Category: Lifestyle

Sep 21

Lessons Learned by Breaking my Bowl at Breakfast

By Hatcher252 in Lifestyle, Mindset Mostly, Nutrition Habits

Debbie Hatch | Family & F.I.T.

Some of my friends say that I can find a relatable lesson in almost anything. I’m beginning to believe they might be right. We’ll blame it on far, far too many years of conducting root cause analysis in the office but I think it’s a good skill to have.

Yes, this happened. But, why?

So here’s what happened. After dropping the kids at school this morning, and grabbing a coffee on my way home, I was really looking forward to breakfast. Especially because I had to get my coffee at Dunkin’ Donuts and it’s quite low on my preference list.

#1 Cappuccino IN Italy

#2 Bailey’s & coffee made by my son or my husband 😉

#3 Custom-crafted cappuccino in a decent US coffee shop

#4 Lavazza

#5 Starbucks

#6 Dunkin

#7 Gas station coffee

Yes, I might have a “problem” with coffee. Do you see how easily, I got distracted and off track just mentioning the word? But, anyway. Dunkin’ will work.

That said, my cup also had a Patriots’ logo on it.
I’m a Seahawks fan, so, umm, ya….

I digress.

THE SITUATION:

With all of the (additional) recent travel, it’s been a while since I’ve enjoyed protein pancakes so I whipped up a batch

These were the pancakes I envisioned…. not the pancakes I ended up with.

(egg whites, dark cocoa, and red velvet cake protein powder – that’s it).

– I reached over the stove for the olive oil, sprayed the pan, and reached up to put the spray away.

– It didn’t slide all the way into its slot, fell out of the cupboard,

– Hit the pan handle which

– Caused the pan to fly across the counter and

– Hit the glass bowl containing my pancake mixture, causing

– It to crash to the floor and break into a million pieces.

– There was pancake mixture and broken glass, everywhere.

MY THOUGHTS ABOUT THE SITUATION:

My first thoughts, in order (and happening within seconds of each other) were:

(a) Crap!! That was my last bit of red velvet protein powder – it’s my favorite for pancakes/waffles.

(b) Is there any way that I can scoop this up from the floor and still make the pancake I was soooooo looking forward to? Yes, that’s gross. No, I didn’t do it but YES, that did go through my mind!!!

I really DID think that (again, see my initial sentence about root cause analysis – in several of my past jobs, I couldn’t just say “this happened”, I had to say “here is the likely reason that this happened.”) and I said those words, verbatim, to my daughter this morning. “Well, this was a series of unfortunate events.”

One thing didn’t “go wrong”. My pancakes didn’t just end up on the floor. Everything actually began with me not taking the extra half a second to get the olive oil back into the slot.

In fact, then, I created the problem.

This didn’t “happen to me”. The world is not conspiring against me. I didn’t have “bad luck”. This did not happen because “it’s one of those days” or “it is definitely Monday.” This happened because I was in a rush (which saved me nothing, by the way).

WHAT I DID ABOUT THE SITUATION:

…and there it was. My breakfast on the floor.

I took the time to clean up the mess first because it forced me to slow down a little bit.

I didn’t have any more of that protein powder but I did have more cocoa and a couple more eggs. My daughter had some vegan protein powder in her cupboard. That stuff is okay to drink but it’s too thin to make decent pancakes. Oh well. It’s all I had.

I mixed up another batch of not-so-great pancakes. Topped them with a little peanut butter.

WHAT’S MY POINT?

My point is that lessons don’t come just from large, paradigm-altering, life-shattering events. Lessons can come in the tiny little inconveniences that happen every day.

You can choose to allow those things to ruin your day OR you can choose to

RE-EVALUATE (What caused this problem)

MAKE A PLAN (It happened. There’s nothing I can do about that. What can I do at this point to move forward?)

EXECUTE THE PLAN EVEN IF IT’S NOT PERFECT These pancakes were not anywhere close to what the original pancakes would have been like). I concur with James C. Collins that good is the enemy of great – and we should not settle – but perfection is the enemy of good. The fact is that some days, good has to be good enough.

Do what you can, when you can, with what you have available to you.

Leave comment

Sep 04

Travel Tips: Road-Tripping & Fitness-Focused Suitcase edition

By Hatcher252 in Fit for the Road, Lifestyle

Debbie Hatch | Family & F.I.T.

My niece, in London, with me. Road-tripping the country!!

The people in my local bars may not know my name, but the folks at the rental car agency do.

It’s nice to walk in on Monday and have someone say, “Ms. Hatch!!!!! How are you today?” In fact, one day the attendant handed me a rose and said, “I saw your name on the list this morning and wanted to brighten your day. How amazing is that?

My paperwork is always done and waiting.

Now if I could just get them in the habit of having my coffee in a to-go cup, I’d have it made!!

Although I travel hundreds of days each year, most people don’t. That’s a good, and bad, thing – depending on how you look at it. Regardless, I wanted to take the opportunity of sharing a few of my travel tips this afternoon.

These tips are for a road trip.

The series will include future installments for air travel, hotel workouts, awesome fitness apps, and how to be creative in finding places to workout while traveling.

Picking the Rental Car

I can select any car on the lot that I like. Things I (and you might want to) consider include:

Ease and quickness of picking up the car. Signing up (for free) for a loyalty program is definitely worth it! Many times that means rather than waiting in line at the counter, you merely find your assigned spot posted on the board – you walk to your car, and you’re outta there. I am enrolled with five different programs.

Good gas mileage. This is key for me personally. I see no need to get an intermediate car. My business associates may disagree. My friend who is over 6’2” definitely isn’t interested in a compact car. My associate who lives for sports, views her satellite radio as the premier requirement.

