A Decision and One Ounce of Discipline

"Snow on the Long Leaf"
Carolina Sandhills National Wildlife Refuge
photograph by Jack Culpepper

Today was weigh-in day for me. Down 1.2 pounds, and I am pleased. It may not sound like much, but I have worked so hard to turn things around and get headed in the right direction. So much of the battle for me is mental and emotional. Scratch that. 98% of the battle for me is mental and emotional. And add to that the fact that my body seems to have declared recently, with a vengeance that "I am 48, and I no longer want to let go of body fat!" Talk about frustration! I have been so frustrated with my failure to drop the weight that I think my efforts deserve. So when I stepped on the scale today and Charlotte told me I was down 1.2, I was thrilled.

This week I cranked up my activity a little. Research shows that people who want to lose weight need 60-90 minutes of moderate exercise most days for the greatest success. So when the CrossFit workout is 20 minutes, even though it is an intense 20 minutes, I need to add more activity to my day--especially since my normal routine is so sedentary. I sit at a desk all day long. And the desk I sit at is in my own house, for goodness sake! I don't even have to walk to my car. So this girl has to make a point to MOVE. This week I added a little jogging on a couple of days, I increased my walking, and I did some yard work over the weekend. Oh, and I went shopping several different times which involves moving your body around the mall. Shopping is good.

I also kept my food diary this week. Fact is that people who keep a food diary eat less food. I've just got to do it. It's worth it, and it's not that hard. I mean it's not like it requires any skill or smarts or hard work or even much effort to keep a food diary. All it takes is a decision and about one ounce of discipline. I can write down what I put in my mouth. If I want to lose the weight I will write it down. It's as simple as that.

I'm off to St Simons for the weekend to attend Rachel's wedding and for a little R&R. Have a great weekend everyone! See you on the blog next week.

A Lost Treasure Found

The Lake at Lullwater Park on Emory Campus

Do you know that great feeling you get when you find something precious that you had lost? You lost it so long ago that you were not even looking for it anymore; you had forgotten all about it. And then you stumble upon it--in the pocket of an old coat or beneath the silk lining of your fancy clutch purse. That's the feeling I had tonight when I went for a walk at Lullwater Park. I haven't walked at Lullwater Park since before I started CrossFit. I used to walk there regularly with a good friend. But life changed, and I got busy doing other things.

Well tonight I came home from the gym, grabbed Melvin's leash, and we headed out for a walk. And then I stopped a few yards from the house and said to Melvin, "do you want to go walk at Lullwater Park?" He looked up from whatever he was sniffing, cocked his head to one side and tried really hard to understand what I was saying. "Let's go walk at Lullwater Park; let's do it!" He ran to me with great excitement, not sure exactly what we were about to do, but very happy to participate in whatever I had in mind. As we drove to Lullwater, Melvin peered out the passenger window with joyful anticipation. As soon as his paws hit the pavement of the parking lot, he knew exactly where he was. No need for me to lead the way. He walked me, pulling me along the exact route we last walked nearly two years ago.

It felt great to rediscover this lost treasure. I plan to return there regularly. I don't want to lose it again.

__________________________________________________________________________________

If you are not familiar with Lullwater, you should check it out. It's a gem hidden inside the city. It is the perfect place for walking and jogging. There are excellent paths and trails through the wooded, rolling terrain. There is a suspension bridge, a lake, geese, ducks, turtles, and even a Great Blue Heron! There is a large grassy lawn for reclining or frisbee or whatever. It's a great place for an escape, and it is just minutes away. I think the easiest way to access Lullwater is via the Emory Clairmont Campus. You can park for free after 6pm and on weekends at the Clifton School.

Shopping, Diet, and Other Mundane Stuff

Me and Melvin enjoying the recent snow at the cabin.
I want more of this in my life (enjoyment, not snow necessarily).

I went shopping over the weekend for something to wear to Rachel's wedding. I have been putting off buying new clothes until I lose more weight. And since I work from home, I've been able to get away with it. No one cares what I wear while I'm sitting at my desk at home. Melvin never notices that I rotate between two pairs of jeans day after day. But I needed something for Rachel's wedding so I went shopping on Saturday. No luck. I went again Sunday afternoon, and this time I went with Shana. She had me try things I probably would not have tried. I bought a cute skirt and blouse--not too dressy so it's something I can get a lot of use from. That's important. I went shopping again on my own Monday night and bought another skirt and blouse. It's good to have some clothes that fit. I plan to buy a few more pieces over the coming weeks for spring and summer. When these get too big, I'll give them away, but for now it's important to have clothes that fit and make me feel good.

I'm doing ok with my "diet". I would like to do better, but I'm doing so-so and keeping my food journal this week. I've tried to crank up the activity a notch or two by doing some extra walking or jogging. Over the weekend, I worked in the yard. Besides my crossfit workouts, I tend to be so sedentary. I sit at this computer all day long and evenings too, so adding some activity to my day is a good thing.

I'm feeling tired...like all the creativity and energy has been drained right out of me. I think this comes from months of going non-stop. I don't really see things changing anytime soon. People aren't meant to work 7 days per week, week after week. I'm realizing that I will have to let some things go. I will have to say "no" to some things. I just can't do everything the way I want to do it and do all that everyone wants me to do. I'll do my best, and my best may sometimes disappoint me. It may disappoint others. But that will just have to be okay.

There is not enough time to do all the nothing we want to do.
~ Bill Watterson ~

Oh My

"Moth Mother"
by Duy Huynh

Oh my. I submitted the article I wrote about Shana, ("Come On", February 16) to Lisbeth for consideration for the Affiliate Blog. The neat thing is that she published it. The scary thing is that she published it on the same day that the topic is "outstanding female athletes over age 40." And she sort of included me in that category. I panicked when I read it and thought, "oh no, did I misrepresent myself? She has me confused with some other PatC. Is there anyway I can get a retraction printed before anyone reads it?" Then I thought, no she's not talking about me. Her reference to "outstanding female athlete/affiliate owner" is a reference to Shana. Please let it be a reference to Shana. I am as uncomfortable with that description as I am in jeans that are two sizes too small.

Silly me. I'm working on fitting into those jeans and into that image--outstanding female athlete. I've got the female part nailed.... The rest will come.

I'm Back

A female cardinal just as the snow began to fall.
photograph by Jack Culpepper

This will be quick. I got stranded at the cabin over the weekend due to the snow storm so I am behind on everything. I am back at home now, but two or three days of "out of the ordinary" has made my normal routine seem like it's in a parallel universe. I'm working on getting back to normal and catching up at work. I could not afford to miss work today, but it was unavoidable. So now I am in serious catch-up mode.

