From Turntables to the Bike--I like my beats funky

I don't lie when I say I "spin".

From living in Baltimore and following my passion for music by DJing in bars in Federal Hill to the quaint state of Connecticut creating a workout on bike, spinning is and has always been a part of my life.

Its funny to look back at some parts of our life and think of what we did and sometimes how we even survived. I consider myself a pretty lucky person, however I also consider myself challenged to create my own destiny.

A big part of my 'non-blogging' phase was when I was rehabbing my left knee from an injury I sustained when I was 16. I walked away, harmed; but still had a leg.

At the ripe age of 25, :) arthritis set in and created agony, frustration, and a fierce ambition to not let this stop me.

I hate to admit, but I sometimes feel like I quit. I stopped Crossfit, intense workouts, took the Docs orders to 'workout less.' If any of you know me at all, quitting isn't in my dictionary. I quickly looked for another way out. After being told that running wasn't in my future, I had to find another way to get back in my zone. Swimming ruined my hair color, (regardless of it being blonde or brown) getting on the eliptical trainer with a TV in front of me gave me goosebumps, biking...Ding Ding.

I traveled back to my roots (PSU) and spoke to former Athletic Trainers, doctors and even treked up to UCONN to visit the all powerful man of many words, Dr. Craig Denegar. I knew we would get along when the first line he told us in Therapeautic Modalities class was "the only place ice belongs is in the bottom of a burbon glass." Dr. D told me to get on the bike, start rehabbing and get stronger. Be smart, stay strong, carry on.

I was approached by a spinning studio looking to hire new coaches for their classes. I applied by bringing my ipod, energy and enthusiasm. I hadn't been on a bike since my last triathlon. I was scared and nervous, but I started my performance and began to W.O.W. the audience. I was in, I was hooked.

A way to get your sweat on, increase your aerobic capacity, enhance your athletic performance, burn fat, and stay injury free? Sign me up. I not only signed up once, but now for 7 classes per week. Go hard or go home right?

Two out of my 7 classes consist of a high school varsity girls lacrosse team. Talk about energia! I first walk around with a basket for all cell phones. None allowed during class. :)

I leave amazed every class about the intensity, strength, and courage these girls bring with them. It is empowering to know that they are doing the best things for their body, and as a woman its something I can be proud to be a part of.

The other 5 classes during my week are 6 and am. That means, hours preparing playlists the week before, up at 5, breakfast (aka fuel) packing multiple change of clothes, and onward for my day. I have everyone from experienced riders to first time participants, each creating their own destiny. Making sure the class is right for everyone can be challenging, but the first step that is taken by all is walking into the room. Everyone is there for one purpose, a percentage of hard work and dedication to make themselves healthier and stronger.

Its about your party that you create on the bike. Find your motives and rock out to your beat. I'm just there to motivate, its up to you to work!

THATS what I call a cool job.

ANNNND we're back....

Its been too long: helloooooo! (insert Seinfeld voice here)

I've been away, but now mentally I'm back again. A wild year it has been. By wild, I mean...how wild can you really get in the North East? Depends on how you define your life and what 'wild' really means to you.

Here is my definition of Wild:

I decided to make a career change WITHIN the personal training community and go corporate. Yes, I said it...working for 'the man' again. After the countless interviews, many train rides to and from New York City, new interview clothes (because we all know that I live in Spandex), and many hours spent traveling I made the decision that this was something I wanted. Its funny how things work out...or don't...I brought my 100% to the table, however my 100 wasn't was they were looking for. I felt defeated. What did I not show them? What was it I said that they didn't think I was 'fit' for the position?

The response: the 'branded' trainer from the facility is was they were looking for...and I wasn't that.

I may be a little too eccentric when it comes to my training techniques. I may sometimes have training ADD. I'll be the first to admit. I might want to become RKC certified one day, and the next do a barre method class. (two totally different forms of exercises!)

My direction and focus is making my workouts and my client workouts enjoyable. I take exercise from all aspects and turn it into my own cookbook. The more I know the more questions I can answer and the more recipes I can create. I can't say I'm an expert on anything. I will say that I am a well rounded personal trainer and fitness coach.

So...I shed a couple tears (hey I'm allowed), and then rose above it. I realized it wasn't about what I didn't have, but what the BRAND did want that I didn't have. I didn't have the 'stamp', and to be honest, I'm okay with it. I have found this time in my life to be one of the happiest I have ever been.

Some may call it wild, but in my book...it life.