Full tank of gas. Yes, they are all supposed to be full but that’s not always the case. You do have to check! On at least three occasions (once overseas where petrol was $8 / gallon) I’ve been given a rental car with less than a full tank. Just ask them to fill the car, or give you a different one, before you leave the lot.

I may, or may not, pay for the ability to bring the car back with less than a full tank. It depends on how much driving I’m going to be doing and how much time I have between dropping the car and getting back to the airport after class. Contrary to popular belief, paying for them to fill the tank (provided you’ve used the entire tank – – I mean, I literally cruise in on fumes!) is not any more expensive, and sometimes it’s less expensive, than filling it at a local station.

Speaking of that, be aware the last gas station(s) before the rental car lot IS going to typically be more expensive than any station you might find that’s out a few miles.

USB audio port for my books and podcasts. No, not every car has one, as odd as that might sound. I read voraciously when I’m driving. I have an Audible gold subscription. It’s amazing!!!!

This route does require tolls.

Toll pass box. This can be handy and I never travel throughout the Northeast without one. My personal EZ pass is preloaded with my credit card information but, if I don’t have that with me, for some reason, I rent a car with one.

Who has spare cash for – or wants to waste time – the stop and go lines?

Key fob with automatic entry and audible alarm button. Again, you might think this is standard but that’s not always the case. I travel alone 99% of the time so these safety features are important to me. I will not accept a car that “just” has a standard key and nothing else.

Packing a Fitness-Focused Suit Case

Even with as much as I travel, I still print a list, every single time. It’s the little things you’ll forget without a list: like your under garments. Trust me.

Things that always go into my bag include:

My iPad, pre-loaded with more audiobooks and podcasts than I could ever listen to on one trip! But…what if I don’t have wifi for new downloads? I like to be prepared.

Gym Membership. I love to lift and have memberships to a couple of different gyms. Anytime Fitness is my favorite because I can get into any club, anywhere, at any time, with my key fob. That said, most gyms offer a per day fee even if you’re not a member. Personally, spending $8 – $10 for a workout provides more enjoyment than say, taking myself to the movies. That may or may not be true for you.

Workout Bands. I frequently travel to remote areas so, even though I have my gym fob, there isn’t always a
Versatile. Compact. Full-body workout in a bag!

gym close by. I can use my workout bands to supplement the hotel gym, or even in my room.

My favorite bands are by Fitgevity. They store in a small travel bag and these things stay in the front pocket of my suitcase!

Kate is a friend of mine and she’s offered a 15% discount to my e-Family on individual loop bands as well as the loop band set. Thank you, girl!!!!

Just type “FAMFIT15” during check out.

There are several exercise suggestions on the Fitgevity website. Here are a few I did just yesterday. The bands help (a TON) with pull-ups. You just put one foot, or in my case your knee) into the band. It helps with the concentric part of the movement (the pull UP portion) but not too much.

Fitgevity Resistance Band Workout

Snacks. Chips, cookies, and granola bars aren’t “forbidden” but they also don’t provide the energy or nutrition I need to be a healthy and fit roadwarrior. Rather, I bring packets of tuna, protein powder, water, fruit, Quest bars and yes, chicken breast. RX Bars are yummy too. Have you tried these?

Monochromatic clothing. The more individual pieces I can mix and match – the better AND the fewer pairs of shoes I need to carry! For a week’s traveling, I bring one (an absolute max of two) pair of shoes, a pair of flip flops and I wear my sneakers. No, you don’t really need an entire suitcase for your shoes, ladies!!

My RoadID. Again, this is a piece of safety equipment for me. It contains my blood type, my name, address, and two points of contact for emergencies. I wear this to the gym and every time I go out running or walking. My grandson also bought me this bracelet for running/walking after dark. It lights up with movement.

1 comment

Aug 26

Striving for Balance

By Hatcher252 in Lifestyle, Mindset Mostly

Debbie Hatch | Family & F.I.T.

In quiet times I always have these ideas of putting together exercise or travel videos for you. I plan to get back into the kitchen and share more of my quick, easy, nutritious recipes. Yet, every time I sit at the computer in some hotel, in some new town, to actually write, it’s mindset that comes pouring out.

Jon’s message really resonates with me!!

To be honest, I’m fine. I’m doing {absolutely, positively} okay with everything!

…but not truly great with anything.

There are just too many things to give my all to any one.

I’m fractured and unfocused.

In fact, I’ve been feeling like a circus performer lately. I’m juggling far too many flaming chainsaws (there’s no time for simple balls or pins here)!!

This month is crazy. It’s too much – for even me.
Before you say, “but you always take on too much, Debbie”, yes, that’s true but this isn’t that.

This is not what I had planned and it’s not a result of me just taking on a lot. This customer hired me and only after
the contract was signed, did I find out the classes would be spread out over the entire state. Teaching all day and driving 3-5 hours after class to complete an hour or two of work before bed is not a whole lot of fun.

But…the situation happened and it has to be dealt with. Fact is, sometimes life gets crazy busy.

In two weeks, I have another situation. I’ll teach in one place Monday through Wednesday and then race to the airport, hoping not to miss my flight. I’ll get to my hotel around 2 in the morning and get up at 530 to prep for two days of training.

Again, not my intent, my plan, nor what I voluntarily signed up to do. That is because of a scheduling error that I can’t fix. I’ll have to deal with it.

The tide has gone out. The things that truly matter have been pushed to the back burner. It happens.

I spend a lot of time working with my clients on striving for balance. It’s hard. Life gets messy.

But, I practice what I preach: I STRIVE for balance.

Sometimes I’m successful. 🙂
Sometimes I’m just a woman struggling to find my way.
Sometimes the sense of overwhelm and a deep-seeded fear of dropping one of these things on my head can become almost crippling.

