PRT (physical readiness test for all you non-Navy people) next week so I should probably start running today. Right? Ummm no.
Swimsuit season begins tomorrow so Monday should be a good time to have the body I want to achieve. Right? Again, no.
Are you getting the drift or do I need to input more examples of how this never works? Honestly, I don’t get it. In our society of instant potatoes (that’s what I call our propensity to have everything we want immediately) why do we wait so long to make changes to ourselves? Why do we wait until the doctor says we have heart disease to realize our weight, lifestyle, and choices are out of control?
I think it’s because we don’t notice the small changes day to day. For example, you mowed the grass last weekend. Each day it’s been slowly growing back to its prior form. But you won’t notice until next Friday when you drive by. The grass didn’t grow overnight. It gradually made its way to shin-length. Same with our health. But the more you “let it go”, the more it goes. I’m a free agent – I cannot be controlled!
So when did this happen? Today. Yesterday. It keeps happening! But we’re busy people and we don’t realize it until it is too late. Except it’s never too late!
What is wrong with starting today? NOTHING! I post regularly about making changes immediately. We both know if you say tomorrow then something will come up and tomorrow will be pushed further into the future. Today looks like the only choice to me. Do it.
“candy wrapper dreams”
A very lovely lady in my life likes to use the phrase “I’m in good shape for the shape I’m in!” Her advanced age brings about a certain wisdom and truth that can only come from living as healthily and happily as possible. Do you wonder what you’ll be like as you age? All the time! Will I be an angry old lady because I didn’t live the life meant for me or will I be teaching the millenial alternative to step aerobics at age 95? Time will tell. Days progress and march forward like tiny ants on their way to the candy wrapper dreams are made of.
And on this Veteran’s Day, let’s talk about fitness and the military!
Not to be confused with a FITREP, otherwise known as a performance evaluation of the officer variety. If you care to know. Please note I had to do quite a bit of research for this post due to the fact I have only limited knowledge of fitness evaluations in each branch of the military besides the US Navy.
Oh the days of old
It’s interesting and long overdue in my opinion the military is finally updating their standards of fitness. From sit ups (harmful and ill-advised) to treadmill running (not ideal, but sometimes necessary), there has been a shift in standard (read: old school) training to functional fitness.
NOFFS: Navy Operational Fitness and Fueling System. I was offered extensive training and for the better part of 2 years trained other Sailors using this curriculum. The levels and stages of NOFFS prepare Sailors for functional and operational fitness whether on surface ships or submarines.
Changes are being realized within the Navy’s Physical Readiness Test (PRT), i.e. perhaps planks are a more accurate representation of core strength and rowing is a great alternative to cardio conditioning. Testing is ongoing regarding the feasibility, due to limited space most often, of changes to the (PRT). I eagerly await the final outcome of these measures.
The US Army is also on board with updates to their physical requirements. The Army Physical Fitness Test (APFT) requires soldiers to complete a 2 mile run, 2 minutes of push-ups, and 2 minutes of sit-ups. In October 2020, however, soldiers will be required to complete a six event series titled the Army Combat Fitness Test (ACFT). Parts of this new curriculum will include the Leg Tuck, a Standing Power Throw, and a 3 Rep Max Deadlift, among other exercises. The physical toll of moving gear and their own person across vast lengths is now emphasized and soldiers are being trained to protect, and strengthen, their bodies overall.
Gives new meaning to parasailing
The US Marine Corps is hanging on to their Physical Fitness Test (PFT) which includes pull-ups/push-ups, sit-ups, and a 3 mile run. (Push-ups can be completed as an alternate to dead hang pull-ups.) 2020 is an important year, though, because in January, Marines can replace the sit-ups with planks, previously discussed as a much more effective and safe option. Interestingly, Marines also have a Combat Fitness Test (CFT): 3 exercises of varying difficulty that test an individual’s functional fitness.
Lastly, let’s look at the US Coast Guard. For the Physical Fitness Test (PFT), it includes 60 seconds of push-ups, 60 seconds of sit-ups, 1.5 mile run, the Sit and Reach, and a Swim qualification event. I’ve not seen any updates to the USCG’s PFT, but have no doubt they will eventually begin to modify their requirements.