I hope you all are doing well. I'll catch up with you again here as soon as I can.

Under the Azaleas

Sunday Brunch
Scrambled eggs with veggies & canadian bacon
Mixed greens with tomato and avocado

I'm definitely back on track. Yes, the nuts and ice cream are out of the house; I took care of that Tuesday night! (Thanks for asking Rachel!) Yesterday was a good day. I'm proud of myself for limiting Tuesday night's failing to just what I called it. A blip. No big deal. It's not what we do on one particular night that matters so much but what we do consistently over the long haul.

On a different note, I have to share the highlight of my day yesterday. I did a CrossFit workout on my own, at home, after I did the scheduled HQ Push Jerk at the gym. I did the CFED dumbbell workout from Tuesday. What a great little workout. It's hard for me to keep the intensity up when I work out by myself, but since this workout is so quick (I finished in 10:10), I was able to really keep the pressure on. Plus I was gunning for Meeks' time of 8:54. When I finished, I collapsed on the patio--that great CrossFit collapse that we all love. While I was doing the workout, Melvin hid under the azaleas. When I was finished, he came over and gave me a lick. That's Wednesday's happy grateful bit.

Just a Blip

I escaped last night. I went to visit a friend who knows nothing about CrossFit and has no interest in CrossFit. She's not fixated on diet, food, or working out so we didn't talk about that either. We talked about her place at the beach, birds, photography, our dogs, TV shows, Facebook, current events, and just stuff. It was nice. She made coffee and we had dessert with the coffee. Cherry cobbler with a little scoop of ice cream. It was yummy. If I'm going to eat sweets, this is a good way for me to do it--at someone else's house with someone else around.

I stopped at Publix on the way home for a couple of things I needed and ended up buying nuts. Remember what happens when I buy nuts. So I ate a whole bunch of nuts on the drive home and more when I got home. I also bought a pint of ice cream. I had already had dessert at my friend's house. But that demon inside of me that loves sugar wanted more. I hate admitting that I ate nuts AND ice cream last night after having already had dessert. But I really want to change, and as long as I pretend this stuff did not happen, then it can continue to happen.

So I'm 'fessing up here this morning. I'm not going to let one bad evening change anything. I remain committed to healthy eating and getting lean. I remember what I want and why I want it. Last night was just a blip. I'm back on track and feeling good about it.

Serendipity

" The Wish"
~ by Duy Huynh ~

Serendipity is the effect by which one accidentally discovers something fortunate, especially while looking for something else entirely.

You all know that I have gone out on a limb and signed up for a CrossFit Level I certification March 28-29 in Charlotte, North Carolina. I picked this particular certification because the date worked with my schedule and Charlotte is within driving distance. (I hate the hassle of flying.)

If you've followed the blog for a while, you also know that I love the artwork of Duy Huynh (pronounced yee wun). I have used images of his paintings on the blog numerous times. Besides being beautiful, many of his works speak to me about creating the life I want and making my dreams come true.

Well, I recently discovered that Duy Huynh's art gallery and studio, Lark and Key is located in Charlotte. Wow! What are the chances of that? Just a coincidence or a sign that I'm on the right track, that the road to my dreams runs through Charlotte?

I think the latter.

Weekend Update

Roasted Asparagus and Peppers

I roasted a big pan of veggies this weekend. So easy and so delicious. I don't know why I haven't been doing this all along. Initially I had the vegetables alongside grilled salmon. Later I used some in an omelet and in a salad at another meal. It is so convenient to have these in the fridge to pull out as needed. After cleaning and prepping the vegetables, I patted them dry with a paper towel, tossed them in a big Ziploc bag with a little olive oil and cracked peppercorns. I like this method because you can swish them all around and get everything coated with the olive oil without using too much oil. I spread them on a baking sheet and roasted at 425 until the peppers started to darken and shrivel up. I think it was maybe 20-25 minutes.

For some healthy fat, I had a little avocado. I like avocado, but I'm not tempted to eat the entire thing; I'm satisfied with a slice or two added to my salad or as a garnish with my meal. I find nuts to be nearly impossible to control right now, so I'm better off choosing avocados, olives, and healthy oils as my source of fats. For now.

A Bowl of Berries

For a sweet treat, I had some fresh berries. I found some terrific strawberries and blueberries at Publix at a good price. I served them in a special bowl that I love which seemed to make them even sweeter. I find that I am more satisfied if I attend to the presentation of the food. Plus it's fun to pull out a pretty dish that I haven't used in a while. And it is just good to focus on the little things that make us happy. A pretty bowl. One of my happy grateful bits from the weekend.

Eight Tenths

"Dreams of Flight"
~ by Duy Huynh ~

Thursday is my weigh-in day at Weight Watchers. Yesterday I was down 8/10 of a pound. My weight has nudged slowly downwards since the first of the year, and I am now back at my pre-Christmas weight. I am still heavier than my lowest point last summer so there remains ground to makeup. And more beyond that. But I'm thrilled about the 8/10 of a pound. And I know the rate of weight loss will only improve now that I am focused and motivated again.

That little voice in my head just said, "don't put that on the blog for everyone to read. What if you fail? What if your perceived turnaround is just a passing fluke and nothing has really changed at all? What if you just continue to flounder like you have for months?"

Well, here's my response to that little voice: "SHUT UP!" I have every intention of moving forward and reaching my goals. Sure, there's a risk. Success is not guaranteed. I have to do the work. I have to string together successful days like the past two. And I can do that. Yesterday was good. It wasn't so hard to eat right--to choose the apple over the chocolate; to have scrambled eggs and broccoli for breakfast, spinach and salmon salad for lunch, and a grilled chicken salad for dinner. It was actually all very tasty and satisfying. For dessert last night I had some frozen cherries with plain non-fat yogurt and a few drops of stevia. Later I had a cup of herbal tea with a splash of soy milk.

I don't feel deprived at all. I feel very good, and I like this feeling. I can do this.

Nary a Shameful Thing

I ate a lot of steamed broccoli yesterday
--breakfast, lunch and dinner!

