Biking – LIVETHEFUEL

Biking, Rowing, CrossFit, & Swimming with Coach Lou of CrossFit Apex

Scott Mulvaney — Tue, 22 Sep 2020 11:00:00 +0000

Today We Talk Rowing, Mountain Biking, Kettlebells, CrossFit, and More:

Coach Lou Williams: I am a father of three who grew up in the Harrisburg area, where I graduated from Central Dauphin East High School.

For as long as I can remember I’ve been a lover of all sports, especially those that tested endurance and mental toughness. I was a YMCA national level swimmer, a competitive runner, and a soccer player growing up but also dabbled in basketball, baseball, rock climbing, and triathlons.

I continued my education at Bloomsburg University, where I pursued a degree in Mass Communications (Journalism) while a four-year member and senior-year captain of the Bloomsburg University Men’s Soccer team. It was during this time at BU when I started coaching both soccer and swimming and realized that working with children in an athletic forum was something I really enjoyed.

I moved to the Bucks/Montgomery County area in 2003 with my wife Lauren, who is a Pennridge HS grad. I spent a few years experimenting with different employment, including stints as the head swim team coach and youth sports director at the Ambler Area YMCA.

More recently I’ve stepped into positions as the Aquatics Director at the Souderton Area High School, head coach for the 200+member Souderton Area Community Aquatic Club, head coach of the SAHS swimming and diving teams, and head coach of the Souderton borough summer swimming and diving teams.

My CrossFit “Journey” began in April of 2013 when I was seeking a way to stay competitive in a non-contact sport. Many years of post-collegiate soccer were beginning to exacerbate injuries suffered as a young athlete and I needed a way to stay active. A recommendation from my sister to try CrossFit resulted in me checking out CrossFit Apex, a move that has honestly changed my life.

Among other things, CrossFit has provided me with new knowledge of and excitement for fitness, a ton of new relationships, an outlet for my competitive nature, and a healthy environment to grow as a person.

Top 3 Hot Point Takeaways:

Health and Fitness Life Balance
Getting Outside the Gym with Mountain Biking
Rowing, Kettlebell Training, and More.

Today’s Resource Links from the Podcast:

www.crossfitapex.com
www.crossfitapex.com/location—pa/trainers
www.log.concept2.com
www.alltrails.com/mobile

Our Mentioned Influencers:

Vinnie Tortorich of Fitness Confidential – http://vinnietortorich.com

Watch us on YouTube:

Timestamped Show Notes:

00:30 – Introduction

02:40 – We probably have similar time domains here, Scott, my Level 1 was set to expire this past fall, and I did end up paying $1,000 and getting my L-2. This was important to my everyday workspace both with swimming and with CrossFit. So I started in 2013. So we’re going on eight full years, it took me a year or two to get my Level 1, five years of that though is coaching extensively at the CrossFit Apex gym. So I just got my Level 2, so I guess it’s about eight years in the CrossFit space, but I’ve been in the swimming coach role, in the fitness world too, similar to you and some other areas for a long, long time.

16:40 – CrossFit Apex did a great job of lending out some equipment which I know a lot of gyms are doing which is awesome for them to kind of give that to their members so we can solve for them. So I got a couple of kettlebells from them. I love kettlebell work. I do swings every day, the rower is my go to right now, we’ve been linked into the concept2 logbook I don’t know if you have that app on your phone. I would highly recommend it.

25:00 – Let’s talk some bike stuff. So let’s take my 12-year-old son and then myself, which I would call myself a newbie. I’ve been riding my mountain bike since I was 16-years-old and it’s done the trick for me. But we’ve been looking at different ways to be fit like mountain biking, getting outside, and biking seems to be something that is available right now. I’ve got two bikes. We’ve been doing some mountain biking in the area, and it has been super beneficial. I always tell people I love to hike. We’ve done some Ragnar trail races. I love to be outside in the woods whenever my kids get rambunctious.