Under da sea
It is understandable there may be very little interest in what our military branches are doing for fitness. The real importance can be found in what civilians are able to do to train like the military. Functional fitness is well-rounded and encompasses all levels of fitness. This is what we embody at Anytime Fitness: functional fitness. We want you to do your daily tasks with ease whether it be climbing endless ladder wells to reach the top deck of a destroyer or swimming in the open ocean while practicing rescue operations. You may never do any of these things, but you can train for them regardless. Why? Because you climb stairs to get to your desk and many of the same movements you use while swimming translate to reaching above your head to get to the canned vegetables in your pantry.
Need I say more?
_______________________
I ask you –
What does functional fitness look like to you?
Who is the strongest of the military branches?
If you didn’t answer Navy to the question above, we can’t be friends anymore. 🙂
At a recent informal event attended by women of varying ages, the discussion centered on finding your passion. Apparently it’s the rule, not the exception, to set your passions aside for numerous reasons.
Ha! And only a few weeks ago, I think we had a conversation about committing publicly to a goal (or quest, as I’ve seen it written these days). Side bar – on the topic of quests, I’m beginning to come around to this terminology because a quest can be lifelong. A goal, on the other hand, tends to lead the belief we must conquer and create anew.
Back to our regularly scheduled programming – Excuses. That’s what I took away from the women’s group discussion. Whether of our own design or otherwise, reasons for being unable to follow our passion are never-ending. Something always keeps us away for a period of time. Money, life, parenthood, time itself, the list goes on. So what does it take to find your passion and hold it at the forefront of your quest? Beats me, I just write this blog. I’m obviously kidding. Did you really expect there not be jokes on even a serious subject like passion? I joked about death before. See post: https://wordpress.com/block-editor/post/running-on-fumes.blog/273. Let’s move on quicklybefore my boss notices.
In discovering our passion, or quest, as it may be, (I’ve written other posts on a similar aspect), there is a lot of back and forth on how to begin. Do you want to know the best way to get started? Just Do It! By overthinking, you lose the momentum you’ve built up in your mind. Passion can be lifelong; it can also be fleeting. Strike while the iron is hot – and all that jazz.
Often I wake up with these fantastically great ideas – an urge to DO something! Not like eat cereal at 1am (though if you’re called to do so, I have no complaints), but an idea of greatness. This being said, I’ve needed close friends and family to talk me off the proverbial ledge when my ideas and reality don’t quite meet. This Pisces blood is strong. I’m a dreamer. And let me express as vividly as possible: my dreams are incredible! I’m called to be an author, to be a trainer, to be a legend (if only in my own mind).
________________
I ask you –
Are you called to do something?
Activism is also used a term for calling. Do you know any activists?
What are you most passionate about? It can be anything!
Much like spring cleaning, join me on this exploration of old and new stuff I’ve located in my house (aka mind and body) in no particular order –
Pixel-y and beautiful
Book writing: let’s add some more stuff to my fully-loaded proverbial plate and take on the project-in-progress of many years. I began writing a book the year between my undergrad and grad school. As life got more hectic, I put it away and haven’t revisited it since. No better time than the present! In developing myself as a person, a woman, a mom, I decided to begin writing again. There’s no EDC (estimated date of completion), but I plan to maximize effort after December’s training cycle comes to a close. Which brings me to another topic…
Training: is going well! Committing to a plan to run 4 days per week is definitely less stressful than the previous 5-6 days a week. Even knowing I have to run both days of a weekend is somehow easier to accept than I originally thought possible. On other plans, I would dread the weekends. I was a super b-word until I got my one long run in and I would feel like a complete failure if Monday came and it hadn’t been done. Now? I run Saturday and Sunday. It’s a normal part of conversation. The schedule pretty much runs itself (puns for life). I aim for outdoor running – occasionally I can’t make it happen, but usually I’m successful. The only pitfall was the length of the runs. With some slight adjustments, I’m back on the track to success.