I'm teaching 7 indoor spinning classes per week along with running cardio sculpting classes at a personal training studio. On the weekends I still have my own personal training clients. The quality, bond, trust, and reliability among the instructors, willingness to learn and motivate are beyond anything I have been a part of. A community that has reached out to teach fitness, bring a new light and energy to the table, and to LOVE and be WILD about exercise.

Back to my wild side of writing, blogging, working out, and of course…dancing.

Next up: What Is this whole “SPIN CLASS WORKOUT ABOUT!?”

Recent e mails:

I was recently approached by one of my former college professors in regards to my advice on training for a figure show. My first thought was, I can't believe a teacher I had is now asking me for information and advice. This was one of my favorite professors from Penn State asking me for help with diet and exercise. I was excited to start spilling out information, stats, numbers etc. As my excitement built up, I started having a hard time figuring out why it was so hard for me to type it out in a message back to her. Here I was, filled with knowledge and facts yet I couldn't seem to write them all out. I took a few more sips of my starbucks, and then it all made sense. I wasn't excited about the information I was about to provide, I was hesitant because I was anxious. It brought back memories of training and dieting. I'm writing this today from my all out honest opinions and evidence. I'm not going to sugar coat this, so take it for what you want.

Attached is the e mail of my response to my former professor.

Hi!

We should get together sometime soon! I'm not doing hybrid competition..I've been having some injury issues and trying to figure out what is going on with me health wise...from coming off the figure diet I have been having some bad stomach and bowl issues. TMI!?

In all honesty, and I'm sure you know this as well, the figure/bodybuilding mentality and training is terrible for your body. I didn't realize how much of an effect it would have on me post competition.

Sure, I realized what it takes to get 'ripped', but in all health related aspects its the worst thing I did for myself.
I have been having a hard time re introducing foods into my system that I gave up for 16 weeks. I can no longer process alcohol, wheat, and dairy. My body fat dropped so low that I haven't had a mestral cycle in 9 months. I have to see specialists to figure out how to cure a lot of what is going on with me, and in the end hoping I can have kids someday in the future.

It was not only physically but mentally draining for me. I'm not saying you can't do it, or shouldn't do it, but I just want to share my feelings and journey with you. None of it should be sugar coated to look nice. I trained in an untraditional 'bodybuilding' way by doing crossfit (which i think saved me in some aspects) and realized now that I could have done less and still seen the same results. I nearly killed myself with the supplements, workouts, and lack of sleep. It may look great from the outside, but coming off of it has been the hardest thing.

I had a desire to train for another one afterwards, but it was the time and money commitment that also stopped me into doing so. The glamor, glory, and fame make it look so appealing from the outside. What was happening inside was a different story. I train athletes and realized that what I was doing to myself (training like a figure competitor) wasn't athletic. I was lacking flexibility, spending HOURS in the gym without even sweating, and I wasn't having fun.

If you want to win shows, you have to bulk up, gain muscle (which is a lot harder than I thought), your clothes somedays fit and somedays will rip because of how big you've gotten. After you've done that, you have to 'shred' food from your already bland diet. Diet isn't the hardest part, it was mentally staying alert which was the hardest for me. My clients saw my mental state suffer, as did their workouts from the way I was not thinking clearly.

To say the least, it took over my life. It was all I knew. My family and friends (what I had left) came second. I was obsessed, and to be honest you HAVE to be obsessed to do it. There is no 90%. Its 110% or nothing at all. No more "just one cookie" or "just a small portion of milk in my coffee." No cheat days, and you cooler was your best friend.

I'm not sending you this to scare you from doing any type of show, because I have no doubt that you would be great. You have great muscle tone already and if you're diet is already in check then by all means I'll give you some tips and pointers to help you anyway I can. I figured this was the more genuine way to go about answering your question as a message instead of a wall post.

I am here to help in any way, I have A LOT of information in regards to diet and training so let me know what you think.

Hope you're doing well!

-Kara

A programming Zen

Milestones.

Age? 1, 13, 16, 18, 21, 25, 40, 50, 60...all having a reason to celebrate the next 'chapter' in our lives. First birthday, teenager, drivers license, lottery tickets, shots, car rental, 'over the hill', and the 10+ thereafter are all milestones.

Firsts? communion, acceptance letter, job, apartment, pet.

Training? A new personal record, weight loss on the scale, new pair of pants you have been dying to fit into, new body fat percentage, decrease pain and injury.

All milestones in life.

What do these all have in common? A milestone is a part of your personal journey, goals, motivation and concepts.