I made it through yesterday without any major slip-ups. By the end of the day I felt like a baseball player sliding into home plate, just narrowly avoiding the tag. The day started out great, and I actually felt energized by the article, "A Growing Resolve" that I had written for the Wednesday blog. Early in the day, I didn't have enough protein so I was hungry again after a short while. But I had a good, balanced lunch which left me feeling more satisfied through the afternoon. By dinner, I was hungry again and really tempted to eat more than I needed. I had an extra serving of steamed broccoli and some blueberries. No harm done. After dinner, I braved the thunderstorm and the tornado warning to run out to Publix to buy more protein so that I don't find myself in the same situation again today. I bought some eggs, low fat cottage cheese, and canadian bacon. I wanted to buy some type of fish or meat to cook, but once again I was overwhelmed by the rawness of it and what to do with it. So I passed. I looked at the rotisserie chickens, but they gross me out these days, so I passed on those as well.

Of course I wasn't grossed out in the least by all the sugary, high-fat, artery-clogging, diabetes-inducing carbohydrates that I kept bumping into. But I managed to escape without buying any. I didn't debate it or even give it consideration. I remembered the commitment I have made to myself and left Publix with nary a shameful thing in my cart.

A Growing Resolve

The Daffodils are Blooming!

Can you feel it? Can you feel Spring in the air? It's still cold outside, and we still have plenty of winter mornings at the gym on icy pull up bars, but I can feel that spring is coming. We've had a string of beautiful, sunny days. Cold but not too cold. And beautiful. I've had the itch to get outside and work in my yard recently. I have been doing the winter cleanup--cutting back all the perennials and pruning the roses. Laying fresh pine straw. I'm getting my garden ready for the flush of spring. It's a wonderful time of year for gardeners. From now through June, I love walking through my garden every morning, with coffee in hand, to see what new thing has developed. Right now, the daffodils and 'Georgia Blue' veronica have center stage. Both are blooming. The english bluebells have started to break through the earth. While it will be weeks before the average person notices the bluebells, just the sight of the bright green stalks starting to poke through the pine straw is exciting to me. I love this time of year in the garden.

I want to feel a similar excitement as it relates to my fitness. So I thought it would be helpful to think about upcoming events. Rachel's wedding is just a few weeks away. I'm attending a CrossFit Level I Certification at the end of March. I have shared this with only a few of you, knowing that once I admit it, I'll have to get serious about preparing myself for it. (Well, I guess this means I'm ready to get serious.) I plan to attend the CrossFit Regional Qualifier April 25-26 in support of Shana and Tommy. And oh Lord, I plan to attend my 30th high school reunion in June. If that list isn't enough to get me seriously motivated, then I don't know WHAT will motivate me.

I have to confess that I don't feel a burning, hyped-up motivation to prepare for any of these events. But I do feel a growing resolve to change and move forward. So it's in this spirit that I am making the following two commitments to myself.

One: I'm back to following the HQ schedule for my workouts. That won't be too hard for me...at least not from a commitment standpoint. Each individual workout presents it's own challenge, but I will show up to the gym with a good attitude and do my best on each workout.

Two: I'm stepping it up a notch on the diet. I know I can drop body fat when I take it seriously and do all the basic things one must do to lose weight. I'm ready to do those things. I'll be weighing in weekly at Weight Watchers, keeping my food journal, and following the Weight Watchers program with an emphasis on paelo-style eating (lean protein, fruits and vegetables).

As always, I will report on my progess and struggles. I remain grateful to all of you for your support and encouragement.

"I believe life is constantly testing us for our level of commitment, and life's greatest rewards are reserved for those who demonstrate a never-ending commitment to act until they achieve. This level of resolve can move mountains, but it must be constant and consistent. As simplistic as this may sound, it is still the common denominator separating those who live their dreams from those who live in regret."

~ Anthony Robbins ~

"Come On"

"Shana"

My Coach and My Friend

I've been in a bit of a funk recently. My die-hard dedication to working out has faded a little. We all know I struggle with eating right from time to time, but I'm dedicated to the WOD. Since I started crossfitting in August of 2007, I have consistently worked out five, sometimes six times per week. I plan my life around when I'm going to workout. But recently, I have found myself tempted to skip; my usual 5-6 workouts per week has relaxed to 4 or 5. And this past week, I made it all the way to Friday with only TWO workouts under my belt! And then "Fran" popped up. I was already struggling, and "Fran" was all it took to send me back under my rock. No way was I up for that on Friday. I made the decision to skip the workout and start the weekend early....head out to the cabin Friday evening instead of Saturday morning. Yep, that's what I decided to do.

And then about 2pm Friday the text messages started. I had told Shana the previous evening that I would do "Fran" at 4:30. (We had a late owners' meeting on Thursday, and the Friday WOD was discussed before we broke.) So when Shana failed to see my name on the schedule for Friday, the texting began. My first reaction was to ignore her messages. Have you ever tried to ignore Shana? Enough said. So then I decided to be direct and firm. "No, not working out today." That didn't work so then I tried being open and honest. "I'm feeling depressed and just don't have the energy for Fran." That honest admission led to a barrage of text messages from Shana...no waiting for my reply....just a constant, nagging stream of texts with one clear message: "Come on."

I've never been able to ignore those two simple words from Shana. "Come on" gets me back on the bar every time. It makes me run a little faster; press a little harder. Every time.

So I dragged my tired, depressed ass to the gym, not knowing how in the world I would manage to do "Fran." And Shana said, "You'll do your best. That's all anyone can ask of you...just do your best." My best was 4:25 slower than when I did "Fran" back in December. But it didn't matter because I felt relief from my depressed mood and tremendous gratitude for my coach and friend.

Happy Valentines Day

Remember when we were kids and we exchanged valentines with our classmates? Do they still do that? I don't know, but it was fun. If life didn't move at break-neck speed now, I think we should re-institute that tradition today. Prepare corny valentines and hand them out all day long to friends and co-workers.

So here's my corny valentine for all of you. I hope it brings back some fond memories of childhood when Valentines Day was just about friendship and enjoying the day.

Happy Valentines Day.

Canine Inspiration

"Stump"

Sussex Spaniel

Best in Show

Westminster 2009

Did you hear about the Sussex Spaniel named "Stump" who won Best in Show at this year's Westminster dog show? If you know anything about dogs, you know that Westminster is the dog show of all dog shows. And you probably also know that age-ten is getting on up there in dog years; it equates to about 70 in human years. Well, Stump is ten, and he came out of retirement to participate in Westminster this year. He won his breed, defeating his son in the process. He won his group, the Sporting Group. And then he went on to win Best in Show, becoming the first Sussex Spaniel and the oldest dog ever to win Westminster. Even more inspiring is the fact that Stump competed in Westminster back in 2004. He did well, winning his breed and his group, but he failed to take the top prize. He retired from the show circuit that year and later became seriously ill and nearly died.

