Wednesday, May 3, 2017

I'd Double Tap That

True story, I never look at Instagram anytime around 9:30am. I try not to look it until at least 10:30am. Why?

It has nothing to do with me trying to live a more productive life (which is why I leave my phone to charge in the living room, and not at my bedside at night), but it has everything to do with my self-esteem.

9:30 is the Instagram power hour. I have no idea how every single elite, strong, fit female posts at this exact-ish time, but they do. My feed overflows with PR's, novel movements, and more fitness than I feel like we see at the CrossFit Games.

I follow a lot of really amazing elite athletes, and a lot of really normal people -- who happen to CrossFit. The "normal" ones are some of my favorite. The girls with day jobs, kids, life stress, bills to pay, but still manage to hit Diane unbroken and string together muscle ups. But you have to be careful. Because this is all you see. Literally, post after post of each individuals highlight reel. You don't see the long nights. The baby throwing up on them. The rest days they took between those PR's. You didn't know that they were an elite gymnast as a kid and a collegiate soccer player that has been lifting weights since high school. No, all you know is that you're not doing what they're doing. You're comparing your Chapter 12 to their Chapter 47.

But it's so easy to get lost in the never-ending swiping; seriously, did everyone PR their squat clean this morning? WTF. Am I the only girl that can't clean 220lbs right now? Oh, now look at this one, she's eating a doughnut. How does she have abs like that? I haven't eaten a doughnut in 2 years. I'm still thicker than a snicker.



A few days ago, I posted a video of our team practicing with a make-shift Worm. It was a COMPLETE disaster. Literally sandbags almost breaking necks, crushing heads, athletes farting, couples yelling. It was REAL LIFE. It was actually just a normal day of training. It's not sunshine and rainbows and "WOW, WE FEEL SO GOOD!" every day. Nope, most of the time it's a mental battle to get through a training session, to keep moving, and honestly just try not to die. But you don't see that anywhere. You see the PR's. You see the flashy new shoes. The podium finish. You see the one lift that they hit perfectly, and not the four they failed just before it. You see the high fives and hear the fun music. You don't see the girl working out alone with the music off.

So please, do yourself a favor, and remember, that behind every PR, are a million failed reps. Behind every fancy movement is hours and hours and hours of practice. And then ask yourself; are you doing your best every day? Then that's all that matters. Your best. You doing what you can with what you have! And that should be WAY cool enough and fancy enough to post up on the interwebs. I'd double tap that.
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If you'd like to support the Ephrata Chu Crew on their road to Regionals, you can purchase a t-shirt or a tank top at the link HERE! All items can be shipped to your home address. The campaign closes May 8th. Thanks for your support!

Monday, April 10, 2017

We did it!

Guys, we did it!

We had a totally fun and ravishingly successful wedding reception. Never has homemade sangria, Chipotle and dancing been so magical. Now I know why folks celebrate 5, 10, and 15+ years of marriage with vow-renewals, yeah, it's great being married, but dang. The partying is where it's at!

And our team finished Top 15 in the Mid Atlantic - we are headed to Regionals in June!


And even more good news! We finished all of the big house renovations literally the day before this all went down, the day my brother flew in from Oregon. We have been working on our house for over a year - and it's all done! From the roof, to the bedrooms, to the carpet, to the windows, the kitchen, bathrooms, laundry room, and front porch. Everything has been ripped out and renovated in some form, even if it just meant a new coat of paint. I still have paint brushes in the fridge that need to be washed, but ya'll, it's behind us! We can relax again on the weekends. We haven't had a stress-free weekend in almost a YEAR. I went over 6 months without an office or a living room. You try running a business like that. 

We spent an entire day laying on the couch binging on Stranger Things last week.

It was majestic. Absolutely no guilt.

I find myself just standing in the middle of the living room floor sometimes looking around - whose house am I in?



To recap: We got married and it wasn't terrible (you know how I just don't like ceremonies like that), our house is livable and open for guests, and we are going to be competing in Atlanta in June.

I mean, does it get much better than that?

You know, minus the car accident we were in while visiting my family in Portland, it's been a good few months.

I need your input though. I am thinking of setting up a raffle to help raise money to cover the costs of Regionals. $5 donation earns you an entry into a drawing for a free 2 months of nutrition coaching or a customized meal plan.

Has anyone else done any fundraising like this? Ideas, thoughts? I don't want to be super lame, but a trip like this is thousands of dollars, so any little bit helps!