Sometimes I have to jump and trust that my parachute will deploy on the way down.

Sometime I feel like I have very little control over my life.

Sometimes I think we all do….

I’ve received a couple of messages from friends recently expressing concern about me “being down on myself”. Thank you!! Thank you so much. I love you for that!!!!!

I’m NOT down on myself. I’m tired but I feel no differently than I ever have.

Here’s the difference: I am now openly sharing and talking about the feelings I’ve always had. I’m letting you glimpse behind the mask.

and, wow……

Vulnerability is hard for me!! It’s frightening to “put it all out there” but I know if I hide, at best I’ll help myself.

If I share the fact that I – little miss sunshine, full of positive energy and optimism – also struggle sometimes, maybe I can help you too. At least you might see that it happens to all of us: not just you.

Leave comment

Aug 23

Life Lessons from my Kayak: I Prefer a Little Chop.

By Hatcher252 in Empowerment, Lifestyle, Mindset Mostly

Debbie Hatch | Family & F.I.T.

In another life, I coached our US Women’s Dragonboat Racing Team on Okinawa, Japan. (That’s me with my beachy bleached blonde hair, looking back). We traveled to several islands in Japan and were international champions in big and small boats for a couple of years.

It was an incredible time! I loved our team and coaching was awesome!

I still love rowing but I’ve downsized to an individual kayak. My husband and I have spent a few evenings on the water recently (yes, we race – every single time!), and I’ve been reminded of several lessons applicable not only to rowing but to life.

I. Sometimes you’re in calm water. Sometimes it’s choppy, or down-right rough.

While it’s relaxing when the water is calm, it can also get boring if you sit for too long.
It can be nice to get a little push from the current but you still have to steer your boat.
You’ll feel the most accomplished and capable when you’ve worked through a little chop and things weren’t too easy.

II. You have to point your boat into the waves.

Sometimes it’s scary to face the waves (or any adversity) head on. We approach timidly, trying to come at it from an angle. Trying to be brave but afraid to go “all in”. That’s the quickest way to capsize!

Paddling head on and straight into the waves allows you to cut through with the smallest impact. It also gets you through the rough patches most quickly.

III. It’s good to have a destination, but remain open and flexible to alternatives.

Some days floating aimlessly without a destination is all you want to do and that’s okay.
For the most part, though, it’s best to have a general destination in mind so you know where you’re going (otherwise, you might just as well keep rowing in circles).
That said, flexibility is key. For one reason or another, you may not be able to row straight to your destination – or you may not want to. Stop here, go around there, float for a while and/or play.

Yes, this <<<<==== is real, and it’s okay. Enjoy your paddle along the way.

Leave comment

Aug 14

Judge Much? Maybe We “Shouldn’t” but We Sure Do!!

By Hatcher252 in Lifestyle, Mindset Mostly, Movement

Debbie Hatch | Family & F.I.T.

Photo by Michael Stravato for The New York Times

I read this article a few minutes ago. It is about two amazing girls who run endurance events at ages 10 and 12.

In a society that talks A LOT about not judging…

we “shouldn’t” and we frequently tell ourselves that we don’t…

Oh my gosh, is there ever a ton of judging!!!!

This article is a perfect example.

The author wrote, “among some of America’s best endurance runners, were two scrawny girls…” He goes on to describe their thigh and hip size. Why? Because, clearly these bodies aren’t “acceptable” for this line up.
Another runner at the start line told the girls to cover their ears when the cannon went off. Clearly this is not the first time they’ve run. That was condescending and I love Kaytlynn’s reaction of simply staring straight ahead and focusing on her race.
Another runner – who is NOT a medical professional, by the way – stated, “they are smaller than my son and I wouldn’t think to enter him in the race. It could harm their growth.” She further gives her opinion of the girls’ dad as “pushy” and goes for the popular sway by villanizing him and making it seem like he’s putting too much pressure on the girls. Maybe he is. Maybe he isn’t. The woman giving her opinion has positively NO way of knowing that. As the girls’ mom states, “I wonder why some folks are so sure of the best way to raise other people’s children. I thought about answering them, but I decided: these people don’t know us. They’re on the outside and can’t see the inside.”
Television has been banned from the home. Oh, the horror!!
“Dr. Mininder S. Kocher, an expert on sports medicine at Boston Children’s Hospital, said there was not enough solid research to make across-the-board judgments about children and endurance events.” Even so, the author cherry picks a couple of things that “could” happen if young children run.
W. Douglas B. Hiller, an orthopedic surgeon at North Hawaii Community Hospital, said. “Bottom line: I wouldn’t recommend it, but I wouldn’t forbid it, either.”

Yes, deeply immersed in this social-media inspired world, everyone thinks they are qualified to give their opinion. People judge everyone and everything. To be honest, I find it rather annoying. No. That’s not the right word. It’s maddening!!! That’s my opinion and I’m entitled to it.

People think there’s a “cut off age”.

“You shouldn’t do ‘this or that’, at 50″

“You shouldn’t wear this or that at 60”

…although this seems to be turning a little bit and popular societal thought now supports older people doing whatever they want.

“Kids shouldn’t exercise to the ‘extreme. They should do ‘kid distances’.'”

“You shouldn’t allow your kids to do ‘this or that’”

The list goes on and on and on….

Well, I think these girls are amazing!! Not that “they will be amazing” but that “they are”! There was a time, in the not too distant past, when popular sentiment realized that champions had to start early.

Just three examples:

Photo credit: Flavia Mandréa

By the age of 6, Nadia Comaneci was hooked on gymnastics. She trained 6 days a week and 4 hours each day. I have a very hard time believing the masses would find this “acceptable” today. Well, Nadia became the first gymnast in Olympic history to be awarded a perfect 10 (for her performance on the Uneven bars in 1976). She was 14.