But Stump wasn't finished. This old dog still had dreams. So he staged a come back, proving (in the words of George Eliot), "it is never too late to be what you might have been."

Sugary, Fluffy, Emptiness

Starbuck's Chocolate Grahams

I just drove across town to Marietta for meetings this afternoon at our Sales Office. I ate lunch before I left the house. I had tuna and a boiled egg. Doesn't sound too great, but it was actually what I wanted. When I got near the office, I decided to stop at Starbucks for a cup of coffee. You know I love coffee, and it has no calories except for the little bit of milk I add. So it's a perfect treat. But the Starbuck's Chocolate Grahams were calling my name today. The dark chocolate ones. Yum, yum. I bought them, and on the way to the office I thought about how sweets are so deceptive for me. I always think I want them, and I always think I can handle them. But they always leave me wanting more and feeling bad about myself. They never leave me feeling satisfied and content. They just trigger an urge in me for more and more. And they often lead to a blue mood. Please understand. I pondered these thoughts as I was eating one of the grahams.

The grahams come two to a package. Once I arrived at the office and got set up for my meeting, I started to munch on the second one. I took a bite. I thought about what the cookie represents...what choosing the cookie means. It means I am choosing the status quo over progress. It means I am inviting sugar cravings, low energy, and a blue mood into my day. It means I am choosing sugary, fluffy, emptiness over grounded contentment and progress. I walked to the break room and tossed it in the trash. No need for palmolive today. Even I won't dig food out of the trash at work!

Silver Lining

My Monday sucked. It started out so-so and then went to hell fast on the wings of a stupid email. I received the email just before noon. I read it. I read it again in disbelief. I felt myself quickly growing angry. My ego told me to respond in kind. I did not. Instead I kept my scheduled appointment with the chiropractor. Or at least I tried to keep it. I turned into a sobbing wreck on the table and had to leave the appointment. I came home; read the email again; walked Melvin; read the email again; ate a bowl of soup; worked for a while; re-read the email; worked the rest of the afternoon; read the email one more time; then laid down and immediately fell into a deep sleep. Later I cried, cleaned house, talked on the phone, read the email a few more times, and cried some more.

Have you ever burned yourself on the stove? Or while ironing maybe? It hurts! But did you keep returning to the source of the pain for another hit? Did you say to yourself, "that really hurt; let me try it again and see if it burns as much the second, third, tenth time?" Now that's crazy. But that's what I did. Over a dumb email. This morning, I deleted the email, and emptied my trash folder. I let it go, both literally and figuratively.

Yesterday's silver lining? I did not manage my pain with food.

Powerful Beyond Measure

painting by Duy Huynh

from A Return to Love
by Marianne Williamson

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light not our darkness that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

Tara and Bella

"Think where man's glory most begins and ends,
And say my glory was I had such friends."
- William Yeats

This will warm your heart and make you want a dog for a pet...and an elephant.

Climb a Tree and Holler

"If he who has a thing to sell goes and whispers in a well,

He won't be so apt to make the dollars,

as he who climbs a tree and hollers!"

~ Anonymous ~

Today we are tooting our horns. Yep, we're going to climb right up the tallest tree we can find (this blog) and holler! Brag on yourself! What makes you proud? What are you good at? What do you like about yourself?

When we did this back on October 7, in a post called "Time to Toot Your Horn," it was a big hit. Some were slow to get warmed up, but once things got rolling, people were tooting uncontrollably. =o) Last time we tooted about our CrossFit accomplishments. Today, toot about anything you want. Share at least five things, but the best tooters will have many more. And remember, no discounting or apologizing!

mmmm, Salad

Yum. A Winter Salad

Tuesday was another good day for me. I met my goals of (1) keeping my food journal and (2) avoiding refined sugar and junk food. Just focusing on today helps. I'm tyring not to worry about anything except making good choices in the moment--trying not to worry about how far I have to go or how long it's taking or how I wish I was something other than what I am. Just trying to love and accept myself just as I am and make good choices moment-to-moment.

All the comments about salads the last couple of days got me thinking about making a big salad. Summer salads are easy, but winter salads can be so much more interesting. What are you best winter salad ideas?

One Day at a Time

I was inspired by Shana's new blog to show a little more courage and share how my Monday went. I had two goals for the day. One: write down everything I ate. Two: no junk food or refined sugar. I set these two very basic, simple goals because I wasn't feeling very confident in my ability to succeed. I was feeling negative and blue, and when I feel this way, I am always tempted to eat high-sugar foods which leads to feeling more negative and more blue.

Well, I did keep my food diary for the day and wrote down every bite. I ate no junk food or refined sugar. It feels good to have achieved what I intended for the day. Not a perfect day by any means--not enough food early in the day and more than ideal late in the day. But I met my goals for the day. No junk; no refined sugar; and it's all logged in the journal. I'm pleased; feeling more positive and not so blue.

On Worry

"Worry is prayer for what you don't want."

From The Power of Now
by Eckhart Tolle

Are you worried? Do you have many "what if" thoughts? You are identified with your mind, which is projecting itself into an imaginary future situation and creating fear. There is no way that you can cope with such a situation, because it doesn't exist. It's a mental phantom. You can stop this health- and life-corroding insanity simply by acknowledging the present moment. Become aware of your breathing. Feel the air flowing in and out of your body. Feel your inner energy field. All that you ever have to deal with, cope with, in real life--as oposed to imaginary mind projections--is this moment. Ask yourself what "problem" you have right now, not next year, tomorrow, or five minutes from now. What is wrong with this moment? You can always cope with the Now, but you can never cope with the future--nor do you have to. The answer, the strength, the right action or the resource will be there when you need it, not before, not after.

Just Add a Few Drops of Palmolive

Enough of the deep, philosophical and spiritual ruminations of the last few days. I just want to lose weight already! I want to look good. It's pretty simple, really. I just want to quit eating junk and quit eating when I'm not hungry. Oh for it to be that simple...

Yesterday I found myself with a bag of Reese's Peanut Butter cup miniatures in the shape of hearts. I picked them up on the way home from my Weight Watcher meeting! How crazy is that? After a lunch of high-calorie trail-mix which I scarfed down while feverishly working to finish a project for my boss, I ate a few of the candies. Then a few more. At this point, I was aware of what I was doing, and a voice inside my head was telling me to stop. "You are not hungry; you don't want this crap. Stop Eating." I ate a couple more. The voice grew louder. "STOP EATING! YOU ARE NOT HUNGRY!" I walked to the kitchen, considered the trash can, but then grabbed a bowl, poured the chocolates in and covered them with water. For good measure, I added a few drops of Palmolive to the mix. Just to make sure they were inedible.

