I'm not normally a fit crasher, however I realized this weekend I was going to be, so I want to borrow a concept from the true fit crasher: http://dcfitcrasher.com/

My first ever fit crash was at Yoga on High. 

1081 N. High Street, Columbus, OH 43201 

 I was in town for the Arnold Classic Fitness Expo, Bodybuilding show and general fitness blow out. I decided to take a drop in Hatha Yoga beginner class. While I've been practicing various forms of yoga over the past 6 years, this fit crash was inspired by my fitness newbie friend who I started running a year ago and thought it was time to introduce a new training idea. We crashed the 1045  drop in Hatha class led by Colleen Leonardi. Colleen welcomed us to her studio that actually filled up right until the class started. She took a minute to welcome us to do what our body's would let us do. I'm familiar with the concept of listening to your body, but my fit crashing partner has never done a yoga class before. Colleen did an excellent job of explaining how to breathe, listen to our body's and feel our body adjust as we took in our breathing. Our class was packed to the point where we actually opened our hearts and shared the equipment as she explained what we do to our bodies during our daily desk jobs during her intro to chair yoga segment. I always enjoy the end of class where I get to practice my deep breathing and relaxation. No I didn't snore.

The studio was very clean, and warm and equipped with the blocks and blankets that make working through the sun salutations enjoyable. The most enjoyable part of the class was being so close to a great group of people who all opened their hearts and breath to the practice. I was amazed by the way Colleen stopped over to help my partner focus on proper form during the chair portion.

In all if I lived in Columbus I definitely would keep up a weekly practice at Yogaonhigh, however I'm back in the 'burgh and will continue my weekly at work practice, primarily a Kundalini practice. 

Yoga on High thanks for being so open!

Glass of wine is poured.

Sunday evening is here. I'm home the thermals, running tights and knee socks are all in the washing machine. Time to reflect on my weekend, pretending to be more than a fitness fan and trying to be a fit crasher in Columbus OH while taking in the Arnold Classic.

Goal one was to take my brain away from work.

Goal two was to get inspired to take my training up a notch since right now I'm in between doing what I want to do in possibly competing and taking advantage of enjoying a game I love by committing more to soccer.

Goal three was to keep inspiring a fitness newbie to continue running and finding an activity that will allow her to connect to a lifestyle.

Goal four was to introduce the little bro to crazy inspiration.

Goal five to relax and have fun with friends, family and extended family members.

In all the weekend was a check on all items, oh and I may be copying a concept from https://twitter.com/DCFitCrasher below when reporting on goal 3. (I stumbled upon her twitter last thanksgiving when I was hanging out in the Queen City looking for something more to do than the Thanksgiving Day race which I ran with the the fitness newbie noted below. While I tend to be dedicated to the training pattern I use at the gym, training with friends, on the soccer field, on my yoga mat, and on the rail to trails around Pittsburgh, I definitely like the approach she uses to make fitness a constant exposure to fun.)

 Today was the one year anniversary of my fitness newbie (Ms. Linds) completing her first 5k. I know you must think I'm a masochist introducing a newbie to 5k running in with an early March race in Columbus OH, however this year she actually signed up for the race before me! I decided to push my fitness newbie to explore a few different things this weekend: the Arnold Amateur bikini, figure and fitness show, Yogaonhigh.com and the world of jasondihr.

Thursday night I dragged my fitness newbie to the Arnold Amateur show at Veteran's Memorial Coliseum. This was her first show ever, so we did the what looks normal vs too muscular discussion. We also discussed what it takes to get to the stage and how much it really costs the competitors. In all it was a productive evening.

Friday we took in the expo and took a few minutes to view the female pros step onto the convention center stage and discuss the difference between the pros and the amateurs. We also took some time to take pictures with the sponsored athletes. 

Saturday we became fit crashers! Here's where wine and a long weekend become a real challenge as I'm going to do my best to properly link to the crash report. http://dcfitcrasher.com/

I realized my fitness newbie really needed to connect to her community. I also realized she never really experienced the benefits of yoga, so I looked up a yoga place we could walk to in 30 degree weather. We found Yoga on HIGH, because it's located on HIGH St. in Columbus.

 2nd blog coming so I can give credit to the http://dcfitcrasher.com/ and Ms.