Photo credit: Fightland Blog

– Everybody loves Ronda Rousey right now. BUT because she defended her body and said she’s not built to F** millionaires…NOT because she breaks other girl’s arms in the ring, nor because she won an Olympic medal in Judo at the Summer Olympics in 2008. Her mother made her fight several times even though she had severe injuries; and sent her to a match once as a form of punishment. What? That’s clearly child abuse! Popular opinion doesn’t seem to matter. Ronda adores her mother: and the feeling is mutual. By the way, AnnMaria De Mars is pretty friggin amazing, in her own rite, if you don’t know. In 1984, she became the first American to win at the World Judo Championships.

Ronda started training at 11. By 17 she had qualified for the Olympics.

Photo by Edwin Martinez

Venus Williams has redefined women’s tennis with her strength and athleticism. Her father moved the family to Compton, California because of its high rate of gang activity. He “wanted to expose his daughter to the ugly possibilities of life.” Clearly….that can’t be okay!! What kind of parenting is that? I could start a Facebook group to “Save the Williams Children” and I can guarantee you, it would get some traction. By the age of 10, Venus’s serve topped 100 miles an hour. She turned pro at 14.

I sincerely don’t understand. I just don’t.

People find these stories “inspiring”. Yet, in the midst of the person learning their craft, working hard every minute of every day, the popular belief is that “it’s sad”, and “these people are going to have life-long scars”. It takes time to hone your craft and become the best of the best. It’s years and years of work. It’s takes focus – which means it takes focus away from other things. Many times, THE best start at a very young age.

We judge their parents and parenting style. We judge whether or not it’s “okay” for them to do these things. We judge whether they are too extreme. WE judge everything about the process until we rally behind an Olympic champion who is out there representing our country. Then we’ll cheer. We’ll forget about how much they had to do to get there.

I have to ask.

Given the fact that social media is FULL of Rousey meme’s and posts which have nothing to do with her amazing athletic accomplishments but rather one statement she made;

Considering the fact that popular opinion is “we should all be treated the same” and “everyone gets a trophy these days”,

is there even a place in our kindler, gentler future for competitive sports?

Leave comment

Aug 09

About those Doubletree Cookies

By Hatcher252 in Fit for the Road, Lifestyle, Mindset Mostly, Nutrition Habits

Debbie Hatch | Family & F.I.T.

I really try to focus on an abundance mindset in all areas of my life. And, I have to tell you, it can be difficult! It’s essentially that I will get everything I’m supposed to get, regardless of how much other people get. I struggle more in remembering this for my business and personal life than I do in eating but that’s likely because I’ve worked on a healthy eating mindset for a lot longer. The rest will come….I know it.

I know it, because I can clearly remember that I didn’t always have this mindset when it came to eating either.

It’s remembering that the wine, or cookies, or beer, or pasta, or whatever it is that you love, will be there tomorrow…and the day after that…and the day after that.

We don’t have to have it today just because it crossed our mind.

Now, even though it’s easier for me now, there are still plenty of times I struggle. Last week for example. I stayed at the Doubletree my first night in California. I LOVE their cookies. You know the ones. Those giant, chocolatey and nutty delicious cookies. They’re warm. They’re welcoming. They’re free when you check in. I want one!!

The second night, I moved to a different part of the city and checked in at the Hilton. They always leave Pepperidge Farm Milano cookies in my room. They’re right there on the bed when I walk in.

These cookies do not cross my mind on a normal day. I never think about them until I walk into the hotel. Then, I want all the cookies!!! My desire is triggered by seeing them. It’s easy for me to justify them because

(a) they are my reward for a tough day of traveling and

(b) they are right there in front of my face, attacking my senses.

Why would I refuse? I should have a cookie. My default behavior used to be to eat the cookies. My reward was a nice little sugar rush and a warm feeling in my tummy, because…I love cookies.

But….

It’s typically late when I check into the hotel, and I’ve spent the entire day sitting on my butt. The last thing my body needs before going to bed is a cookie.

And…

I travel a lot. This is where business travelers can pack on the pounds: there’s the free hotel breakfast buffet; a quick lunch (if not out of the vending machine or fast-food, maybe a catered working lunch – croissant sandwich, small salad – if you’re lucky – and dessert); dinner out (alone or with a client: either way, you’re exhausted from the day and are looking for comfort food) or at the free hotel evening reception, maybe a couple of drinks in the hotel bar, and the cookies. It adds up.

QUICKLY.

I’m in a hotel hundreds of nights each year.

Just focusing on the cookies, never mind everything else. If I eat a cookie (314 calories, 17 grams of fat and 39 grams of carbohydrates for the Doubletree or 230, 13, 26 in the Milanos) each night I’m on the road (4 nights a week), that’s 1,256 extra calories per week. 5,024 calories extra per month, and 60,288 calories each year that I travel.

On nothing but a cookie!!!!!! …a cookie to which most people would say, “what’s the big deal?”

You can easily see the problem! It’s a big friggin’ deal!!!!!

With an abundance mindset, I remind myself that I can have a cookie any time I want but not every time I want.

There will be another hotel and more cookies tomorrow. I know that! It’s still not easy and I’m not yet at a point where I can actually “trust” myself with the cookies so I’ve had to change my default behavior. Now, when I check in and they start to hand me a cookie or ask if I want one, I have to say, “no thank you”. Don’t even accept the cookie.

When I get to my room, I have to get rid of the Milano cookies and – I’m just going to be completely open and honest here – throwing them in the trash does NOT work. I will, in a moment of weakness, dig that package out of the trash and eat them. I’m not proud to say this but, the fact is, I’ve done it more than once. So, now, I open the package and flush them down the toilet. …as soon as I walk into the room.