That's not a pretty picture, and you may even be thinking, "she's never going to get a handle on this. She's hopeless." I've certainly thought it in the past; less so lately. The odds are in my favor. Every time I try, my odds of success improve. I don't know anyone who has demonstrated more persistence than me. Or who has been more honest and open about her shortcomings....who has shined the light of truth on her ugly parts and invited all her friends to have a look. And I have a track record of success. I'm 60 pounds lighter than my all time high. Yeah, so I'm up a few pounds over the last few months; the general trend over the years has been in the right direction. So what if I'm not your typical CrossFitter who followed a straight-line trajectory to ideal weight and perfect pullups. So what if the Zone and Paleo have not been a magic bullet for this wacky girl? I'm real. I'm alright. When I make it (and I will), there will be many who can relate and take inspiration from my story. Yes, many others just like me who find taming a CrossFit workout is nothing compared to beating the bitch of emotional eating.

On Waiting

"A Richer Better Life Awaits You"

One in a series of 45 prints based on this advertisement slogan from the 1920’s.

From The Power of Now
by Eckhart Tolle

"One day I'll make it." Is your goal taking up so much of your attention that you reduce the present moment to a means to an end? Is it taking the joy out of your doing? Are you waiting to start living? If you develop such a mind pattern, no matter what you achieve or get, the present will never be good enough; the future will always seem better. A perfect recipe for permanent dissatisfaction and nonfulfillment, don't you agree?

Waiting is a state of mind. Basically, it means that you want the future; you don't want the present. You don't want what you've got, and you want what you haven't got. With every kind of waiting, you unconsciously create inner conflict between your here and now, where you don't want to be, and the projected future, where you want to be. This greatly reduces the quality of your life by making you lose the present.

There is nothing wrong with setting goals and striving to achieve things. The mistake lies in using it as a substitute for the feeling of life, for Being. The only point of access for that is the Now. You are then like an architect who pays no attention to the foundation of a building but spends a lot of time working on the superstructure.

For example, many people are waiting for prosperity [to lose weight, a relationship, etc]. It cannot come in the future. When you honor, acknowledge, and fully accept your present reality--where you are, who you are, what you are doing right now--when you fully accept what you have, you are grateful for what you have, grateful for what is, grateful for Being. Gratitude for the present moment and the fullness of life now is true prosperity. It cannot come in the future. Then, in time, that prosperity manifest for you in various ways.

So give up waiting as a state of mind. When you catch yourself slipping into waiting...snap out of it. Come into the present moment. Just be, and enjoy being. If you are present, there is never any need for you to wait for anything.

On the Past

"Twilight Traveler"
~ by Duy Huynh ~

From The Power of Now
by Eckhart Tolle

Deal with the past on the level of the present. The more attention you give to the past, the more you energize it, and the more likely you are to make a "self" out of it. Don't misunderstand: Attention is essential, but not to the past as past. Give attention to the present; give attention to your behavior, to your reactions, moods, thoughts, emotions, fears, and desires as they occur in the present. There is the past in you. If you can be present enough to watch all those things, not critically or analytically but non judgmentally, then you are dealing with the past and dissolving it through the power of your presence. You cannot find yourself by going into the past. You find yourself by coming into the present.

As you become more conscious of your present reality, you may suddenly get certain insights as to why your conditioning functions in those particular ways -- for example, why your relationships follow certain patterns -- and you may remember things that happened in the past or see them more clearly. That is fine and can be helpful, but it is not essential. What is essential is your conscious presence. That dissolves the past. That is the transformative agent. So don't seek to understand the past, but be as present as you can. The past cannot survive in your presence. It can only survive in your absence.

On Stress

from The Power of Now

by Eckhart Tolle

Are you stressed? Are you so busy getting to the future that the present is reduced to a means of getting there? Stress is caused by being "here" but wanting to be "there," or being in the present but wanting to be in the future. It's a split that tears you apart inside. To create and live with such an inner split is insane. The fact that everyone else is doing it doesn't make it any less insane. If you have to, you can move fast, work fast, or even run, without projecting yourself into the future and without resisting the present. As you move, work, run--do it totally. Enjoy the flow of energy, the high energy of that moment. Now you are no longer stressed, no longer splitting yourself in two. Just moving, running, working--and enjoying it. Or you can drop the whole thing and sit on a park bench. But when you do, watch your mind. It may say: "You should be working. You are wasting time." Observe the mind. Smile at it.

Here and Now

Full Circle
~ by Duy Huynh ~

I just finished reading The Power of Now by Eckhart Tolle. I know many of you have already read it and found it very helpful. I'm grateful for your recommendation. I realize now, more than ever, that I use food (sometimes) to avoid being present. It is one way of checking out for a while and an effective way of slowing down my racing mind. But I don't like the side-effects. Reading this book doesn't fix the problem, but it sheds more light on it and makes me more aware so that I can move in a positive direction.

This week I will be sharing some favorite passages from The Power of Now.

____________________________________________________________________________

from The Power of Now
by Eckhart Tolle

See if you can catch yourself complaining, in either speech or thought, about a situation you find yourself in, what other people do or say, your surroundings, your life situation, even the weather. To complain is always nonacceptance of what is. It invariably carries an unconscious negative charge. When you complain, you make yourself into a victim. When you speak out, you are in your power. So change the situation by taking action or by speaking out if necessary or possible. Leave the situation or accept it. All else is madness.

Ordinary unconsciousness is always linked in some way with the denial of the Now. The Now, of course, also implies the here. Are you resisting your here and now? Some people would always rather be somewhere else. Their "here" is never good enough. Through self-observation, find out if that is the case in your life. Wherever you are, be there totally. If you find your here and now intolerable and it makes you unhappy, you have three options: remove yourself from the situation, change it, or accept it totally. If you want to take responsibility for your life, you must choose one of those three options, and you must choose now. Then accept the consequences. No excuses. No negativity. No psychic pollution. Keep your inner space clear.

...If there is truly nothing you can do to change your here and now, and you can't remove yourself from the situation, then accept your here and now by dropping all inner resistance. The false, unhappy self that loves feeling miserable, resentful, or sorry for itself can then no longer survive. This is called surrender. Surrender is not weakness. There is a great strength in it. Only a surrendered person has spiritual power. Through surrender, you will be free internally of the situation. You may then find that the situation changes without any effort on your part. In any case, you are free.