First double digit run went smoothly!
Motherhood: Some days I amaze myself at what I’m able to show her – my patience knows no bounds. Other days we each need a time out and I consider adding wine to my coffee cup. Your shaming has no place here. As a smaller version of myself, mini-me can push every button I have and create ones I didn’t even know were there. And then she smiles. If she wasn’t so cute… Being her mom is the greatest blessing of my life. Nothing compares. At times I don’t know who I was before her, then I feel a tingle in my heart and I know she and I were created to meet.
We drink coffee together. It’s half caff. Shut it.
Lastly, work: busy is an understatement. Building a brand, a vision, and melding the minds of multiple people is a job not for the faint of heart. It’s time consuming. But creating connections between people with the same goals is awe-inspiring. Daily (seriously, not a day goes by) I encounter people who share their stories with me, a stranger. Some are wilder than others; many settle heavily in my soul. It could be a story of perseverance or a synopsis of loss – collectively, it makes an impact. My goal is to bring out the best in these warriors who have come to me looking for someone to help make a difference in themselves. Every task brings us closer. Anytime Fitness fulfilled a passion within me; I can’t imagine not being the face of another’s desire to do so. Also, I got a green light to begin training. Training others, specifically. It’s a natural progression in my line of work while also adding a few tons to my already heavy plate. However, I’m stoked to begin this path again.
Stay tuned for another episode of Kel’s Crazy Life. I look forward to sharing this journey with you.
“Those damn millennials – all they know is Facebook and Instagram and Snapchat!”
I’m all about perspective
Social media (SM) maybe isn’t the bad guy we make it out to be. SM is a tool to share our successes. We post about our passions. We share the things we love to post. If ‘celebrate your success’ is a phrase literally celebrated, then why is it so wrong to do so? Personally, I enjoy taking a sideline view of another’s dreams. Not for judgment or criticism, but to watch them grow as humans. I follow many people on social media. Newsflash > if I don’t like what they’re about or what they post, guess what I do? I tap the small box that says ‘unfollow’. You won’t find me being a rude, hateful, opinionated asshat on their posts. It’s not worth that much time.
Disclaimer: Many aspects of our lives should not be shared. Situations are private and details are not necessary. Validating our beliefs and choices via SM indicates a lack of decision making and autonomy. SM is absolutely not the place to air your dirty laundry…and trust me, we all have some. End rant.
Have you looked back at your previous posts from years prior and wondered what in the world was I thinking then? Ugh. Cringe. The things I thought were cute or kitsche or would somehow help me blend in with whatever crowd I was trying to be in…who was I? Huge possibility the same thing will happen to me in 10 years. However, I hope I remember what it FELT like to write, post, blog, talk about were things my passionate inner self loved. Running, baking, reading, learning something new, exploring! Legacies are built on the stones of passion.
Social media is this crazy outlet in our world today. If you didn’t write a lengthy post about overcoming adversity or about how much you think you know on a subject – did it even happen? Perhaps some understanding, or even forgiveness, sheds light onto what we see on our feeds. People are being conversational; they’re sharing what’s important to them. Applying fundamental understanding would do a body good. Again, I shall reiterate, if you don’t like it, then don’t follow them. Writing angry remarks is uncalled for and can also lead you down a dangerous legal path if deemed racist, homophobic, etc. Be nice, people!
To show my age: I joined Facebook when it was exclusively available for college students. Seriously. That’s how it started. The registration requirement was a valid college email address. I still remember mine. kelly.atwell.0313@mwsu.edu. Don’t ask how I remember the stupidest stuff, but can’t tell you if I applied deodorant this morning. Somewhere during college, Facebook blew up and now it’s an insult if you don’t provide every living, breathing person you know with a friend request within 3.9 seconds of meeting them. Oh, I did apply deodorant because I have the stain on my black shirt. In case you were wondering. Big shocker here – please make sure you’re sitting. I don’t have a Facebook account. Wait a minute, Kel. You just said you did. Not anymore. Before munchkin was born, I deleted my account because my privacy was invaded by an angry person hellbent on “making right the wrongs others had committed” or some paraphrased version of such. It’s not a pretty story. I was always careful about not sharing too much on SM. I followed all the rules of being a military member who had SM accounts. Unfortunately, family and friends had public accounts and shared every part of their daily lives so it was only a matter of time before I was connected to them. I had it coming. So in order to keep my life and the life of my munchkin private, I hit delete and haven’t looked back.