30:00 – I just leveled up, I turned 40 in February 2020. So I was anxiously awaiting all the summer comps for this year but that now looks like they won’t happen too. The CrossFit regulations were two years ago and now it’s 35+ for masters.

33:30 – Every mount bike nowadays applied a standard, which all pretty much have a front shock, it’s a no-brainer. The advantage of going to full suspension is you are going to gain some nice squish in the back so to speak. But I will tell you, I can’t beat a beautiful hardtail for climbing. Because when you pedal up hills, that rear suspension is going to lag a little bit and you’re going to lose some of that power displacement on the pedal stroke.

42:40 – The extent of where I’ve been lately is basically Lake Nockamixon. But certainly, I’m familiar with some hiking and biking trails, and Ralph Stover out that way, come up in Green Lane, PA. Tons of stuff on and off the park trail right there.

48:30 – I also recommend Wissahickon, but northeast of there is an area that has a fire tower, called French Creek. They have an entire network of mountain biking trails in there too. I had ridden there three to four years ago but I remembered them because they had a rare and small wildfire. So that’s probably closer to you than obviously my region of Allentown and French Creek is big and it’s beautiful. I think that might also be under the DCNR property as well, I don’t know. I know Lake Nockamixon is definitely DCNR, which is a land preservation organization for the state of Pennsylvania. You should totally check out the trails app called AllTrails.

54:40 – Final Words Shown Below…

Our Final Words of the Show:

I appreciate you referring to me as kind of a leader in the CrossFit space, as a coach, my thing is working hard here and controlling what we can control. I’ve heard tons of people talk about the focus on “I’m important right now”. With the times that we’re going through, I know this may not air to later, but I’m in the space that we’re kind of living into. Just be a hard worker, be industrious, keep moving forward, keep getting stuff done. Keep working hard.

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022: Passion, Purpose, Singularis IT and Semon Dorgam

Scott Mulvaney — Fri, 11 Nov 2016 15:17:00 +0000

Passion with Purpose Co-Host:

Finding your passion can happen from getting to a point where we have to stop, look at ourselves and say what am I doing. We need to take stock, make a point to embrace fun and live our life! Most importantly be there for somebody besides ourselves. It took a head on collision with a deer for our co-host to realize exactly that. Founder of the hosting solutions company Singularis IT. He has been hooked on technology since the age of fifteenth and is living with purpose. Please welcome Semon Dorgam as today’s co-host with passion!

On This Episode You Will Hear:

[spp-timestamp time=”02:33″] Roofing was not for me and finding out what made technology tick on the inside
[spp-timestamp time=”08:33″] Tim Billy. Student and Teacher starting a class together
[spp-timestamp time=”12:39″] Becoming a janitor to collect spare parts to build computers just to get noticed
[spp-timestamp time=”15:06″] Getting into hosting solutions
[spp-timestamp time=”20:28″] SAAS – Software As A Service – Being the expert of your widget, not the blinking lights
[spp-timestamp time=”26:07″] Scaling up and scaling down your bandwidth and system resources based on your real time requirements
[spp-timestamp time=”29:07″] On-boarding clients
[spp-timestamp time=”30:37″] The giant guessing game
[spp-timestamp time=”37:31″] Singularis IT does not charge for bandwidth
[spp-timestamp time=”39:08″] Denial Service Attack
[spp-timestamp time=”41:30″] Getting educated in the online space and why security assessments are important. You need to be ahead of your customers
[spp-timestamp time=”44:01″] Understand what you are really paying for, understand what you really need. Don’t just go off of buzzwords like cloud
[spp-timestamp time=”49:18″] Second tier support
[spp-timestamp time=”53:48″] T-Boning a Deer
[spp-timestamp time=”59:03″] Find something that helps you remove stress, something that will help you truly be focused within your own zone.
[spp-timestamp time=”01:01:42″] The eight weeks Semon was injured was a life changer for him. It made him think about what was he doing with his business and what is he doing with his life. A reminder and realization that life is too short. Don’t sweat the small things.
[spp-timestamp time=”01:10:58″] Final Words

[spp-tweet tweet=”Surround yourself with the people you want to be with and help succeed. @singularisit on @livethefuel visit livethefuel.com/022″]

Links and Resources

People Mentioned

Noah Galloway

Final Words

Take care of the people you love. Surround yourself with the people you love. Surround yourself with the people you want to be with, helping them succeed and you will ultimately succeed.