Back to Basics - Keep on Tracking

My Food Journal

I have recommitted to keeping a food journal. I bought a new one and started fresh on January 11. I have done reasonably well with it. My intention is to write down every bite I put in my mouth as well as track my activity. In the past I have found this to be a very effective tool in weight loss. But, I have tended to take a perfectionist attitude with it. As soon as I would start to struggle or lose motivation, I would let the journal fall by the wayside--as if my behavior wasn't "journal-worthy." Well, that's just crazy because the whole point of keeping a journal is to learn about your behavior and make changes--not just document the ideal days and then "go-dark" the rest of the time.

So I am committed to writing down what I eat, regardless. And if/when I miss a day and fail to write it all down, I'm not going to beat myself up about that either. I'll just pick back up the next day and keep on tracking.

Back to Basics - Grocery Shopping

"Grocery Shopping"

~by Norman Rockwell ~

Yesterday I tossed out the few remaining items in my refrigerator. There was nothing edible in it, really. Except for soy creamer and some broccoli I bought as a result of last week's discussion about the joys of roasted broccoli, I had nothing to eat. There was a carton of cottage cheese past the expiration date and a container of mushy mixed greens. Several bottles of salad dressing. And mustard; don't forget the mustard. It was sad. I raked it all in a big trash bag. Then I wiped the fridge clean--a gesture both necessary and symbolic of my fresh start. It's hard to eat right if you don't have food in the house.

Next I made a shopping list for healthy, nutritious food. After my workout last night, I went grocery shopping and bought everything on the list. It really wasn't such a terrible chore. I don't know why I make such a big deal about it. And now I have what I need to honor my commitment to healthy eating. It feels good.

Back to Basics - Cut the Sugar

Do You Have a Sugar Addiction?

Courtesy of AskMen.com

We joke about it, we rationalize weight gain because of it and it always gives us an excuse to have a second piece of cake for dessert: It’s a sugar addiction. Most people wouldn’t consider a sugar addiction as serious as a cigarette or an alcohol addiction. After all, how dangerous can a chocolate chip cookie really be? But for those individuals with an inclination for sweets, there is bad news. According to numerous researchers and scientific studies, a sugar addiction can be just as strong as a drug or alcohol dependency. If this information alone does not make you put down your Snickers bar, then keep reading.

We’ve all experienced it -- the quiet voice in our head that convinces us to hit the local 7-11 at midnight for a chocolate bar or another helping of pie after dinner. Let’s face it: Sugar makes us happy and most people who claim to be addicted to sweets will tell you this. Sounds funny, right? Actually, it’s truer than you think.

Recent studies prove that humans are programmed from an early age to crave sugar. And once the body has experienced sugar’s sweet rewards, it does not take much time for it to be officially addicted. The sugar addiction begins at birth. Human breast milk is very sweet, so even infants begin to recognize the pleasurable feeling they get from sweet foods.

But what causes the craving? After eating a sugary treat, the brain releases natural chemicals called opioids, which give the body a feeling of intense pleasure. The brain then recognizes this feeling and begins to crave more of it. Researchers have identified that there are certain areas in the brain (specifically, the hippocampus, the insula and the caudate) that are activated when one craves sugar. There is also scientific evidence that shows that these same areas of the brain are activated when drug addicts crave drugs; which proves how “real” a sugar addiction can be.

So, what exactly happens in your body when you consume sugar? After sugar enters the bloodstream, blood sugar levels rise, causing the pancreas to release insulin (insulin is needed to convert sugar into energy). When a large amount of sugar is consumed, more insulin is released. The insulin converts the sugar into an instant energy source -- which explains the jolt or “high” you get from a donut or a piece of cake. After high levels of insulin are released, blood sugar levels begin to decrease rapidly, resulting in the “crash” you feel shortly after eating a sugary treat. In addition to converting sugar into energy, insulin also stimulates the storage of fat. Therefore, the more sugar you eat, the more insulin you produce, and consequently, the more likely it is that you will gain weight. Along with obesity and tooth decay, sugar has also been linked to more serious health conditions, including increased mood swings, a depressed immune system and diabetes.

Sugar activates the brain’s pleasure center, which releases opioids that fuel a craving for more sugar. Recent studies on cravings and addiction show that heroin and morphine produce the same chemicals in the brain.

Still think a sugar addiction is not serious? The same studies show that sugar also activates areas in the brain that reinforce behaviors. This means that -- similarly to a heroin addiction -- your body learns to want and need more of the substance that makes it feel good. To prove this point, scientists provided humans with a compound to block opioid receptors in the brain. Shortly after receiving these compounds, people were less interested in sugary or sweet foods.

Studies from Princeton and the University of Minnesota involving rats reinforce how addictive sugar can be. When sugar was given to the rats, they exhibited addiction-like qualities, including intense cravings, withdrawal and bingeing symptoms. When the rats were weaned off sugar and then presented with the option to consume it again, nearly all of them exhibited typical relapse symptoms. In addition to animal research, brain scans performed on human subjects showed that the sight of ice cream in normal patients generated the same feelings of pleasure in the brain as images of crack pipes did for crack addicts.

The average American consumes around 160 pounds of sugar each year. This is no surprise when you consider that sugar is in everything from ketchup to salad dressing and canned soup to deli meat. Food marketers are great at incorporating sugar into many products under a variety of aliases. Common names for sugar can include sucrose, fructose, dextrose, and high-fructose corn syrup -- none of which actually sound like the word “sugar,” but essentially mean the same thing. Throughout your lifetime, it is probable that you have been eating more sugar than you were aware of; so ultimately, your body is probably already addicted. Many of the foods that you probably consume every day are packed with sugar, including fruit juice, iced coffee and tea drinks, yogurt, wheat bread, and most breakfast cereals (even Bran Flakes and Special K have sugar in them). Even if you have one can of regular (non-diet) soda, you are consuming nearly 10 teaspoons of sugar, which is, approximately, the maximum recommended daily allowance. Sugar does not give your body anything but a quick boost of energy -- it is completely devoid of the vitamins, minerals, fiber, and antioxidants that you find in natural foods. Oh, and it makes you fat.

Although I realize that it is probably impossible to eliminate sugar from your diet entirely, I can help you limit your intake. Here are some tips:

• Banish packaged products -- including those made with white flour -- and stick to food in its original form. Instead of canned fruit or juice, eat a piece of whole fruit.


• Drink plenty of water throughout the day; you may be mistaking dehydration for hunger.