These days I’m expected to maintain an active SM presence within the Anytime Fitness community. This has come at a bit of a cost. Namely, my comfort levels at what I can access. There’s been a few occasions of searching for people and getting more than I bargained for. This reinforced the belief I am absolutely not ready to have my own account again because if I didn’t have a career I adore, I might have said not nice things and caused the walls to come crashing down. Human, here.
So is SM good or bad? I don’t know. It is probably not as bad as its reputation provided it’s used correctly and not as a platform for hatred or blasphemy. Teenagers and young people should still be monitored, in my opinion. Even some adults should be monitored! But if you’re using it as a gateway to share what you love to do, then you’re not hurting anyone. Be safe, be smart, and be kind.
What if I told you there was a magic weight loss pill? Lies. All lies. Imagine if I told you that magic pill lives inside you. Truth be told…
Living for today
The philosopher in me likes to quote Sir Webster – Motivation is defined as “the general desire or willingness of someone to do something.” Unfortunately for us all, motivation is an abstract concept, not a pill or drug to be ingested. Not even an idea to learn and accept. Damn the luck. Life without motivation is a proverbial half squat. You’re literally half-assing your life. Squats, even half, have a place (in life), but you’re not giving it even a good ol’ college try without motivation to complete the full squat. Maybe you have an injury and that’s your reason for being unable to do the full squat. I get it! But does it bode well for you if you’re fully recovered from said hypothetical injury and still only doing half squats? Herein lies the problem.
What does it take to motivate you to begin working on your self? Bribery? Gifts? A new wardrobe? Only you have the answer. I spend the majority of my day eliciting reasons for motivation from members and non-members. Why now? What has changed in your life to bring you here today? Do you have a support system? What results are you looking to obtain? (all actual questions I ask on repeat)
I can tell you I’ve heard it all. From “my wedding is in 3 months” to “my kids are unable to sit on my lap” to “I was recently diagnosed with (insert health condition)”. I share in every reason, every excuse and counter it with the motivational phrase that fits whatever particular puzzle each person is working through. It’s exhausting, let me tell you. But no matter what I say or do, I can only change so much. I can give you the key, the instructions, the time, and the space, but I can’t, as much as it pains me to say, actually MOTIVATE you. I failed the course on miracle-making.
The experts tout a few simple ways to be motivated:
Set a goal.
Get excited!
Commit publicly.
Think about it daily.
Find your WHY!
3 out of 4 isn’t bad! Here’s my advice: find something you love and do it! Think about how whatever it is makes you feel and dive in! It’s perfectly healthy to doubt your ability to complete something; however, don’t let that prevent you from trying. Ask why not instead of telling yourself I can’t. Whether it’s Free By Fifty or going to bed 1 hour earlier than usual, commit with your whole heart!
______________
I ask you –
What goals have you set for yourself?
Did you share those with anyone or keep them to yourself?
If you know anything about me to this point, you realize my ability to tell a truly short story is impossible. My insincerest apologies. You literally signed up for this. Sorry ’bout your bad luck.
First, the story of the 2 young Sailors I met. In Las Colinas, it’s been rare I meet other Naval personnel. Usually I encounter Army and Air Force. We’re all brothers and sisters in one way or another, but meeting fellow Sailors is a good kind of special feeling. In moving to the area, this couple blossomed under my questioning. Not the intrusive questioning. I’m not a monster. Once I shared I, too, am prior military, they became so animated…sharing how it’s been tough to find a small, quiet gym that feels like home. I knew these people were my calling. They needed to hear what makes Anytime Fitness different. By the end of the night, the handshake lingered and the seemingly uncertain couple I had first encountered at the door were all smiles.
