Read. More.

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I want to read more, as in spend more time reading. I think grad school ruined my desire to read because I was forced to read so much. Don’t get me wrong, I liked most of what I was reading, there was just so…much…reading. It sucked all of the fun right out of it. There were not enough hours in the day to read all there was to be read – unless you were one of those speed-reader people, which I am not. I have three and a half books in the lineup currently. I think I could probably be through that stack by the new year.

I know I have more time in my day for reading, it’s just a matter of doing it. I also have to remember that I can read for pleasure. It doesn’t always have to be for learning. And I would be willing to guess that I would end up learning, even from pleasure reading.

So that’s it. Read more.

In school, I sometimes felt like doing this to my books and article.

In school, I sometimes felt like doing this to my books and article.

Slow-Cooker Chicken Thighs with Coconut Milk and Veggies

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With the chilly fall weather upon us the slow-cooker has been making its way back onto the counter quite frequently. For my birthday I received a brand new Crock-pot that is

My awesome Crock-Pot

My awesome Crock-Pot

literally like the Cadillac of slow-cookers. Thank you, 9am ladies! I had a bunch of ingredients that I needed to use, so I thought I would just throw them all in to make a spicy-chicken-butternut-curry type dish. As I type this blog post I am eating a bowl and it is hitting the spot for sure. The texture is awesome. It’s almost like a creamy chicken stew with some heat, but it’s still very sweet from the coconut milk, carrots, and butternut. Sometimes experiments are the best meals. Enjoy!

Ingredients:

Family-size package of boneless chicken thighs, ~10 thighs
1 butternut squash (I am lazy and buy the halves that are already peeled)
1 can full-fat coconut milk
5-6 Carrots
1 Lime
Cilantro
Salt & Pepper
Garlic Powder
Onion Powder
Ground Ginger

Optional Spices to add some HEAT:
Red pepper flakes
Cayenne pepper

Instructions:

  1. Process chicken thighs, trimming off excess fat. I take the big hunks off. Place in slow cooker.
  2. Pour coconut milk over chicken.
  3. Add spices: 1 tsp each of salt, garlic powder, onion powder. Black pepper to taste. Dash of ground ginger.
  4. If you want spicy…sprinkle of red pepper flakes and cayenne pepper.
  5. Add the juice of one lime.
  6. Add about 1/4 cup chopped cilantro or whole leaves. They wilt down well.
  7. Chop butternut into uniform sized pieces and toss in the pot.
  8. Peel and slice carrots and add those.
  9. Turn your slow-cooker on high for about 4 hours, or on low for 6+ hours. Mix everything up a couple of times throughout if able. Chicken should shred and some of the butternut should melt into the coconut milk to form a creamy broth.

Learning.

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Learning. It’s what we do. If we are not learning, we are not growing. If we are not challenging ourselves to learn and reach out of our comfort zones we become stagnant and complacent and just keep going through the motions. To avoid the complacency and boredom, we set goals for ourselves. Even if we do not label them goals we have certain aims for our lives; our days; and even our hours.

Last week  Kyle and I were able to spend a total of 5 days with James Fitzgerald and some of his colleagues. Five days of pure learning and reaching. We reached beyond what we knew, or even what we thought we knew. We listened and learned from some of the best minds in our field and put our heads together with colleagues from around the globe.

Can you spot Kyle?

Can you spot Kyle?

We finished our experiences with more knowledge, more drive, and more focus for the business and the people we interact with each day. I left with a thirst for more and an intense desire to better myself and continue to learn. I sent a text message to Kyle at one point, “All of this just makes me want to be better”. At that moment, and still to this moment, I want to be a better coach, a better athlete, a better mentor…daughter…girlfriend…student. Each day I strive to inspire people. It was great to have the roles reversed and to have the experience of being inspired. To be the best you have to learn from the best!

Can you spot Ashley?

Can you spot Ashley?