• Eat protein at every meal; it is digested more slowly than simple carbohydrates and will leave you feeling fuller for a longer period of time. You will therefore be more likely to resist the urge to eat dessert every night after dinner.


• Give up your favorite sweet food for three weeks. It is likely that after three weeks, your tastes will have changed and your craving for sweets will not be as strong.


• Resist impulse snacking. If you crave a donut, take 15 minutes to think about it or go for a walk instead. Chances are, that after this delay period, your craving will have subsided.

Back to Basics - First Things First

"The key is not to prioritize what's on your schedule, but to schedule your priorities."
~ Stephen Covey ~

Getting back to basics [for me] absolutely means a return to taking care of myself. And by taking care of myself, I mean putting some basic priorities back in place. Getting enough sleep is critical. I need to get in bed at a reasonable time. That may (will) mean that some things go undone sometimes. It will mean that I have to step away from the computer. Everything doesn't have to be finished today. It doesn't have to be perfect, and it doesn't always have to be done by me right this second. I need to limit the time I spend at the computer each day. My job as an analyst requires that I sit at a computer most days and crunch numbers. I keep the books for CFED which requires the same. I love this blog, but it also ties me to my computer. I must put some limits around this and honor those limits.

Keeping healthy, nutritious food in the house is a must. This means I need to grocery shop once a week or so and give some thought to meal planning. Stopping to eat before I'm starving is important.

I need to take care of Melvin and play with him everyday. Taking care of Melvin is the same as taking care of me. He needs me to walk him and make sure he gets exercise everyday. When I take care of him, I benefit from this as well because it gets me outside, away from the computer. And his joy and love of life is contagious.

I need to quiet my mind for a little while each day, breathe deeply, and just be. Ideally, I will dedicate a few minutes to this each morning and each evening.

That's what I need to do to put first things first. What about you?

Back to Basics - Remembering What and Why

New Leaves

by Duy Huynh

It's time to get back to basics. The holidays are over. My birthday has come and gone. The new business isn't quite so overwhelming now. It's the third week of January already. Yes, it is definitely time to get back to basics.

So this entire week will be devoted to the fundamentals. For me, fundamentally, it starts with remembering what I want and why I want it.

And what I want is a healthy relationship with food. I want to use food to nourish my body, not my heart and soul, and not as a means to punish myself. I want to reach and maintain a healthy weight. I want to look and feel great. I want the lightness of being that comes from taking care of myself, regardless of the number on the scale. I want to load up the back of the truck with all my fat clothes and dump them in front of GoodWill. (What I really want is to set them on fire in the front yard, but I'll be a good citizen and donate them to GoodWill.) I want to shop for an entire new wardrobe. I want to walk into the 2009 holiday season at my goal weight. I want to ring in 2010 in the best shape of my life. I want to be one good-looking, life-loving, crossfitting, inspirational, victorious woman. I want to defy all the odds, surprise myself, blow my mind, turn my world upside down and complete my transformation--the transformation which has already happened on the inside--my physical form is just slow to catch up to what I have already become. But it will. Soon. Very soon.

Taking a Break

I'm taking a break from the blog. I'll be back in a few days. Hope you will too.

The Precious Present

Happy Birthday, Melissa!

Time isn't precious at all; it is an illusion. What you perceive as precious is not time but the one point that is out of time: the Now. That is precious indeed. The more you are focused on time -- past and future -- the more you miss the Now, the most precious thing there is.

Why is it the most precious thing? Firstly, because it is the only thing. It's all there is. The eternal present is the space within which your whole life unfolds, the one factor that remains consant. Life is now. There was never a time when your life was not now, nor will there ever be. Secondly, the Now is the only point that can take you beyond the limited confines of the mind. It is your only point of access into the timeless and formless realm of Being.

-from The Power of Now by Eckhart Tolle

Motivating Factors

“People often say that motivation doesn't last.
Well, neither does bathing - that's why we recommend it daily.”

~ Zig Ziglar ~

I am trying to get back to basics now that the holidays and my birthday are behind me. One thing that always seems to help me get re-focused is to think about why I want to lose weight. Here are some of my reasons:

1. I am now a gym owner, and I really don't want to be an overweight gym owner!
2. A very special friend is getting married in March, and I would like to buy a new dress and look really good for her wedding.
3. My 30th High School Reunion is coming up in June. Need I say more?
4. All my CrossFitting will improve when I lose weight.
5. I want new clothes.

I am sure there must be lots of other good, motivating factors. It's late, and I am having trouble remembering what they are. Maybe you all can help me out by sharing your list.

48 Reasons

Yep, that's me!

Today is my birthday. I thought about not posting anything. I thought about posting something completely un-related to my birthday—I mean how full of yourself do you have to be to wish yourself a Happy Birthday? And then I thought, no, this blog is about keeping it real and taking care of yourself. Ignoring my birthday is not taking care of myself. It’s appropriate that I pause and acknowledge my 48th birthday. And what better way to celebrate than with 48 reasons for gratitude.

1. I have to thank my sweet Mama for everything I have been able to accomplish in life. She grew up poor, dropped out of high school, and got married because that was the family script. By the time she was 20 years old, she had three small children, and all her dreams had given way to despair. In the midst of her own depression and loneliness, with no money to pave the way or ease the pain, and with no idea how to make it happen, she told me that I could be or do anything I wanted. It is a rare person who can imagine something completely different, radically different from what they have always known. She did not have a coach or a teacher or even a friend to help her cultivate this vision. Just a voice from within, a faint voice saying it could be different; the negative family script could stop with her. She listened to the voice and gave it life through what she taught her children. And so, for my sweet Mama, I am grateful.

2. My Daddy died back in 1998. I’ve mentioned him on the blog before. His birthday is January 2. He would be 78 years old now. While he didn’t have the vision for change that my mother did, once he figured out that she was right, he was supportive and proud of his children. A loving father is a great blessing in life, and I am grateful for mine and for his memory.