Sailor traversing a flight deck
Next, a story of heartache. In the same day as the above, a wonderful woman approached me in the gym. She inquired about personal training, then relayed to me the story of a past incident with a trainer. She quietly shared her utter disappointment and palpable pain from what she’d been told: her working out 3x a week would never be enough to see the results she wanted and to follow this pamphlet of food guidelines though “no one ever does it”. My heart broke. I felt tears welling up. She looked defeated. Apologies flowed from my own lips. I asked would she ever be willing to try again with someone new, someone who would encourage her, make her a priority, share in her triumphs? She didn’t hesitate when she answered yes. You can’t knock down hope and faith. I offered her a few options and made plans to follow up. She left my office with a smile; I could tell a weight had been lifted.
Finally, a brief introduction to Apolo, head coach at Anytime Fitness Las Colinas. I believe his passion is some of the most incredible I will ever witness.
Coach Apolo
Apolo is a Marine Combat veteran which he rarely shares unless a special occasion arises. He holds an Associate’s Degree in Advanced Personal Training from Bryan University. Apolo is CPR certified and is an AF Functional Training Group Coach. But you know what he truly excels at doing? Forming relationships. He is a builder of things personal and tying it into what makes people tick. His clients share their stories of what he’s done for them, but his humbleness prevents me from being anything other than one-sided. He’ll tell you they did all the work; he simply encouraged them and provided the right tools. But really that’s a lot! Not to take away from their progress, but to be fair, Apolo has gone above and beyond in knowing what they need, how to push them, and to do this over and over again. Somehow he finds time to embark on his own fitness journey! Let it be a reminder: he did verbally commit to running the Marine Corps Marathon with me next year.
These connections are what we’re about. Restoring humanity one workout at a time, one conversation a day.
___________________________
I ask you –
Are your stories endless or do they glide to a stop?
Tell me a time you encountered someone who’d had a bad experience and how you tried to turn it around for them.
The goal in my house is whoever scares Mommy the most wins. Ugh. I hate this game. You see, I’m not really a likes-to-be-scared type of girl. But my Munchkin takes this game very seriously so I play along. Unwillingly.
Mantle decorations
Who can deny cooler weather and boots and leggings and pumpkin spice everything is awesome?! Basic. Get off me. From a fitness perspective, this is the time people start making their winter goals and trying not to let the holidays impact them too much. For me, it means PRs and an extra cup of coffee to warm up!
I love the change in gym dynamic during this time of year. There’s fun colors and a more relaxed feel, but also some heavy hitters in the weight training area. It’s not lost on me most people use the colder months to lift heavier and do a little less cardio. Even I was trained this way. However, if you want to PR your runs in the spring, it’s important not to neglect the cardio portion of your workout. Insert functional training!
I find functional training combines all my favorite activities: strength building + elevated heart rate. It saves time, too, since I’m not doing 2 separate workouts. Mainly, it holds my interest and keeps me engaged. Pounding away on the dreadmill has all the appeal of going head to head with a mountain lion. No thanks, I’ll pass. I don’t run fast enough for that crisis.
Now I realize I’ve digressed from cooler Fall to colder than snowflakes Winter, but somehow, each year, the transition is less than gradual. You wake up one day to the beautiful leaves changing. Next thing you know it’s an ice warning. What the….
Empty candy bowl = small favors
Typically I end up forgoing a training plan after my final fall race, but I know how important it is to keep up the work and maintain a mileage base for the first glimpses of Spring. So I challenge you each to create a goal for the fall/winter and stick with it. But make sure it’s actually challenging! Try something new: hike in the snow, walking lunges indoors with your kids, try a yoga session! Or come by here and see me and we’ll do a group training session together!
Whatever you decide, enjoy yourself and get through the cold(er) months with your sanity and hoodie intact. If you need some ideas, I’m always listening and will be updating you along the way with the new adventures I partake in!
____________________
I ask you –
Favorite holiday?
Is Halloween your thing or no? Definitely not mine, but as a parent, things change.
Something new you’d like to try when it’s cold out?