I cannot wait for the next opportunity I have to reach outside of my comfort zone and to truly be inspired and learn so much. I’m sure it won’t be too far down the road. In fact, I learn a lot every single day when I work with people. By noticing what is going on around me I am learning and thinking of ways to be better. That is something that we can all do. Next time you’re out and about try to actually notice what is going on around you. How are people moving around a space? What are they saying, or not saying? What is their body language like? You can learn a lot from noticing. Next time you are with someone make sure you are actually listening when they speak so that you are truly hearing what they are saying. How many times have you left a conversation and forgotten details or even forgotten the entire conversation? It’s little things like this that make us better people – people that others seek out an want to be around.

Getting there, slowly…but surely. Cheers!

 

Unbelievably Fortunate Birthday

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Birthday dinner at Blue Moon Evolution in Exeter, NH.

If you have never been to Blue Moon, you must go! It’s an amazing farm-to-table, upscale dining experience. The atmosphere is elegant, but casual, homey and warm. We made a reservation to sit in the dining room, but we have also walked in just to sit at the bar. The servers are friendly and informative. The cocktails are innovative and tasty. I have had the Beetnik After Dark and the Rosalita…both highly recommended. The wine list is also great, you can’t go wrong there.

Thanks, Dana. These are amazing.

Thanks, Dana. These are amazing.

That night we started with the charcuterie board. The items all the board change based on the season. I have had it a couple times and it’s never disappointed. I ordered haddock as my meal and it was delicious – I ate every single bite. This was probably my fifth or sixth time having the haddock and it is consistently amazing.

For dessert we shared the flourless chocolate cake with a scoop of vanilla bean ice cream. I also highly recommended their french press coffee. It’s even better in the form of “Cabin Fever” where it is served with maple whiskey.

Yes, this meal was quite gluttonous, but every bite was savored. I left feeling comfortably full. My favorite part of Blue Moon is that I always leave feeling unbelievably satisfied. It’s real food that has been cared for throughout the course of it’s life. That care makes better food and, in turn, make us better after we eat it. Isn’t that what food should do?

Found this on the whiteboard at 5:30am. Thanks Dana and Gwen!

Found this on the whiteboard at 5:30am. Thanks Dana and Gwen!

October 7, 1985

My birthday. I heard a lot o,f “You’re almost 30,” and was asked, “Are you feeling older?” Yes, I am almost 30, but no, I am not feeling older. I am feeling wiser, more secure, and more accomplished, but not old. I still think I am 22. I forget that I grew up in the 90s. I feel good. I am more fit than ever before. I cannot wait to see what the next year has in store!

Sometimes you feel like the years are catching up with you. Your mind has cobwebs, your joints might be achy, your skin doesn’t quite have the smoothness that it once did, but you somehow remember that you are, infact, still alive and have much more living to do. Sometimes all it takes is a small gesture from another person, or a great workout, or a new piece of clothing to help you feel refreshed and re-energized.

For Mexican Night! Guacamole...tableside! Thanks, Jameson. And a sharpener for my knives - priceless.

For Mexican Night! Guacamole…tableside! Thanks, Jameson. And a sharpener for my knives – priceless.

Outpouring of Thoughts

I felt like the luckiest girl in the world on Tuesday. I just cannot even describe how loved I felt on that day. The notes, the gifts, the well-wishes…it was all just so wonderful. Thank you to everyone who reached out to make me feel special on Tuesday. I truly appreciate it.

When I was going to sleep that night I thought about how lucky I am to have such amazing family, friends, and a large extended gym family. At times I think we take all those relationships for granted. We get caught up in life and sometimes end up in the motions. Those of us who are lucky enough to have such amazing people around us quickly come back from those moments and end up feeling renewed and totally revved about life!

Right now I am totally revved.

Thank you!

New crockpot from some of the 9am ladies! Thank you Carol, Audrey, Mel, and Lauren. It's already been put to good use.