The trigger is there.

My behavior has changed.

My reward has changed. Now instead of feeling guilty; I feel empowered. I make the choice to either eat or get rid of the cookies. I’m not eating them out of habit.

1 comment

Aug 09

You’re Not a Weekend Failure

By Hatcher252 in Empowerment, Lifestyle, Mindset Mostly

Debbie Hatch | Family & F.I.T.

I’ve received a couple of messages from people who struggled to stick to their goals yesterday. That’s not uncommon. Weekends tend to be more difficult for many people. You’re not in your typical routine. Things are less structured, etc. We can undue all of the progress we made throughout the week in one weekend.

If you didn’t take care of yourself in the way you’d prefer yesterday; meaning it wasn’t in line with the goals you’ve set….

…we’re not going to say you “fell off the wagon” “were bad” or “failed”

Learn from it and get on with TODAY!!!

How do you do that?

1. Think, consciously about what happened yesterday.

2. Evaluate why you made the choice(s) you did.

3. Plan for how you might change your decision to be more in line with goals, the next time this situation happens (and it will).

For example:

Were you super busy and you didn’t have time to eat?
– – Keep something in your purse or your car (all the time, so that it’s there when you need it). I learned this in a hurry when I had a son playing football and a daughter cheering. They were on different teams with different schedules. Following sports, we’d have some type of scouting activity to go to. We’d leave the house in the morning and not get home until late in the afternoon.

– – Things like a couple of ziplock baggies with a scoop of protein powder; some unsalted almonds and raisins (or cranberries); high fiber cereal; or protein bars (find a variety that won’t melt, will all work. Pure Protein fit the bill. I’ll be honest: they are not the most tasty!!! They do provide nourishment though when you’re running on empty and don’t have time to stop and eat.

Were you sitting around the house, so you ended up munching all day?

– – When you’re bored, it can be easy to eat mindlessly. Ask yourself, “am I really hungry?” Have a glass of water, go for a short walk, think about something you’ve had on your to do list you want to get done, and start working on that. If you’re going to snack, get out one portion of whatever it is. That way, even if you decide to have a second portion, you’ll know how much you’re eating rather than being on auto-pilot.

Were you out with friends and you decided to have a drink or two?

– – So did I. I made a conscious choice though. I thought about what I’d done during the day and whether I really wanted a drink OR I was just going along with everybody else’s choice.

Personally I decided to order an IPA from a local brewery that I had not heard of before. I drank half of it but didn’t really like the flavor. Too grainy and too much of a hops taste. Not my favorite. As we sat there for a while – we were done eating and were just chatting – my husband said, “finish your beer so we can go” and I said simply, “I’m not going to finish it. I don’t really like it.”

** Here’s the thing. How many times do we pay for something at a restaurant and feel like we HAVE to finish it. I mean we paid for it…….
– – That beer cost me the same rather I drank the whole thing or I didn’t. We’re back to that “waste vs waist” concept I’ve talked about before. If I drank the rest of the beer, I wouldn’t have enjoyed it. I didn’t like it, AND then I would have consumed those extra calories merely so I would “waste $4”. Come on…… Where’s the reward in that? I would have been drinking it out of guilt.

How do you undermine your goals on the weekend? What do you struggle with?

Leave comment

Aug 08

3 Ways to Help Yourself Survive your Desk Job

By Hatcher252 in Fit for the Road, Lifestyle, Movement

Debbie Hatch | Family & F.I.T.

I love this infographic published in the Washington Post.

…and here’s why. It applies to SO many people. This is a reality!!

My job requires me to either be on my feet all day long (when I’m teaching), or has a lot of sitting (non-teaching days when I’m writing contracts/curriculum or when flying long distance). A lot of people think the part that’s hard on my body is standing all day. In reality, neither of these extremes is great.

Many of my friends, family, and clients have desk jobs that require hours of sitting each day. My son had surgery recently for a herniated lumbar disk so we know, first hand, that these hazards are real.

Short of getting a new job, what can you do about the occupational risk of sitting too much?

1. GET UP AND MOVE AROUND PERIODICALLY.

If possible, go for a 5-10 minute walk each hour.

At the very least, employment laws (remember, Human Resources is my “regular” job) require you be provided two 10 minute breaks each day – walk during those breaks, and at lunch. Not only is this good for your body, but also for your mind. You’ll be more productive when you return to your desk. I had lunch with an executive yesterday, who has “walking staff meetings”. When her staff meet for their weekly meeting, they bring sneakers and instead of sitting in the office, they all go for a walk. I LOVE that idea!!!

If you’re not in such a progressive environment, and can’t go for a walk, at least stand up and stretch at your desk for a few minutes. Stretch when you go to the restroom if that’s all you can do! (Do what you can, when you can….)

If you’re interested in some “at your desk” exercises, let me know. I’d be happy to send you some.

2. EXERCISE.

Giving up on exercise because we’re burnt out from work is common! But that’s the worst thing we can do. That means, we sit in our car and drive to work, sit all day at work, sit in our car to drive home and THEN sit on the couch all evening until we eventually lay down. You can see how all manners of problems can be created in this environment.

Make time to exercise, at a minimum, 20 minutes every day.

Do what you like. That’s the only way you’ll keep doing it!! Do what you can.

Remember, though, that there are tremendous benefits to weight training. I’m not talking about becoming a body builder. I’m talking about maintaining muscle (which burns more calories than fat) which helps to stabilize (and move) your body throughout your entire life.

3. STAND MORE THAN SIT. PULL MORE THAN PUSH.

When I work with clients who spend a lot of time sitting, the very last thing I want them to do in the gym is sit down.