What does this have to do with fitness...hear me out.

Sure, its easy to say you're 'going to the gym.' I can go to the gym all day...hang out...lift things up and put things down. But what am I really doing? Too often to I hear from people and see people with this exact concept. Start with some bicep curls to make me feel good--then hit up the 'ab' machine to start my 6 pack, maybe end with some recumbent bike. Sounds about right. If I'm really feeling good I'll throw in some tricep exercises. Sounds like a day. 2 hours later...a protein cocktail down the hatch...you must be exhausted.

If this sounds like your workout or if you have done something similar, I would insert apology here for being so blunt, but you have no idea what you are doing. I was once told by a friend on how upfront I was to him about his love life...well take me as I am, I'll tell you like it is. Ab machines are out, bicep curls with a mouth piece are useless, and the recumbent bike on a level 1, RPM's at 150 will help you with joint mobility and not so much with fat loss. Moving on?

Its time for a plan. Its time for new exercises and time to hit your milestones with power.

Create a plan of action.

1. Write out three goals you would like to accomplish in 3 months.

2. Read new fitness articles (I don't care what it is, just start reading)

3. Look for nutritional information (the good, bad, and the ugly)

4. Ask for help, stop being shy. Most fitness experts are willing to help and will respond to your e mails!

Its possible to hit your milestones and goals and feel great. It starts with you and gaining knowledge and ends with success.

Create a plan, execute it, learn from it, achieve, believe.

From the Inside

I have been motivated to create a new goal for myself every month this year. During the month of march I have not given up, I have taken a new approach to my goal. Although this one is not a physical project, it is a project that is about being me. Too often did I find myself wanting to compete, change my body, look a certain way, perform a certain way to please others. The drive was starting to be found on the outside rather than the inside. Outside of me was goal oriented, the inside was crumbling. So I have made march about the goal of being ME.

How often is it about you? How often do you pick something during your day that solely focuses on your needs for yourself?

We sometimes have other people doing this for us, but we forget an important aspect of digging inside instead of outside and helping ourselves.

I see this with many of my clients who are beautiful mothers, athletes, parents, business owners, and hard workers. They put other people before them. My job to them, I always start my training sessions by saying "This time, this hour of training that we spend together is about YOU. Its about your work, your body, your mindset, your goals."

I post this picture of Joe Pa during a strength and conditioning practice at Penn State, 2011 because it shows just this. At a ripe age of 84, he is still showing who he is, his passion, his efforts, and his love. Its for the game. That last 10 minutes of gassers at the end of practice is for the team, for the coaches, for the glory, but starts within YOU. Others will see this, become inspired and the efforts continue.

Forget about what the 'outside' wants or wants to see. Dig deep and find it from the inside. Be who you are, rely on that to help you overcome our obstacles. Create new challenges for yourself; and know that every month it can be something that works on you from within to shine without.

Be it. dream it. believe it.

-K-Fed.

Instrumental

Music and I...we have this great thing going on. We're in a pretty serious relationship, and from the outside looking in it looks great, but once you step into our shoes...its a different story.

We've been through our ups and downs, conservative moments and some less conservative. Phish, Dave Matthews Band, Jay Z, Lil Wayne himself, Justin Bieber has even stepped into our relationship lately.

Last night I found myself dragging (literally dragging my feet) into the gym to get through my last 30 minutes of much needed cardio. Life is made up of relationships. Not only with yourself and another person, but with other things as well. Currently, I have a relationship with the 3rd stairwell from the right at LA Fitness. I also have a relationship with my instrumental 80's hip hop music I recently purchased from ITunes. So when we all get together, without argument, Level 6 step and track 2 begin. Legs now get fired up, adrenaline is going...to the beat of my instrumental.

Some people may walk past and judge our relationship, or maybe they just think I've lost it because I find myself dancing one step after the other. I like to think they're just inquiring about what type of beat is making me love the stairwell so much. Its not just the great workout I gain from it, its whats behind the motivation that counts. Training to run 66 flights at Rockefeller center isn't an easy task...but will be done. Each step I take, its another step of thankfulness of my two legs and great health. Never letting it get ahead of me, in some cases more fortunate than others. A great cause to run: looking to solve the cure for MS: leading to a brighter future for others.

My life is made up of an instrumental song right now. Its not the words that keep me going, its the beat of the music. The beat of each step. Its the beat of each person I am thankful to train with and learning about their instrumental life.

...Let the beat RoCk....