What a great email I got this afternoon! πŸ’ƒπŸΌ . Hi Courtney! I hope you are doing well. I know it's been a long time, you might not remember me. Below is the starting picture of me (my starting pic with you) when I had NO CLUE what a macro was or what it could do for my body. The other picture is one year later end of March 2017, only a 9 pound difference! I had a knee injury which really discouraged me at the end of the 2 months I had signed up for, and I felt like I got discouraged easily and slipped back into old habits but I decided to give the macro thing another try and be blatantly honest with myself (if I ate a piece of cake I logged it and got over it). Though this last year I haven't been 100% all the time about food, I have been steady about exercise, sleep, getting to the gym at least 5 days a week, and I even changed jobs because I was only getting 5 hours of sleep some nights! I want to THANK YOU for all that I learned from you. To be honest, accidentally finding your blog was a miracle. I have been so inspired by what I've learned and done for myself, because of starting with you, that I am getting a nutrition certification hopefully by the end of the summer. My advice to your clients or anyone who wants to try IIFYM is: learn as much as you can during the time that one may have with you, ask lots of questions, be honest, keep logging, and don't take that number on the scale to heart! Again I thank you for all your time. Congrats on your marriage, the OPEN, and I hope to inspire someone as you have I. -Sheila Powell _______________________________ #flexibledieting #fitness #macros #iifym #diet #nutrition #weightloss #fatloss #mealplans #healthyeating #healthyfood #health #progress #consistencyovereverything
A post shared by Courtney Donmoyer (@petiteathleat) on

Sunday, March 26, 2017

But I Don't Want To

Our wedding reception is in less than a week! *Insert dancing emoji*


A post shared by Courtney Donmoyer (@petiteathleat) on


In hindsight, I'm really happy that DH and I decided to wait a few months to have our reception. Lord knows, the ceremony was tough for me. The reception should be fun, but I also can't help but be reminded of how broken my family system is. Ceremonious traditions and I have zero in common. And even though tons of people aren't following the traditional wedding structure anymore, it's still glaringly obvious every time we sit down to plan that I don't fit the mold. The reminder is like a flashing neon sign sitting in front of me that someone keeps telling me not to look at. I sit in this bright, neon light, hoping no one notices how f*cked up the whole thing is, praying for it to be over as soon as possible, to turn the light off.

Mother of the bride? None.
Father daughter dance? No.

It took me a long time, a depressingly long amount of time, to come to grips with the fact that I come from a broken family, but that doesn't make me broken. It just makes me cry more readily during Hallmark commercials. (And those dog food ones? They get me every time). And it makes you feel like an alien with an arm coming out of your head when you're trying to plan a wedding.

In good news, one member of my broken little family is making the long voyage from the West Coast to attend, probably one of my favorite humans on Earth. My little brother. *Insert every happy, sappy, heart emoji available.*



So the crates of alcohol are purchased, the Chipotle catering order is in, and the pies for our dessert bar are being HOME made. 5 days to go until party time.

Why this date in March? Because it's the weekend after the end of the 2017 CrossFit Open, duh! If me giving up my last name isn't reason enough to celebrate, then the end of Dave Castro's voodoo definitely is! The Chu Crew is sitting in 14th on the Mid Atlantic Leaderboard as of today. Our scores are due tomorrow night. From there, we just have to let the chips fall where they may. I'm not even going to say wish us luck, luck isn't what we need. We gave it our 110% - and no matter what happens, I am so lucky and grateful to have had this opportunity and to be a part of this team.



So what else is new? In a nutshell:

1. Our home renovations (on the interior) are almost done! If you follow me on Instagram, @PetiteAthleat, you can see a few Before and After's I have posted (they really deserve a blog post all to themselves).

2. I went and test drove a Ford Edge Sport yesterday and kind of fell in love. Mamma wants a new car!

3. I'm officially a Pennsylvania Licensed Driver and my last name is now Donmoyer. I know, it took me way too long to make that change. I blame being neck-deep in home renovations for putting it off. I honestly would rather be painting ceilings than sitting in a line at Social Security or DMV.

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Things you have to check out this weekend:

Born Primitive is having a sale on all of their leggings now through the end of the month! Use code "Bottoms20" to save 20%!

Love wine? Drink the good-for-you-stuff! Use my code PETITE10 to save 10% on your order. They just dropped a Pinot that's amazeballs!
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"Trust yourself. Create the kind of self that you will be happy to live with all your life." -Golda Meir

Wednesday, January 25, 2017

We Bought a Dishwasher! And Other Adult Things

You heard that right! The Donmoyers are the proud owners of a fancy, new piece of kitchen wizardry.

This is like the Rolls Royce of dishwashers. Super quiet. Dual fan blades. 3 racks for all the dishes. Wine stem holders.  But I was sold when I saw that it came with special, extra long bottle spray nozzles in the top rack . No more hand scrubbing my Nalgene's, my glass kombucha bottles, or small mouth protein shakers!


Besides our Ecobee; the touch-screen thermostat that we can control from our smart phones, we don't have a lot of fancy gadgets in our 100 year old farm house. We don't even have cable. Or a home phone. (But does anyone, besides my grandma, have a home phone anymore?)