Colleen Leonardi who had one awesome drop in class that was packed!

Let me jump to today, since technically my fitness newbie has improved over the past year. I'm normally not a statistic person, but in this case it shows progress.

2012 5k time for my newbie who I ran with at her step by step last year in her first every race:

551        38:18.2    12:21

2013 race in which I kept backwards joggging to keep an eye on for most of the race:

484	37:49.6	12:12/M

 After today's race we took in the expo again this time meeting Ms. Nicole Wilkins. Thanks again for being so inspiring and making time at the Met-Rx booth.
 
I apologize to all those bodyspacers I didn't meet up with over the weekend. I also thank all the awesome people at the bodybuilding.com booth. I sucked it up and did my 90 minutes in line to take pictures with the gang. Including Ms. Solomon and yes Mr. Booker I will drop off your Razor brochure at ********. They will apply it!  

I started my current pocket sized gym notebook on Dec 4, 2012. I currently have about a week left to use it to keep my:

• workouts,
  
•  nutrition,
  
•  running for soccer,
  
•  H2O,
  
•  dog walks,
  
•  Pens games watched,
  
•  trips to Dr. Tom to get my neck moving again,
  
•  hours on the table with my massage therapist Marissa to keep the legs running,
  
• workout partners who make doing the work all that easier,
  
• grocery lists,
  
  
• dinner plans and
  
  
• date nights.
  
  

It's not that I don't trust Siri, I just like the separation of Iron and Technology. A pen when broken is a lot cheaper than my Otter box.

 Ok so why this boring story: on the front and back covers I scribbled down MY goals for 2013. The front is the gym and physical set; the back all about work. So where does life fit in goals? Silly that's the important stuff that just happens and no matter what is on the back or front, front or back it's the part that really fills in the pages between. I just choose to write about my release from living, working, stressing, loving, and well you get the point.

Before I go into my goals list, here's my dilemma in which I need some assistance. Last summer my existing employer announced that I was going to have a new employer effective just a few days ago. About two years ago I decided that once life settled down a little I'd like to go back to school either for an MBA or an MPH. The MPH while not sounding as marketable as an MBA really strikes me on the personal level, because it's really about changing lifestyles as much as it is about the data.

Under my old employer the MBA assistance plan provided an incentive for me to pursue that over the MPH. I'm currently not sure if the same benefit exists which now makes pursuing the MBA a financial pondering point. I'm not beginning to look around to see what the average cost of obtaining an MBA will be, especially since a college coaching job is not on my horizon; what should I expect the completing the program would do to my market value, and how long I should expect before I see a return on my investment in me.

SO HERE's where the back cover comes in; the company change through acquisition has me wondering where else I can apply my skill set in this new company. I realized that for so long there were cultural boundaries that limited the how far. I also had begun to walk down a path that would have allowed me to justify an MPH to my old company by informally supporting the workplace wellness movement. I'm currently trying to rethink my LinkedIn to highlight some of my non-standard projects to my new world.

In case the unknown school cost factor has me dwelling. I don't dwell when it comes to working with the iron.

I'm trying not to obsess on the dollar amount or give up the plan or decide to draw up a completely different career path. Even though sharing my passion with several friends have helped me understand what it takes to be successful in the world of training. I think the current plan is still a pretty good one.

So the back cover continues on hold as I research the what next in the land of where I am . . .

Since I know body space is full of knowledgeable and encouraging people please chime in on the payback for doing grad school. 

Oh and now for the in between:

 I've slowly nudged a few people to workout with me and I've been getting them on the Jamie Eason 12 week life fit program. Why? Let's just say the instability of dumbells is what we sometimes need after breaking into the gym using machines.

Yes there is some resume reviewing going on for a few friends and family members to they can find their next progressive steps.

Now for the front cover that you've all been waiting for, the goals of physical state fall under fitness/cardio/soccer:

1. actually do my own photo shoot to capture the progress, I've made since my last ACL recon back in 08.
   
2. cut my 5k time down to 28 minutes
   
3. pick a show-amateur and natural; train and do it
   
4. upgrade to get my state level certification to referee
   
5. encourage the brother, lady, mom, aunt and the lil sister to get moving more
   
6. ride the rail trails from PIT to DC- this is one of my training buddies bucket list items and dang it I'll make sure he completes it, even if it means he's going to love dumbbells. 
   
