny business. They just get the work done. Thrivers are successful!
So, what's your modem of operation as you approach your workouts? You can be honest. And there might be times when you thrive and others when you hide. For me, it always comes down to a connection with my priorities.
When you are strongly connected to what is important to you, it's easy to do it. If you are wishy-washy about it...you can believe you're going to be a "hider". If you've been less than thriving lately, get reconnected. Your workout MO is counting on you!
I see people in the gym who never actually "do" anything. They sit on one machine after another having conversations and I swear...they aren't working out? So, I'm wondering what's your workout MO. Hide, survive, or thrive?
Hiders plan to go to the gym. Maybe they even have a "home gym" - the worst kind. Eventually, you can't hide from results. If nothing is happening...you're a hider. Believe it or not, there are competitors who are hiders.
You don't see them make it to the stage very often. When they do, there's no more hiding. You either did the work or you didn't. No skirting that. Sorry hiders, you're not fooling anyone.
What about the survivors? Survivors get by, but with resistance along the way. In fact, they resist each step of the way. They may have a few ups and downs and eventually they, well, "survive".
The survivor will cheat, they will lie, they will even pretend a little bit. In the end, they'll make it and make it successfully. Survivors, it doesn't have to be that hard! Or that dramatic...
Finally, we've got those who thrive. These are the folks with the right mind set, drive and follow through to get to their goals. Thrivers do it with purpose, without any funny business. They just get the work done. Thrivers are successful!
So, what's your modem of operation as you approach your workouts? You can be honest. And there might be times when you thrive and others when you hide. For me, it always comes down to a connection with my priorities.
When you are strongly connected to what is important to you, it's easy to do it. If you are wishy-washy about it...you can believe you're going to be a "hider". If you've been less than thriving lately, get reconnected. Your workout MO is counting on you!
Wednesday, February 13, 2013
Every Day is Valentine's Day
by Kris Pitcher
Every kiss does not begin with Kay. I don't know who this "Leo" is...but the fleecing of America has women in a frenzy.
I don't need a Chocolate diamond, or the Open Heart pendant. Don't get me charmed this or remembrance that. I'm not expecting the Tilted Heart, or Love's Embrace... Please don't build me a bracelet with $40 beads depicting who I am.
Please don't present me with a giant stuffed animal, a heart filled box of candy, cheap lingerie or over priced flowers. Waiting for a holiday to express you love isn't necessary.
Don't book a table at restaurant where we'll get mediocre service and a larger than life bill. It's not necessary to create a memory "experience" with some outlandish thing.
The thing is, if you love someone...just tell them. Tell them on Tuesday...when they aren't expecting it. Or let them know by taking care of your responsibilities. Get them flowers in June.
Be spontaneous. Valentine's Day is prescripted, and overrated. It's pressured and fake. It's pink and fluffy. It's sugary and cream filled. It's messages on candied hearts. Will you be mine?
I appreciate the every day gestures my husband makes. He stops to kiss me. He hugs me while I'm washing dishes. He tells me he loves me. (He tells me stuff I won't print for you *winky face.)
We don't wait for one day a year to cultivate our relationship. There isn't one special time to warrant being close...that happens naturally. And I hope you're doing things to make it happen more naturally for your relationship too.
Ultimately, we've made our lives about life rather than about stuff. This is how experience is created, memories. This is how we've chosen to cultivate closeness in our relationship. This is how every day becomes Valentine's Day. It has nothing to do with Kay. I hope you get more than the wrapped in love, or be brilliant diamond this year. I hope you get that every day is a celebration. Happy Valentine's Day!
Every kiss does not begin with Kay. I don't know who this "Leo" is...but the fleecing of America has women in a frenzy.
I don't need a Chocolate diamond, or the Open Heart pendant. Don't get me charmed this or remembrance that. I'm not expecting the Tilted Heart, or Love's Embrace... Please don't build me a bracelet with $40 beads depicting who I am.
Don't book a table at restaurant where we'll get mediocre service and a larger than life bill. It's not necessary to create a memory "experience" with some outlandish thing.
The thing is, if you love someone...just tell them. Tell them on Tuesday...when they aren't expecting it. Or let them know by taking care of your responsibilities. Get them flowers in June.
Be spontaneous. Valentine's Day is prescripted, and overrated. It's pressured and fake. It's pink and fluffy. It's sugary and cream filled. It's messages on candied hearts. Will you be mine?
I appreciate the every day gestures my husband makes. He stops to kiss me. He hugs me while I'm washing dishes. He tells me he loves me. (He tells me stuff I won't print for you *winky face.)
We don't wait for one day a year to cultivate our relationship. There isn't one special time to warrant being close...that happens naturally. And I hope you're doing things to make it happen more naturally for your relationship too.
Ultimately, we've made our lives about life rather than about stuff. This is how experience is created, memories. This is how we've chosen to cultivate closeness in our relationship. This is how every day becomes Valentine's Day. It has nothing to do with Kay. I hope you get more than the wrapped in love, or be brilliant diamond this year. I hope you get that every day is a celebration. Happy Valentine's Day!
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