According to my post schedule, it’s not Friday. But Friday is usually a happy day for people, so allow me to pretend. Just let me have this one thing.
Recently I received some reader questions about my favorite things. Since the questions weren’t specific and I could go many ways with this, I chose to do a whole post on faves! I’m preparing my Christmas list as we speak…errr…write. I even included price points so you all can rest assured I’m a cheap date.
Buy myself all of my favorite things…
On my face/body:
Smashbox Full Exposure Mascara $25
Softlips Lip Balm in Vanilla (pack of 2) $3
ULTA complete eye palette $12
Love Beauty and Planet Coconut Water and Mimosa Flower Body Lotion $11
Same as above in Body Wash $7
Acqua di Gioia Perfume $75
Wearables:
Saucony Endorphin 2″ Split Short $40
Brooks Greenlight Essential Tight $60
Fitbit Ionic $250
Brooks Adrenaline GTS 18 $118
Sports Bra: anything in the Champion line from Target (whoohoo small-chested girls!) price varies
All the running gear!
Perhaps I was wrong. This list is extensive and, combined, quite pricey. Now I definitely didn’t accumulate all this in one swoop so I should get brownie points for that. Or at least brownies. Did I mention I’ve been on a no-shopping sabbatical since April? Technically, it’s not “no shopping”, but it is no purchasing. I’ve not bought one new article of clothing in 5 months. And I’m using all the cosmetic products I own before buying any more. No impulse buying! My bank account and closet are enjoying the reprieve.
Always the question – what does this have to do with fitness, Kel? So happy you asked!
I imagine I’ve saved at least $200, most likely more, since April because I haven’t bought any new clothing. Also, I don’t wear relatively expensive items anyway. So there’s further cost savings. With this money, I can afford a gym membership or at least use the money to focus on my health: food, vitamins, etc. The list of favorites doesn’t have to cost a lot to be worth more than face value. Are certain items costly? Yes. But they also last a long time and are worth the money (to me). You may have other ideas and that’s fine, too!
There was a short radio clip the other day on the drive that mentioned downsizing Maria-what’s-her-face style as a key element to focusing on what really makes you happy. Cleaning out the clutter makes me happy! I took it to mean that by shedding excess weight, literally and figuratively, I can find peace in less material things. Working out makes me happy and keeps my mind and body strong.
_______________
I ask you –
What items do you spend the most on? Personal items?
Maybe it’s strange to admit, but I feel awkward when others thank me. Especially for just doing my job. That being said, the card above overwhelmed me with joy.
First, it’s a card. A CARD! Someone took time out of their busy day to write and deliver a card. Many of you know I’m a card advocate. I may be single-handedly keeping the US Postal Service alive with the amount of cards I send. I was taught at a very young age cards should be sent regularly, most importantly after receiving a gift on any occasion. I have a drawer filled with blank cards for any moment when a card is necessary. Truth be told, my favorite time to send a card is when it’s least expected. Those bring about the best feelings to find a card just because in your mail box. Who doesn’t love receiving mail?! Hold the bills, please.
Second, what she wrote is so beautiful to me. Ms. Rose is a sweet soul with an easy smile and a kind word for those she meets. Often we don’t see or feel the impact we make on another’s life until much later (if at all). When we find ourselves struggling with life, work, a mood – these small gestures can mean so very much to our needy hearts.
Perhaps you feel you’re at a point in your life where you can’t make a difference or you feel there’s no difference to be made. I implore you to look around. An opportunity exists if only you open your eyes to the possibility. Open them wide! Ms. Rose may not have had any goals other than to get out of her house each day. But, in doing so, she arrived at my house. Not literally, though I can only imagine my face if she’d shown up on my doorstep. She diligently came inside each day with her mind made up: she wanted to be stronger. I won’t see her again for a few months, but I have no doubt her presence made me stronger.
At the end of the day, I will believe the difference I made was in knowing her.
_____________________
I ask you –
When was the last time you sent a card in the mail? Have you ever?
Do you struggle with accepting the words “thank you”?
Tell me about someone in your life that has made you feel stronger.
Running on Fumes 
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