We scored an awesome sale at Lowe's and with free delivery and Trav's construction handicraft, we are hoping to have it installed this weekend! I say we, but we all know he will be doing everything. I will make him a sandwich and hand him tools.

That means new kitchen projects are underway: painting the kitchen cabinets, doing something with the 1970's laminate counter tops, and painting the laundry room and guest bath. We don't want to do a huge overhaul yet (replace tubs, sinks, appliances, new cabinets) because we plan on doing a full remodel once Trav returns from a 9 month deployment overseas and finishes school.

Yeah. Deployment #5. Due to OPSEC, I can't say anything more than that, but he's going to be gone for almost a year, in a tumultuous area of the Middle East.

He got the phone call about 10am on Saturday morning, on the first day of our vacation in Portland, OR. It literally came down to him and another guy, and his name came first in the alphabet.

Short stick man, short stick.

It's kind of a mess because he's currently in the middle of a two-year apprenticeship program. While he won't lose his spot in the program, he will lose his seniority and his placement at the local shop (right here where we live). This could mean upon graduation, he won't be placed near home, instead he could be placed at a shop an hour or even two hours from home. Meaning we'd sell our house and property and have to move.

And we love this house (as old and dated as it is) and our property. I want to raise a family here. His dad lives next door and his mom is 8 minutes away. I've never had a familial community quite like this and I really can't fathom losing it.

While worrying is like a rocking chair - it gives me something to do but doesn't get me anywhere - I can't help but find myself worrying. I try to just focus on the time that I have right in front of me - with him, in our funky old house in the woods.

Installing our first dishwasher together.


Sunday, January 8, 2017

New Year, Same Old Me

It's 2017! In fact, we are eight days into the new year. And I made a resolution this year to blog at least once a week. I despise resolutions, I think people set goals that are generally unrealistic, too hard to maintain, and typically result in being forgotten a few weeks, if not days, into the New Year.

What do I like? Goal setting. I truly love sitting down and reflecting on my past and planning for my future. And to me, THAT is what the New Year is about. Let us not say New Year, New Me! But let us instead say, New Year, Same Me! But let's make a better me. 

How do we do that? By choosing a FEW things that would benefit our lives by adaptation or implementation, and then by creating an action plan to make that happen. Fail to plan, plan to fail.

2017 Goal #1: Blog once a week. 

What will this do to benefit my life? It will increase my relationship with my readers, my clients, allow for self reflection, self actualization and keep me focused on my business - thus increasing my business and my reach via social media.

Why was this hard for me last year? Because I felt that if I wasn't publishing ground breaking, riveting, or incredibly knowledgeable posts, that I shouldn't be cluttering up the internet with my random musings. But, in hindsight, that is EXACTLY why I started a blog, and that is exactly what I should be doing. I don't need a purpose to blog; in fact, sometimes just opening a blank notepad and letting my fingers lead the way leads to the best posts ever.

Action Plan: On Monday's I will brain storm post ideas. Based off of these ideas, I will schedule a time to write it, add media, and set it to post either as soon as I am done, or set it post at a later date, Sunday's are my deadline.

On days that I do post, I also want to include a snippet of my training for the day, since, I originally started blogging to keep me accountable when I was just a runner. Hah, how cute.


A photo posted by Courtney πŸ•Petite Athleat (@petiteathleat) on


We are on short vacation in Oregon visiting family, so this morning we dropped into Bridgetown CrossFit and Barbell Club. Not before I almost lost my life slipping on the sheet of ice that has become the ground outside. We are currently in a giant winter storm that has left most of Portland in a complete stand still. But off course, we have to fitness (vacation or not) so we jumped into our rental car (a Subaru, of course) and stomped our way into the gym ... wet, slightly snowy, but alive.

First on the docket:

AMRAP 8 
8 front squats, 115/75lbs
8 Bar facing burpees
8 rounds + 1 front squat

Alternating EMOM 20:
Odd: 5 bench press at 115lbs (then 125lbs)
Even: 5 weighted pull-ups, 25lbs

We chose a weight that was challenging but doable for all 10 rounds, I moved up to 125lbs for the last 3 sets and moved to 3 reps. We changed our grip for the pull-ups each minute, overhand, underhand and mixed.

We finished with barbell rollouts - my favorite core exercise! 4 sets of 10. My low back has been lighting up like the 4th of July again. This used to happen to me when I was overseas in Kuwait, my coach put me on a regimen of weighted GHD sit ups, back extensions, heavy Russian swings, and barbell rollouts; and my back pain all but disappeared. I've gotten away from the accessory work since then, but I will be adding it back in.

Tomorrow we visit CrossFit Fort Vancouver, will have a late lunch with some family, and then head out to Yamhill to spend some time with two of my favorite people in the world.

Did you set New Years Resolutions?

My second New Years Resolution I will talk about in my next post. It involves watching every movie Meryl Streep ever starred in. <3 #goldenglobes2017