New crockpot from some of the 9am ladies! Thank you Carol, Audrey, Mel, and Lauren. It’s already been put to good use.

Goals. What are you capable of?

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On Monday, September 22, The Fort CrossFit kicks off its first ever Goal Setting & Achievement Challenge. If you’ve read my blog you might have notice past posts about Paleo Challenges. There was a time in my career that I advocated for this type of challenge. I saw people achieve great results. Individual who desired to feel better and lose weight were usually the ones who benefited most from such challenges. However, I always had some hang-ups about paleo challenges, but chose not to voice my opinions for a while.

PROTEIN!

PROTEIN!

In my years of studying nutrition and helping people make changes in their diets and lifestyles I realized that the one-size-fits-all format of a traditional paleo challenge is not the best way to do things. Sure, these kinds of challenges push (force?) people to make better choices, but I’m not sure people being pushed into those choices is the best way to go about things. If someone has to be pushed it means that she or he is resistant to begin with, which means that she or he might not actually be ready to make changes. When the challenge ends, this type of person does a 180 and all the progress goes away.

I have also noticed that people begin feeling guilty or like they have failed if they begin to eat things that are not “paleo”. Although not all foods are created equal and there are some products out there that I would not even consider food, we should not feel guilty for eating; for satisfying our primal need to survive. I mean, yes, if we free fall into a pint of Ben & Jerry’s every night there could be an issue, but indulging on occasion should not be cause for alarm and should not conjure feelings of decreased self-worth. And while I wholeheartedly believe that eating quality, clean, fresh foods should be the hallmark of our diets, a completely strict paleo-approach may not be the best fit for everyone. There are many factors that play into a person’s dietary needs and therefore what each person eats on a daily basis is highly variable.

There had to be a better way to get the same feel of a challenge; something that brings the community together but also gives people the chance to commit to something that maybe they have thought about without quite knowing where to start. I also wanted to make something that would be more individualized and give people a chance to be educated and learn about themselves. Hence the Goal Setting & Achievement Challenge. Believe me, I tried to think of a better, more engaging name, but I had to keep it simple and just roll with it. If you have a better idea for a name, let me know for next year!

A nice meal out. Bunless burger, with bacon and some cheese. Fries and ketchup! And...a margarita. Yum.

A nice meal out. Bunless burger, with bacon and some cheese. Fries and ketchup! Yum.

So the Goal Challenge was set in motion. I am psyched that we have so much participation throughout the gym. Members have done a fantastic job of thinking through their goals and consulting with coaches to make up plans to achieve those goals. There is still time to think through goals. Even if you don’t have things set in stone you can still participate! If you are participating in the challenge – and even if you’re not – here at some things to keep in mind:

  • Write it down! Write something down every day that has to do with your goals. Write down all the steps that you are planning to take on that day to help you move closer to achieving those goals.
  • It’s a journey. Goals take time. Even Phase 1, which is 6 weeks in duration, is a very short period of time. Make sure you are thinking realistically about your goals and what you can accomplish in a given amount of time.
  • Get by with a little help from your friends. Request the help of family and friends. Inform them of what you are trying to achieve. Ask for their support, but be specific in telling them how they can help you. Other people cannot read your mind.
  • Challenge yourself. This is a challenge for a reason. Your goals should stretch you a little bit and make you feel uncomfortable. They should be realistic and eventually you should be able to achieve them, but the process should cost something. What will you sacrifice to reach your goals?
  • You are resilient. If for some reason you have a misstep during the challenge know that you can get back up and turn it around. Know that you are strong enough to get back up when you fall down. When you wake up tomorrow it is a new day and a completely new opportunity to be positive and forge ahead.
A nice meal IN. Fish tacos.

A nice meal IN. Fish tacos.