Get off the equipment!!

You’ve spent all day sitting down, now is the time to stand. Get on your feet. Every exercise that a machine allows you to do can be done with free weights, or universal machines.

I have clients do more pulling that pushing when we exercise together. Why? To strengthen those upper back muscles that have been slumped over all day while you’ve been on the computer.

Leave comment

Aug 04

What’s the Deal with all the Random Numbers?

By Hatcher252 in Empowerment, Lifestyle, Mindset Mostly

Debbie Hatch | Family & F.I.T.

Today I’m in a mood to rant.

Rant against excuses.

Rant against self-imposed limits.

Rant against society’s obligatory feelings tied to random numbers.

Rant, specifically, against using your age as an excuse, or letting others do that for you.

Here are just a couple of personal examples to give you an idea of what I’m talking about.

I went to the track a few early mornings at Mountain Home Air Force Base in Idaho. One of the Chiefs had some Airmen, including my daughter, out there at the same time. They were doing group physical training and I asked to join them. He let me. Once we had completed the workout and were stretching, he said to the Airmen, “You should be ashamed of yourselves. This woman is doing more pushups and running faster than you….and she’s old.”

WTH? Yup. It’s true. I have witnesses. PS, it might have had more to do with the fact that I’ve exercised throughout my life and these folks were just starting out. I don’t know.

– – – This had nothing to do with age though.

I went to the doctor’s in October, had an annual physical and a bunch of lab work. She told me, “You’re as healthy as a 36 year old woman.” I walked downstairs to get a flu shot and was told I was ineligible for the nasal spray. “Why? That’s what I got last year. I prefer it.” The girl at the desk said, “Because of your age. People over 50 have to get the shot.” It seems there are no exceptions for people over 50 who are as healthy as 36. I was slightly annoyed! Not gonna lie.

– – – This is a random imposed limitation based on age; it has nothing to do with the person.

It’s not just 50 either. My son had a herniated disc several weeks ago and needed to go in for surgery. His doctor told him, “At your age, you’re going to need to slow down.” At your age? He’s 30…and you’re a doctor!! My son has had back surgery. My daughter is having hip surgery in a few weeks. Not me. My children. If it was me, people would attribute it to my age, but…

– – – It seems like this is not age-based.

And it didn’t start at 50 for me either. From the time I was a teenager, through just two weeks ago, people have told me:

“You’re not old enough. Sure, you’re doing things now. You’re energetic, you’re full of dreams, you’re still able to work hard. You don’t understand. You’ll slow down when you’re 30, 35, 40, 45, 50…last week it was 90.”

No I don’t understand.

I don’t understand why I would allow ANY generic number to restrict the way I live my life. This includes the number of pounds I weigh, displayed on a scale and the number of years displayed on my birth certificate!!

– – – These are societally expected limitations; they have nothing to do with the person.

If it’s bothered me for a while, why am I just mentioning it today? Well, for a couple of reasons.

First, a friend of mine stopped me on the street the other day. “Debbie, I’m now 56. I like to run and it doesn’t cause me any pain but should I stop running? I mean, because of my age?” She feels fine yet this is what she’s been told.

– – – This is a societally expected limitation, which has the potential to turn into a self-imposed limit based on age; it has nothing to do with the person.

Then, when I was talking with someone about my challenges in trying to learn so many new technological and social media things recently (I created my own website, started a business page for Facebook, Instagram, Twitter, and am learning about Speakpipe and Periscope), my friend said, “It’s our age. I can’t keep up with any of it, either.” Look, it may not be intuitive because I didn’t grow up using a computer beginning when I was two (like my grandchildren) but I am also not willing to give up learning new things because I am “a certain age”. A few years ago, I had a friend – a Bataan Death March survivor – who was showing me things on his computer. He was 87 at the time.

– – – This is a societally expected limitation, which has the potential to turn into a self-imposed limit based on age; it has nothing to do with the person.

And…then there was this Disney Princesses Age. Which just made me laugh, and pushed me over the edge. 🙂

I’m ranting. It bothers me! Know this, though. I’m not immune. Knowing that the only one limiting us is ourselves, and actually doing something about it are two different things! I’ve never cared how old anybody else was, how much they weighed, the size of their pants, nor about any other random number that was assigned to them. But those numbers assigned to me? Well, that was a different story altogether!!

In fact, until June of 2014, I never told anyone my age. I didn’t want anyone to know. I didn’t want anyone to think I couldn’t do something because of my age. I also didn’t want them to think I was “amazing” because I was doing things at “my age”. That happened in a boot camp class. I was working hard. A total stranger came up to me after class and asked how old I was. I said, “just a little older than you” and her response was, “Wow. I sure hope I’m in half the shape you’re in when I’m your age.” It was meant as a compliment. You know how you make that happen? Keep working out!!

– – – This is a societally expected limitation, which has the potential to turn into a self-imposed limit based on age; it has nothing to do with the person.

In 2014, I celebrated my 50^th birthday and decided that I would face the fact, publically. It took me a few days after my birthday to work up the courage to actually put it out there. I had just brought home three new trophies from a figure competition. There was NO reason I should have felt less of anything, but somehow having other people know I was 50, bothered me. It bothered me a lot. After a few days of brooding, I did it anyway. I stopped hiding.

– – – This WAS a societally expected limitation, which had the potential to turn into a self-imposed limit based on age; it had nothing to do with the person.

Now, if I want to be honest about my personal aging. Is anything different? Sure!

I now wear glasses to read. That bothered me for a long time. I was very self-conscious of putting them on my face. What to hell? I have friends (several) in their 20s and 30s who wear glasses. I know plenty of people who have worn glasses their entire life.