   

OK I've scribbled it down. Keep nudging please and help me not dwell on the what next in the career path.

2012 wrap up

__ Newbie runner and I ran 2 5k's and 1 10k! Not great times but all three races were completed!

__Newbie weight training partner is now posing in the mirror, completely amazed at muscle definition.

__Personal cardio miles have be racked up to a number I never could have predicted.

2013 goals have been written.

Stay tuned as goal one is get the nutrition on track to get definition.

Once upon a time I tried to blog weekly. Then I tried twice a month. Now . . I can't remember the last time I blogged. 

Why?

Let's say training, life, and building a network of real life people to train and have fun cardio with has been officially created. This has led me to wonder which path I need to follow. Very quickly here are the paths of gone down since the beginning of 2012. All are working, some are starting to feel like work instead of fun, but they do fit into the schedule at this time. I just need to determine a direction before year end since my weight continues to hover at 200 and my muscle building can't happen as long as I'm doing a lot of real life cardio.

• I've been playing soccer weekly since last Thanksgiving. On average 2 games a week. The arm injury from last May is almost fully recovered. I've just learned that some of the international players tend to play for keeps while I'm looking for an excuse to do mixed intensity cardio. I've been on three different teams this year and played every position depending on the team. It's fun to have  purpose to the running, but the contact has been a little more than I desire at this point. I'm still not convinced that field turf is better than good grass, but it is consistent.
  
  
• I've been reffing soccer since last January. Depending on the age group I tend to get at least 3 miles a session putting the running shoes to good use and finding some chances to sprint along with the jogging/shuffling moves.
  
• I just completed my fourth 5k this year: Arnold, Greenfield Glide, Crew Black and Gold, Charleroi Little Great Race, two at a slower than training pace since I've nudged a newbie runner to start running with me. The high light so far was yesterday with the 30:46 after not being able to train on the pavement for two weeks going into it due to a banged up toe from the soccer, see bullet one and international players. I've signed up for one more 5k The City of Pittsburgh Great Race at the end of this month.
  
• I've committed to a 10k this year for Turkey Day. Training to ramp up with the great race 5k plan.
  
  
• I've nudged a weight loss/cardio bunny to the dark side of the IRON. I now have a training partner to do 1-2 days a week building muscle mass. This was the first time she ventured off the cardio and first to the weight machines and now to the DB's and mirrors.
  
  
• I've played substitute group cycling instructor this summer; just like coaching and I realize I can never make everybody happy.
  
• I've taken up chicky training with the GF at least once a week. It's amazing how tough body weight can be when put in new positions.
  
  
• I've managed to get my bicycle out at least once a month on the awesome river trails around western PA. Including one crazy 70 mile ride from Lil Boston to Connellsville. 
  
• I've also added more foam rolling/the stick/stretching to get the legs going again along with yoga one day a week.
  

Why is this bad? All of this real life movement makes lifting heavy impossible. I always need to be ready to go 2 days later. I'm also thinking it might be time to upgrade my ref level so I can do more challenging games, but then I'd need to cancel the playing.

 I have had several celebrations. One of my newbie runners is pushing me to do the 10k with her. Oh and the Newbie lifter, just completed her first 5k only about a minute behind me so now she's gone from walking the cardio to running the streets.

 I guess the real story of accomplishment this year was I've shared my passion with others and have slowly lit their Fire to live fit.

Now nap time before soccer.

I have been slacking as far as blogs go lately. 

Why? Blame it on the iphone app. It's nice to be able to update the photo, fit status and keep the basic info up to date, without using the pc.

So what have I been up to? Lot's of soccer! Playing 2x's a week on different teams. Reffing every few weeks. Trying to be cool but also keep control.

 Yes the gym has been consistent, the running has been so, so; but my bike has been in the garage for about a month.

Is it me slacking? No, life has been going on. Weights are very light, compared to the heavy challenges life can send my way in the family sense.

 I know life has been heavy as I gave up my tix to my favorite band twice in the same week. I have definitely made some new DMB fans for life on that action.

 I've also made time to workout with my one training partner to help them realize that there is muscle building after the big 4-0.My other training partner has taught me that no weight girly workouts are really kick ass.