On a personal level, I have never actually set a goal and achieved it. Crazy, I know. At one point in college I had gained about 10 extra pounds that I really didn’t need to be carrying around, so I went on a mission to lose that weight and I did. That was about the only time that I was close to setting and achieving a goal. But the more I think about it, the more I realize that I set goals every day. Each day I plan what time I will get my training in and I stick to that plan by working out at the time I choose. I also plan meals for the week and cook them on days when I have a couple hours of free time. Although these are tiny things in the scheme of life, they all play in to keeping me healthy…which is the greatest goal of all. During this challenge I am truly looking forward to putting my mind to something, putting in the work, and achieving something that I really want to do. And I’ll get by with a little help from my friends…

Support is a key to achieving goals.

Support is a key to achieving goals.

Rely on those you are closest to.

Rely on those you are closest to.

TFCF April Accomplishments

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The accomplishment board at The Fort has never been as full as it was in April. It was so awesome to witness so many personal records being set; everyone is getting so much stronger! We finished a successful front squat cycle and I think it’s safe to say that everyone became much more comfortable and confident with this lift. Just think of how much your clean will improve! Strength is where it’s at, people. Keep walking through the door and working hard. Congratulations on these accomplishments. Best of luck in May.

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Working on hollow position

Char – Front squat 155, back squat 165, 2 strict pull-ups
FJ – 260 jerk, 205 bench, 315 front squat
Melissa F. – 110 split jerk, 150 front squat
Dan – 325 back squat, 235 jerk, 275 bench, 175 snatch
Omar – 225 front squat, 255 back squat
Jenny – 165 C&J
Larisa – Front squat 100
CP – front squat 275
Audrey – 50 unbroken double-unders in a WOD
Kyle – 210 snatch
Carl – 245 jerk, 175 snatch
Tee – Front squat 100 for 3 reps, 1RM front squat 110
Greg – front squat 200
Jay G – Front squat 3RM 165, 1RM 180
Jigsy – Front squat 210
JP – Front squat 305, CJ 250, Snatch 175, Power clean 255, Back Squat 325
Sue G – Front squat 105
Paul – Front squat 1RM 305, 300×3, Clean 230, Back squat 345
Brian D – Front squat 215, First Place Novice Men at Festivus Games
Chris S – Front squat 220
Jim – front squat 215
Carol D – Front sqiat 103
Big Philly – 135 split jerk
Joe B – 235 front squat
Melissa T – front squat 150
Jay W – front squat 205
Josh – front squat 205
Tanya – Front squat 205, 24″ box jump, back squat 240
KT – snatch 130, front squat 175×3
Stacey – front squat 138
DP – Front squat 150, snatch 105
Matt – Clean 315
Nels – front squat 275, CJ 195
Eileen – front squat 140, back squat 165
Dianne – front squat 93
Tim M – Snatch 140
JD – Front squat 245
Liz – front squat 149
Deanna – back squat 160

There were one or two names that got erased from the board accidentally, so I did my best to interpret who the PRs belonged to. If I missed you I apologize. Post your PRs in the comments or on Facebook.

 

The Fort CrossFit’s Member of the Month. Charlene Rochefort, my Mom.

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April has been a month of highs and lows. I think that’s just how life is most of the time. I wrote a blog post about change a few weeks ago, and got a lot of positive feedback about it. Most people admitted that change is something they struggle with regularly. I think that being able to spin change that occurs in our life in a positive direction is very important. It’s sometimes difficult to not view change from a victim point of view; as in “why has this happened to me?”

In my life, my mother has been the person that has taught me the greatest lessons about dealing with change and adversity. She helped me see that viewing change negatively will not do anyone any good, and she has helped me to value change as an important learning tool for living. My mom has also been steadfast in assuring me that making decisions is important and staying true to your decisions while moving forward in a positive direction is how we change and grow. It’s not always easy, but it works. 