I am also grateful…

3. … for my entire family and for the love we all share.
4. … for my job with McCorkle Nurseries and for the good-hearted McCorkle family.
5. …for my boss, Tony…the best boss anyone could ever have.
6. …that I no longer work in typical corporate America—for the freedom and flexibility I now enjoy.
7. …for my home in Decatur and the blessing of living in such a great little city.
8. …for the cabin and for my brother Jack. Without his dream and persistence, the cabin would not exist.
9. …for my truck which faithfully takes me to the cabin whenever I want to go there.
10. …for animals, especially dogs. And most especially, Melvin.
11. …for CrossFit and CrossFit East Decatur.
12. …for my coach, Shana, and all she has taught me.
13. …for the opportunity to be an owner in CrossFit East Decatur.
14. …for three great business partners: Shana, Tommy, and Sheryl.
15. …for good health.
16. …for all my great friends, especially Byron who has been with me as long as I can remember.
17. …for my education and my degree from UGA.
18. …for my career in MIS and all that I learned during those years managing software projects.
19. …for my horticulture degree and the ability to return to school at 40 years old and do something completely different.
20. …for the knowledge that it is “never too late to be what you might have been,” and for the energy and desire to keep reinventing myself.
21. …for coffee which I love and which has no calories.
22. …for Dancing Goats and Java Monkey.
23. …for technology and all that it makes possible.
24. …for Leela, who loves Jack.
25. …for being able to get a haircut last night on short notice.
26. …for the rain.
27. …for the howling wind.
28. …for my chiropractor and for chiropractic.
29. …for this blog.
30. …for writing.
31. …for the art of Duy Huynh
32. …for Sue, my Weight Watcher leader who believes in me, along with Shana, and waits patiently for me to spread my wings and fly.
33. …for a night off.
34. …for America.
35. …for the hope of peace.
36. …for better days ahead.
37. …for our new president about to take office.
38. …for finding an accountant.
39. …for the new running shoes I will buy for my birthday.
40. …for my snowman pajamas.
41. …that I found the postage stamps!
42. …for my brain which serves me well when I let it have a little rest.
43. …for the victories to be realized in 2009.
44. …for the love I will find.
45. …for letting go of the need for perfection.
46. …for self-acceptance.
47. ....for the wisdom and experience I’ve gained in life.
48. …for 48 years and many more to come.

Invitation to Optimism

"The Optimistic Gardener"
by Duy Huynh

“What seems to us as bitter trials are often blessings in disguise”
~ Oscar Wilde ~

I am inviting you to spend today in optimism. Let go of worry and fear. Just wallow in optimism today. No matter what is going on in your life. No matter if you just lost the best paying job you ever had or gained ten pounds. No matter that everyone keeps talking about how bad the economy is and how it's basically impossible to do whatever it is that you are wanting to do. No matter how many bills (mistakes, failures, action items) are stacked up and screaming at you. Don't listen to the naysayers and dooms-dayers. Everything is going to be alright. And not just alright; things are going to be the best they have ever been. Allow yourself this day of optimism, this day of certainty that all is well.

And then do it again tomorrow. And the next day, and the next...

I Believe I Can Fly

I Believe I Can Fly
by R. Kelly

I believe I can fly,

I believe I can touch the sky,

I think about it every night and day,

Spread my wings and fly away,

I believe I can soar,

I see me running through that open door,

I believe I can fly.

There are miracles in life I must achieve,

But first I know it starts inside of me,

If I can see it, then I can do it,

If I just believe it, there's nothing to it.

Hey, cuz I believe in me,

If I can see it, then I can be it,

If I just believe it, there's nothing to it,

Hey, if I just spread my wings,

I can fly.

_______________________________________________________________________________

I love this song by R. Kelly. If you have time and could use a little extra inspiration to start your day (week, year), click here for the link to the "I Believe I Can Fly" video.

This song touches on many of the themes we have talked about on this blog over the past months. It's all about seeing what you want. It's about changing from the inside out. It's about believing in yourself. Believing in miracles. It's about spreading your wings so you can fly!

At my Weight Watcher meeting on the evening of December 30, Sue led us in a great visualization exercise. Her instructions were to close your eyes and imagine that it's one year from this moment. You are sitting in the same exact chair. How do you feel? What have you accomplished in the last year? What's different in your life? Even in the short time we had to devote to this exercise during the meeting, it made an impact on me. I thought it would be a good exercise for the blog. So here goes for me.

Fast forward one year to January 5, 2010, and here is what I can report. In 2009, I finally got a handle on food and the role it plays in my life. I now use food to nourish my body, not my heart and soul. I feed my soul through writing, reading, meditation, yoga, the cabin, animals, nature, family, and friends. As a result, I am now at a healthy weight. I look and feel great. My CrossFit performance has improved dramatically as a result of the changes in my diet and dropping the extra pounds. I'm faster and stronger. I can do kipping pull ups, unbroken double-unders, and a hand-stand. The 24" box doesn't scare me anymore. I even got my Level I CrossFit certification. (Sheryl did too!) CFED is thriving and helping people change their lives. Being an owner in CFED is a tremendous blessing in my life, and I'm pleased that I was able to maintain balance in my life despite the added responsibilities of being an owner. I found "Mark Darcy" who likes me just as I am. Melvin continues to do well; he is happy and healthy. The cabin now has water and in-door plumbing. I also installed a set of pull-up bars at the cabin and added some basic equipment so that I can workout when I'm there. I still love to go there regularly to get away and to spend time with my family. My life is good.

Now it's your turn! Fast-forward one year from this exact moment. What is going on in your life? How do you feel? What happened in 2009?

The Fifth Wish Fulfilled

Sheryl & Pat

Business Partners!

Last spring, Sheryl and I shared a ride to CrossFit North Atlanta for a Saturday workout. This was during the park days before CFED opened. On the ride home, we had an opportunity to get to know each other a little better. We discovered that we both shared a dream of owning a CrossFit Gym. I told Sheryl about how I had approached Shana in late 2007 about the possibility of opening a gym--only to learn that she was already in the early planning stages for CFED with investors in place. Sheryl shared how she also had pursued opportunities to invest in a gym. But the right opportunity had not presented itself for either of us. Over the next few months, Sheryl and I discussed various scenarios for pursuing our dream, and we determined that we would make good business partners. We decided to keep our eyes and hearts open for the right opportunity.

About mid-November, the right opportunity came knocking. The original investors in CFED wanted to sell, and they were looking for the right buyers. Sheryl and I immediately jumped on this opportunity. We didn't need to think about if for long because we had already been dreaming about owning a gym for months. From the day it opened, even before it opened, I felt invested in CFED. I had always loved it. And now I had the opportunity to be an owner in the best little gym in the universe! With two awesome women, Shana and Sheryl!

The weeks since we first learned of the opportunity have been challenging. Lots of ups and downs. Lots of details to work through. Dealing with Chuck's bittersweet decision to move on and focus on his CFHQ role. Finding the perfect fourth partner in Tommy to join our trio. Trying to do things thoughtfully and carefully. It wasn't easy.

But now the deal is done! Sheryl and I are owners in CFED along with Shana and Tommy.

The fifth wish is not only revealed; it is now fulfilled.