In the grand scheme of life I can't complain. No hot pink casts this year, but definitely some real challenges.

Weight wise, I've not dropped anything, but shape wise I've maintained. I guess I need to commit to the nutrition plan so I can step out on stage before May of 2012.

In the mean time I have an  August 5k to run followed by two in September. The August one will be with a 2nd timer.

Sorry body space, I'll try to  go into what I've been doing  a little more.

Step into the light?

The line of fire, the scary line between where loving for who we are, vs who we know we want to be?.?

I have a great woman, she's so great that she know when she is not the best that she can be. It sucks some days, because, I accept her for who she is, and love her for who she knows she is.

Let's just say we survived our first week working out together. I did take the easy approach and sign up to follow Jamie Eason's live fit 12 week plan and encourage her to do the same. So if she's sore it's Jamie's fault and not officially mine.

I know we have to be ready to make a change and all I can do is provide the support.

Wish me luck as we both embark on this journey. I know how delicate a line I have to tread, but as we embark on this challenge, I'm beginning to realize how special she really is.

Time to sleep so I can recharge and join her tomorrow for day number 8!

It's been a while since my last blog, since then I've:

• Attended the 2012 Arnold Sports Festival
  
• Was amazed that so many ladies from ICELAND would go to Columbus OH to earn a pro-card
  
• Took my annual photo at the MuscleMag Photo booth
  
• Considered how the judging process actually worked at both the Women's and Men's Pro events in Columbus
  
• Had an awesome breakfast at Tommy's Diner on Broad St.
  
• Received Late night dinner service at Mad Mex on High St complete with fish tacos
  
• Ran a very slow 5k for me, but encouraged the significant others
  sibling to continue to fit life journey by running with her, IN PINK
  SOCKS!
  
  
• Reaffirmed my masculinity by wearing PINK socks to keep my legs warm in 30degree weather
  
• Played futsal a few times
  
• Played old man indoor soccer a few more times
  
• Decided that doing the Jamie Eason 12 week program might be a good change for my body.
  
• Continued to encourage another gym newbie to keep on doing weights instead of being a dedicated dreadmill and elliptical person
  
• supported other friends to keep things in the proper perspective.
  
• 
  
  
• I think that summarizes things. Time for sleep as Ice time is OVER. 
  

Take it upon yourself to nurture a newbie this month. Help them step away from that dreadmill and into the world of resistance training. Remember we all started somewhere and most people need a little nudge to start the addiction to the iron. 

Step out of your comfort zone people and recruit a newbie.

Tools to USE- gethins book with his three phase approach

I realized my Y people needed this as nobody wants to hire the personal trainer and the fitness center director was beginning to wonder if the resistance machines weren't really being used. AAAAAAARRRRRRRH! They will be used once the masses understand that they won't turn you into a body builder, but they will help establish some muscularity that will help in general life/work movements.

Adopt a newbie! I did!

I finally broke down and figured it was time to get back to writing the blog up! Here it goes. . . .

• dropped 2.3% body weight between Halloween 2011 and New Years 2012
  
  
  
  • It wasn't all that easy
    
  • Lot's of water
    
  • minimal wine
    
  • minimal dessert
    
  • lots of food prep
    
  • cooked on Christmas and New Years
    
  • lot of AM and PM cardio days
    
  
  
• looking for one or two more ex-soccer players looking to play on my co-ed futsal team here in the 'burgh starting Friday Feb. 3!
  
  
  
  • as i get older, futsal is my preferred soccer.
    
  • smaller field,
    
  • no contact
    
  • mostly skill instead of physical play
    
  • great workout
    
  
  
• training for my first 5k of the year; coming up the first weekend in March.
  
  
  
  • i've invited a friend to join me for their first 5k
    
  
  
• sticking to Monday yoga and Wednesday Spin Classes for the year.
  
  
  
  • i have the best kundalini instructor ever, talk about spreadin good karma
    
  • never wanna miss a class with the most hard core instructor!
    
  • love the sweat, but need the stretch
    
  
  
• figuring my next big challenge, likely to prep to finally go back to school in 2013.
  
• playing old man soccer just indoors for the winter an a U-12 field, so I can focus on reffing more games in 2012.
  