My brother, Kyle, and I have had the pleasure of working with both of our parents for the last few years as they each began their CrossFit journey. They supported Kyle when he began working out with people in our basement, and gave him the courage to rent his first garage space back in 2011. Our mother’s transformation has been amazing. I always remember her being a role model for me when it came to eating  healthy foods and living an active life. As I got older I began to pick up on the adulthood struggle with weight. My mom always called it a “constant battle”. I always wondered why it was so hard and if I would have to face it myself at some point. After 3 years of consistently working out and eating a healthy, whole-foods diet without grains and refined sugar Mom has won that battle. She is one of the most dedicated members, she listens, takes time to work on weaknesses, and participates in the wonderful community of TFCF. We often joke the she is aging backwards, or “getting younger with age”, like the movie character, Benjamin Button. 

I am so thrilled to recognize Charlene, known around the gym as Char, as The Fort’s April Member of the Month. Congrats, Mom, you deserve it. Please read about Char’s journey, in her own words, below.

  

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Char Summer 2013

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Char Summer 2010

First off, thank you for this recognition; this is something that I never EVER considered for myself.  I actually cried when I read the email from Ashley and then I thought……they must be joking with me!  Ash assured me that it was not a joke and that I should write about the journey. 

So here goes…….My journey has been in the works for about three years.  I started with the sole purpose of being able to converse with my kids in this new language…..burpees, paleo, WODs, AMRAPs, DUs… In the beginning, Kyle had the pleasure of meeting me in the basement at 5AM and taking me through the movements. This has probably been his biggest lesson in patience so far!  Let me be clear, I have never played a sport, I’m not competitive and not quick to grasp movement cues.  So time has passed and I have plugged along consistently doing banded pull-ups, and modified movements.  Little by little, the bands have gotten thinner and the modifications have become less.  I’ve practiced the hell out of double-unders (DUs) and now can do 20-25 unbroken pretty consistently. I’ve done the same with pushups and have that skill now too. Consistent practice is my key to learning.  I really love the EMOMs and lifting cycles  because the repetition helps me GET IT.  I was able to hit a front squat PR of 155 this week and was thrilled! (Thanks Ash for the magic shoes!)  I also was able to do 2 deadhang pullups …….those were a LONG time coming!  I struggle with overhead movements and wall balls but little by little, as my mobility, strength and coordination improve, I make some progress.

The paleo journey has a similar timeline and has been the other key to changing my body composition and improving my overall health.  These changes have been slow and steady just like in the gym.  I’ve lost 20-25 lbs and 3-4 clothing sizes.  The paleo lifestyle has become very satisfying to me and I seldom feel deprived or have cravings. 

My journey is simply about consistency; coming through the door and doing the best I can on that particular day.  I compete with only myself but LOVE witnessing the progress and transformations of my FORTmates.  The safe, positive environment of the FORT, our AMAZING coaches and programming provide the template for mastery, we just need to show up, listen and work hard.

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Char, the DU master!

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Char & Dave, TFCF Halloween Party

#TFCFVideo

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https://www.youtube.com/watch?v=NujXQeeJn3g

I am so proud of this. Every word that you hear in this video is absolutely true. This dream has become a reality thanks to an amazing family. We have grown and continue to grow into a community of strong and truly fit individuals. We thank all of our members who continue to support our growth, walk through the door every day, and trust the process we have laid out before you. The Fort CrossFit is my home away from home. These are my people. There is an amazing future ahead. Thank you for watching.

A huge thank you to Pete and Rhiannon McHugh of Do Something Different Media Marketing who made this docu-narrative video become a reality for The Fort. Their expertise and professionalism was truly impressive and we look forward to many more collaborative projects in the future!

Core Values

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Core Values…what are they?

I was recently asked to complete an exercise where the first part was to define my core values. It was work-related, so I focused on core values relating to my work. It took me a while, but I finally wrote down my responses. I knew there were no right and wrong answers, but I wasn’t quite satisfied. A few weeks later, I was thinking about completing the same exercise for my own personal life. I had a really hard time defining these core values. I was disturbed by this. Am I a bad person? Why am I struggling with this simple task? Is it simple? Do others struggle with this?

sunset

I looked up some articles on defining core values and it helped me to understand how to think about them in relation to my everyday life. A description that helped me went a little like this: Your core values are like the stars in your sky. You can look to them for guidance no matter where you are. What steers your ship?