Action Steps

Thank you for listening, please take a few minutes to Submit an iTunes Show Rating & Review, we love 5 Stars!
Join THE FUEL TANK on Facebook! – “You are the average of the five people you spend the most time with.” ~ Quote by Jim Rohn
Follow us on all of social media @LIVETHEFUEL – “Keep Living The Fired Up Epic Life!” #livethefuel

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017: The Strauser Project Super Dad

Scott Mulvaney — Mon, 24 Oct 2016 14:00:00 +0000

Strauser’s Why:

Today we have revisited the same Starbucks as we did in EP016 to bring you this powerful and emotion driven episode. This episode is about the mental game. Building yourself mentally stronger will allow everything else to fall in line in life. Learning to rise above and to be embracing your emotions to find your “Why” that drives you. That is what today’s co-host has exactly done. Brian Strauser of The Strauser Project is stepping up for the younger generation and others, blazing out a trail for others to follow. Brian is a guy with tremendous heart and wears his emotions on his sleeve… along with a few tattoos too!

We Talk The Strauser Project and more:

[spp-timestamp time=”2:58″] Volunteer work
[spp-timestamp time=”6:22″] Can’t say no – moving past that to figure out a balanced life
[spp-timestamp time=”8:09″] In the year 2000, Brian weighed 328lb. He had issues walking up stairs and even tying his shoes. At this point in his life, Brian could not understand why and how he got to like that.
[spp-timestamp time=”9:56″] The wake-up call and educating himself
[spp-timestamp time=”11:14″] The moment that saved his life
[spp-timestamp time=”13:17″] Being the best he can be and helping others
[spp-timestamp time=”17:01″] Moving past the fear
[spp-timestamp time=”18:25″] You are the product of the five people you spend the most time with – Jim Rohn
[spp-timestamp time=”23:40″] Setting the standards for his kids
[spp-timestamp time=”25:06″] A letter from a friend
[spp-timestamp time=”27:25″] You can’t force it
[spp-timestamp time=”31:16″] Being Human and showing you vulnerable side
[spp-timestamp time=”34:21″] In life, in business and relationships, people can talk a lot of talk. But in the end, are you taking action.
[spp-timestamp time=”35:39″] Dean Karnazes Ultramarathon man. Embracing the struggle
[spp-timestamp time=”37:36″] The mental game
[spp-timestamp time=”40:01″] Build yourself mentally strong and everything else will fall in line
[spp-timestamp time=”44:17″] It is so easy for us to focus on the “I”, where are you with the “We”, and saying No
[spp-timestamp time=”46:36″] Showing up. Stepping up for the younger generation
[spp-timestamp time=”50:07″] Endurance – It takes work
[spp-timestamp time=”54:25″] SAID Principle: Specific adaptation to imposed to man. Which means, you get good at what you do.
[spp-timestamp time=”57:20″] I love your legs! Pain is temporary and quitting is forever
[spp-timestamp time=”60:33″] What is your why
[spp-timestamp time=”65:31″] Final Words

[spp-tweet tweet=”Rise above. Be transparent, be open to who you are & embrace that. Brian Strauser of Strauser Project #LIVETHEFUEL livethefuel.com/017″]

Links and Resources

People Mentioned

Final Words

Rise above. Be transparent, be open to who you are and embrace that. Find your why and take action on it.

Action Steps

Thank you for listening, please take a few minutes to Submit an iTunes Show Rating & Review, we love 5 Stars!
Join THE FUEL TANK on Facebook! – “You are the average of the five people you spend the most time with.” ~ Quote by Jim Rohn
Follow us on all of social media @LIVETHEFUEL – “Keep Living The Fired Up Epic Life everyone!” #livethefuel

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