I believe that is enough for this experiment. I have laundry that needs to go into the dryer, more food to prep, and a good stretch before heading out to play soccer.

In drafting up the week it should be a little crazy. I am going to skip the work holiday luncheon, so I can deck the home, fit in a workout and go watch some NHL hockey. 

 I've set the plan for the next week of getting in a 25 minute cardio session everyday through Boxing Day! Anything above that is a bonus! Hopefully tomorrow I can knock out a back workout, then all out cardio on Tuesday. 

 I guess after sitting around the hockey arena last night and seeing the physical state of a good portion of attendees, I wonder if people have lost the normal vision.

Here's hoping the week goes and unplanned so Life can happen.

I'm participating in a challenge at work, to lose 1% of my bodyweight between Halloween and January 4, 2012. I realize that for most people this could be simple, but I've spent the past three months getting my shoulders, triceps, biceps, chest and back to the size they were before I had the distal bicep tendon repair. 

I've gone back to the AM and PM cardio for 30 minutes similar to the Gethin body for life, however those that don't follow the plan would call me crazy. 

Thanks for making me feel normal. I will run an awesome 5k at the Arnold and I will have a rocking picture assuming the Muscle mag guyz have the usual booth.

Now if only I could not wear myself out doing a spin class followed by some chest and shoulder work!

Chilling for a few minutes now before the day begins. I'm catching up on Covert Affairs and then getting ready to head out to the gym.

Winter has officially hit in Pittsburgh. Last Saturday I was in short sleeves, this morning I had to go out with the hoodie and then the quilted jacket.

In all this was one good week for workouts, one busy week for work and a minimal time to just chill.
I took my first double spin class on Wednesday with a leg session in between the two classes.

It's so good, I can't even really think of a tangent to go off on this morning. Need to recharge the brain!

In the meantime I'll go work the legs shortly.

Time to get back to the normal grind. Holiday time is almost over, my stillers play tonight on Sunday night and I still have a back/bicep workout to do today. I've managed to do the cardio thanks to the four legged team that needs out! I've also used some Newcastle/Manchester United football to get the Saturday cardio in. I also found a new gym to try out and hit up the chest/shoulders and legs over the past few days.

In the grand scheme of holidays, I tried my best to eat real food, eat a few smaller meals than the typical gorging and spend time with special people. In all I think maintenance has worked pretty well. I'm still hedging doing some cardio and the workout during the 1pm NFL games. I have a pretty OK gym I'm checking out right now, but the cardio to weights ratio in the place is hilarious. I wonder if they have even pondered cross-fit!?

I say this because I've had one person ask me if I power lift due to my size. I'm not really that big, really. I've sat next to an IFBB pro and watched him eat his evening meal, and I really am super small! Seriously people. Go see size at a real show: I did give my regular reply, NO, I still PLAY, REF, and COACH soccer, that's how I keep the size! -- I always love to see that reaction!
Part two was leg day with the five fingers, I believe most people thought I was an alien showing off my toes.

I know my plan for the next month includes following part of Gethins plan with the AM and PM cardio session so I can continue a little weight drop before Christmas and New Year's. I'm planning a week of hardcore work in December when I use up some vacation time since I couldn't get the last week of the year between Christmas and New Years. I'm also planning super Friday and Sunday's of Cardio with some soccer/futsal ref duty. I also need to focus on the bicep before I go back to the ortho for the 6 month post-op follow up.

Anyhow this is my first non-soccer Sunday since the middle of August. It's nice to just CHILL and not wear Knee socks!

Time for some nutrition, a workout and some more black coffee. Oh and I'm definitely wearing my bb.com skully to the gym, maybe some others will try to do more weights and less cardio.

Tomorrow is my last outdoor soccer game. Last night was my first indoor futsal assignment of the year. Today was recert Saturday for the USSF. I'm almost soccered out! I'm even holding off my leg day to Monday in case I need to run up and down a muddy field tomorrow. 

 That said, my workout schedule has been less than ideal?!?

The key is my mind is learning that I can live that way and not stress.

The challenge to be better, stronger, fitter, more productive is never ending. Last nights futsal taught me that as several teams were out there just to work on staying fit.

I love pretty futsal, but I love seeing somebody doing something to make themselves better for life.

Enough blogging time to get my workout in.