Okay, now we were getting somewhere…

I sat in front of my computer for a while, trying to redo this exercise and figure out “the stars in my sky”. I still felt like a terrible, soul-less person. star-less person. But then I began to type. I began to write about concepts that make me who I am. I was describing my core values, I was just having trouble thinking of a single word to go along with them. Maybe I do have stars in my sky after all!

I found this exercise to be motivating and very thought-provoking. As children we are (hopefully) taught about values and they become instilled in us by our parents and other significant people in our lives. As adults we can choose to continue with those same values and live our lives by them or toss them out the window for different ones that fit with our adult selves.

This is what I came up with for myself:

  1. Drive. I always feel a need to be better, whether it’s in my job or my personal life; I always want to continue to journey of being better than I am.
  2. Integrity. Always striving to do what’s right, even when it’s hard. Living the life that aligns with your values. This can be HARD!
  3. Education & Learning. Always continuing to learn and become more knowledgeable.
  4. Fun. Remembering to have fun and life; taking time to laugh and enjoy.
  5. Family. These are the people that you spend time with. They are there for you no matter what.

I would challenge you to take on this exercise. Make this list. It may evolve over time. Sit down and really think about how you operate. What are the stars that guide you through everyday life? How do you make decisions? How do you handle tough situations?

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Change

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Change. It’s a scary thing. At least to me it is. I have always been freaked out by change. I began to realize I had “issues” with change when I was 12 and I had to transition from my hometown elementary school to a much larger, regional middle school. I could walk to my elementary school, I felt safe and happy there. Middle school was 20 minutes away from home and I was mixed in with a bunch of kids I didn’t know.

I felt the fear and anxiety, but wasn’t sure how to handle it. It manifested itself in various ways, upset stomach, tension through my whole body, insomnia, and general all-over stress. For a little kid, things were way too complicated. I eventually got used to going to middle school and fit in just fine.

The next big change was college. That came with a whole host of other issues. The college years, though, were where I really began to figure out ways to take control of the feelings that came along with major changes in life. By the time I decided to go to graduate school I almost felt a need to prove that I could handle change. I chose Oregon; literally one of the farthest places away from New Hampshire. If you folded a map of the US in half, NH and OR would touch.

I certainly become much tougher by moving so far away and enduring the rigors of academia without the comfort of friends and family. I had to make new friends for the first time since middle school. My skills hadn’t improved much, but I did manage to find some great buddies out there. I’m not sure if my ability to manage change has gotten better or if I have learned to deal with the feelings that come along with the change.

I know that I definitely still feel uneasy and fearful when I anticipate a big change, or when a big change actually happens. I tend to lose my appetite and withdraw. I try to remind myself that without change, there cannot be growth. This concept is helpful for keeping everything in perspective. When helping others create lasting, meaningful change in their lives, this is often something I talk about. If you are unhappy with the way something is going, but you keep doing the same thing day in and day out, how can you expect anything to ever be different, or change? 

Change is difficult and can be very uncomfortable. If you know that change is coming, or want to  make a change in your life, it can be helpful to envision yourself on the other side of the change. How does the view look from that side? Is it making you happy; are you feeling good; are you glad you made the change and can you sustain it?

If unexpected change comes about, it may be a little but more difficult to process. Try to keep perspective and not let it send you into a tailspin. Do your best to find the positive, or the silver lining. Talk about the change and call on others to help you manage your feelings.

We’re not too different from the people we were back in middle school, but by now we should have learned that there will always be change in life. Change we ask for and move toward, and change that sneaks up and blindsides us. We are always works in progress, and change is what shapes us into who we become, so we need to do our best to embrace it and not let it drag us down.

If-you-do-not-change__quotes-by-Lao-Tzu-60