– – – Evidently, glasses aren’t limited to a certain age.

I no longer have aspirations of being an MMA champion, or competing on American Ninja Warrior. That’s not because I’m in my 50s. It’s because I haven’t trained in those things and, at this point, I don’t feel like putting in the time commitment, or effort, that doing those things would require.

– – – Changing goals is not always age based.

I don’t like to sit for long periods of time. Scoliosis has rendered some limitations in my back and neck. That developed when I was 13 or 14 and my niece has it too. Even with that, I can deadlift more and squat deeper than I have ever been able to in my entire life.

– – – Scoliosis is not based on age. Weight training is not age limited.

PS, the kid sitting next to me on the plane is also having a (VERY) hard time sitting still!

– – – – Antsie-ness is not based on age.

I now don’t run as much as I used to. Not because of my age but because I never enjoyed running and now I know I don’t have to. There are plenty of other ways for me to exercise. I have a few friends who recently ran their first half and full marathons. They were, gasp, 50. I’m training for a powerlifting completion. This was their first; it will be my first.

– – – Starting new things is not based on age (and neither is stopping things).

I don’t look like I’m 20. Guess what? When I was 20, I didn’t look like I was 6, either. My life was a mess at 20, short of making my son a baby again; there is NO reason I would want to go back to that time of my life. Here’s the thing. Every single person on the face of this earth, you, me, and everybody else is aging. We’re the lucky ones!

As we get older metabolism decreases, bone density may decrease, we may have had more injuries, which carry more scar tissue. At some point we go through menopause or see dips in testosterone. Those hormonal changes, change things. When I’m 90, my body may require me to slow down.

In the meantime, it’s super easy to use random numbers as an excuse.

Yes, I am older but I am not old. My age does not define me – that number, by itself, tells you nothing about me at all. Today I am smarter, more courageous, more experienced, and the strongest I have ever been. I’m also happier and have less tolerance for drama and no need to compare myself to anybody else.

This isn’t about me!! It’s about every single one of us. All I can offer you is my perspective for consideration.

If you don’t want to do something, don’t do it but own your decision! Don’t use the numbers as your excuse!!

If you haven’t exercised in years, if you’ve never eaten well, if you’ve worked too many hours with far too much stress and too little rest, THOSE are the things that have caused you to get to the place you are today. It’s not “your age”. Know what?

You can change any of these things if you decide you’d like to. You can change your life, at any age.

Mindset * Nutrition * Exercise

…are for, and in spite of, life!!

Leave comment

Aug 03

5 Tips for Getting Stuff Done

By Hatcher252 in Empowerment, Lifestyle, Mindset Mostly

Debbie Hatch | Family & F.I.T.

There is so much we’re trying to accomplish, isn’t there?

I mean, we have work, family, community, friend, and personal commitments. It can be difficult to fit everything in. This is definitely true for me!!

My commitments might be different than yours. Yours might be different than everyone else’s.

But, you know what? I don’t know of anyone (anyone!) who just wakes up each day without any type of responsibility. Maybe you’re taking care of children. You’re studying for a class. You’re preparing for a competition. You have a project at work. Whatever. There IS something you need to get done!

I read a fantastic article the other day covering 5 things we can do in order to FOCUS on what needs to get done. I thought the perfect time to share this would be Monday.

Now, before we address the steps, for illustration purposes, let me tell you about just 3 of the things I’m working on, and why creating an environment of focus is so important for me personally.

I want my human resources business to continue to be successful. It’s been a lot of work creating this company
My businesses are a priority.

from nothing. It is a lot of work staying up with constant travel, and changes. I need to read regulations and proposals, constantly. I need to keep my handbooks and presentations current. So far today (I’ve been up for 6 1/2 hours) I’ve written 3 proposals – they take 45-60 minutes each; set up complete travel arrangements for 3 trips; reconciled credit card reports; taken half a dozen phone calls; and answered e-mails for one hour (I set a timer…most of these have required research. I’ll save the easy ones for later when I’m tired and don’t need to apply so much brain power. )
Not only does this provide my income (it’s my “job”) but I also know, based on constant feedback that I receive, that I am making a difference with the training I provide and that’s important to me.

I am a helper.

Always have been. It is what drives me, at my very core.

I am motivated (in all things) by being able to make things just a little easier for others. That might be by making things easier to understand; and, therefore, less stressful. It might be helping to carry the load. It might be helping someone with their diet and exercise so that they can feel better and worry less about their health.

For the human resources stuff, when I get feedback, like I did two days ago, from a former Pennsylvania dairy farmer turned government employee (because of some serious medical issues, he was forced to sell the farm) and his wife, it quite literally brings tears to my eyes. This is why I need to focus on being comprehensive and accurate. He said, “Debbie, we simply can’t thank you enough. We were very worried about making these decisions. They affect our lives. We’ve talked for hours and my wife has done tons of research but that only added to our confusion. You’ve made it so easy. Thank you. Thank you. Thank you. You didn’t make it more complicated than it had to be. You didn’t tell us what to do. You didn’t even give us your opinion. You gave us the facts, and told us how to think about it and make our own decision. What you do is invaluable. We are now confident in making the best choice for the two of us.”

My clients are a priority.

I want Family & F.I.T. to become a resource for people. Helping people realize they can stay healthy, and fit, without spending hours in the gym everyday – no matter how busy they are – no matter how crazy their life, is super important to me.
Today I kicked off my #GetB2B program so I’ve been writing content and responding to personal e-mails. I had to re-do and re-submit my LLC registration paperwork, wrote new plans for two clients, and spent 45 minutes working on the membership site that will open on 1 September.

Here, too, I’m helping.

I’ve given a lot of time, some money, and a few sleepless nights managing this page. It’s a passion. Sometimes I wonder if it’s making a difference at all. Last Thursday, I received two messages; and Friday three more (perfect timing!!!!!!) affirming that it IS helping people.

That’s enough to keep me going.

To do so, though, I need to find the time to research information, stay up to date, post blogs, and answer questions. It doesn’t “just happen”.

I need to take care of myself, or I can’t help anybody else.
…and I am a priority!
I exercise pretty routinely because I KNOW how important it is to my body and also my mind! I make time for this! Throughout August though, I’m participating in the #20x20challenge as an added layer of personal accountability. I have (another) coast to coast flight tomorrow so I need to prepare some things to bring with me as I travel. I refuse to leave this up to chance.

How do I get stuff done? How can you?

1. Schedule your solitude.

I love this quote, “Collaboration and connecting with others is a beautiful thing, but in the end, creation is done in solitude. All great art is done in isolation. All creative work must be done by shutting out the outside world, sitting down, and creating.” – Leo Babauta

From a work perspective: With my travel schedule, this is a challenge for me. Either I’m exhausted, or I am finally getting some down time and don’t feel like doing anything. Sometimes I have a headache. Sometimes my brain is just fried. It’s hard to think when you’re tired or stressed. It’s hard to be creative when you’re merely attempting to put out immediate fires. It’s hard to consider new ideas when you are inundated with too much.

From a workout perspective: Find the time to fit some exercise into your schedule. Remember, that this can be whatever you enjoy. It might be going to the gym, going for a walk, taking a jog, doing an exercise video in your living room, or dancing around with your kids/grandchildren.

Solitude has to get on the calendar. It has to be non-negotiable!

I am not a morning person. I don’t like to get up, regardless of how long (or short) I have been sleeping. The only time I can fit this in, though, is super early in the morning. As soon as I get up, I set my intention for the day. Perhaps for you, it’s during your lunch break or once you’ve put the children in bed.

Here is a snapshot of my desk at this very moment.

2. Clear your desk, and work in an uncluttered area.

From a work perspective: I’m not going to lie. This is a challenge for me. I excel at pile management. I always
have 8 million things I’m working on, and they’re piled up all over the place. I know for a fact, that I’m more productive if I work in an uncluttered space. Thank goodness for so much time in hotels!!

From a workout perspective: This is the easier part for me. I go the gym (either the “actual” gym or in my basement home gym). Get out of your typical environment. Again, it’s fine to workout at home but have a specific place where you do that.

When you’re in your space, focus on what it is you’re attempting to accomplish. Nothing else.

3. Disconnect from the Internet.

Yes, shut it off!! Everything. No FB, no e-mail, no Pinterest, no automatic messages popping up on your cell phone. We’ve gotten to a point of thinking we need to be available every second of every day. The world is not going to end if you’re offline for an hour of so. I promise. I know, it sometimes feels like that.

I talked about this in my To Don’t List blog.

From a work perspective: When you get on the computer to accomplish something, shut down all of the other programs. That incoming e-mail notification is going to be a distraction, whether you actually go to the message or you don’t.

From a workout perspective: Resolve to use nothing except your workout log and/or music. Trying to workout while checking email, texting, or playing solitaire (I’ve seen it…..please just don’t) is a waste of your time.

As you start your project (work or workout), shut off the cellular service function of your phone.

Take it one step further by hitting “do not disturb”.

4. Focus on just one thing.

I’m working on this one.

The way that I handle it is by setting specific blocks of time throughout the day. This 30 minutes is only for checking e-mail. This hour is only for working on a blog. This hour is only for preparing proposals.

“It’s not ONLY one thing. It’s only one thing at a time.” – Gary Keller.

5. Use simple tools.

This, too, is about limiting distractions.

Jon Goodman shared this quote the other day. “Apples have fallen on people’s heads since man first stood upright on two legs and walked under apple trees. But Isaac Newton was the first one to perceive the significance of this event.” – Rollo May

Think about that for just a second.

How many apples have fallen on your head without you thinking about them?

How many opportunities have come your way (even yesterday) which you missed because you were too distracted to even see them?

From a work perspective: I had a perfect example of this last week. One of my customers placed their order for handbooks too late for the production plant to get them out prior to our scheduled class. I was too busy to give this much thought. It crossed my mind but I was too fractured to actually think….until the morning of class. I had finally had a good night’s sleep. I finally had 10 minutes to truly focus on the issue. I came up with a solution at 630. Class started at 730. “Disaster” averted. While everything worked out, it sure would have been nice to have had the time to figure this out a few days in advance.

From a workout perspective. Don’t make things more complicated than they need to be. There are a lot of things advertised out there as “new” but the fact is your “old” standard exercises work. You don’t need a new program. You don’t need some fancy new gadget. You don’t need the latest video. You need to move your body. Someone sent me a text yesterday. “I can’t afford to go to the gym right now. If I workout at home, is it as effective?” YOU bring the intensity to your workout. You can have effective workouts or be wasting your time in the gym. You can have effective workouts or be wasting your time at home.

I have a notebook. Yes, you read that correctly. An actual lined-paper, coil-bound notebook. Several of them. One for my to do list, one for my workout (plan and log), one for miscellaneous thoughts, one for blog ideas.

The notebooks are simple. I can use them, even on the plane or if my laptop/phone batteries are dead (which is sadly, quite common). There are no distractions. I don’t have to be continually logging into some tracking app on my phone. There are no flashing lights, no pop-up messages, nothing competing for my attention.

Stay focused. Implement even one or two of these tips and see if it makes a difference for you. I’ve been completely honest in sharing that I don’t do all 5 on a consistent basis.

We all have something we can improve on.

Do you have anything you would add to the list?

Leave comment