For anyone who markets themselves on the internet, this is a must watch video!
In the past I have completed a couple of Sprint Triathlons, and 1/2 Marathons. I just signed up for the Seattle Half Marathon on November 25th, 2012. My goal is to run it in less than 1 Hour 59 Minutes and 59 Seconds!
I will be updating this post with my runs and other information. I am doing this 1/2 Marathon for a couple of reasons. My biggest reason is to inspire others! One of my greatest joys in life is seeing other people get inspired and make changes in their lives based on their experience of someone or something in the world sparking something within. I am also personally on a journey to lower by body weight to my ideal body weight. I have been frustrated over time with getting an accurate measure of how much actual weight I lose versus muscle gained. Measuring with Calipers seems to get a wide range of error. Last year, and then again last month I got a Full Body DXA Body Composition Scan done at Washington Institute of Sports Medicine. It is the most accurate method available for measuring Bone, Muscle, and Fat in your body.
My results from last month:
Fat Mass: 69.2 Pounds
Lean Mass: 134.9 Pounds
Bone Mass: 6.5 Pounds
Current Body Fat 31%.
My Ideal Body Weight if I only lose fat and gain no muscle is 189.3 Pounds with a stored Body Fat of 14%.
One of the interesting statistics that came out of the Body Composition Scan is that I hold all my Fat Stores in my belly area. I am in the 98th Percentile for Trunk to Limb Mass Ratio. The good news of that is that when I lose body fat it almost all comes off one place, my belly (trunk).
My most Recent Runs:
3 Mile Run. Ave Heart Rate 165 bpm, Pace 12:03 min/mil, at 226 pounds.
2 Mile Park Run. The link takes you to Garmin with a map, elevation, and heart rate information. 🙂
2 Miles, Avg Heart Rate 161bpm, Pace 11:22 min/mil, at 224 pounds.
MY OVERALL GOAL: 14% Stored Body Fat, Body Weight of 189 Pounds, and Complete the 1/2 Marathon in under 2 Hours!
It has been a few weeks now, just getting around to updating here. I completed the Seattle Half Marathon in 2 Hours 8 Minutes and 6 Seconds. I did not reach my goal of sub 2 Hours, but what was interesting what that I was within 17 seconds of the same time, slower, than what I ran it in 2008! A really solid benchmark for the training methods I used. On race day I weighed in at 197.2. But, I am happy to report that today, I am at 189.6, and have reached my goal!!!! I am inching closer to my Stored Body Fat goal as well. I had my DEXA Scan and was at 22% Total Body fat, Minus 6% essential fat, that puts me at a 16% stored Body Fat at 191 pounds.
The new weight goal based on my latest DEXA scan is 172lbs! That is the lowest weight the Trainer suggested would be healthy for me, based on the DEXA results. I need to choose a new event to focus on training for in 2013. I have been considering a Half Ironman for several years now, maybe it is time I stepped up and got serious!
I think I caught a glimpse of myself in the beginning of this video!
My wife grabbed an amazing picture of Elsa recently. So much FUN!
A huge thank you to Erickson College France!
I had a wonderful time teaching in Paris, France over the weekend. The students were a joy to teach, very interested and engaged. Nice to have a group of students who are so eager to learn and grow. Erickson College attracts amazing students to it’s courses, and Krisztina Wighardt did the school proud! It was wonderful to get to train Module 4 of the Art and Science of Coaching. I always enjoy being the anchor leg for the training and getting to take part in the completion Celebrations!
“I attended coach training with Tony as the instructor, and the experience was absolutely marvelous. Tony is deeply knowledgeable of the materials and truly cares about his students’ learning experiences. He kept our group focused and on task, while respecting individual questions and learning styles. His enthusiasm and enjoyment of coaching was definitely imparted to his students. His availability during and after the course went beyond the call of duty. His mentorship during my coaching certification was superb. He is a superlative instructor and a wonderful coach. I heartily recommend him!”
Laura Poole, Archer Coaching
“Tony was one of my mentors during the process of obtaining my ICF accreditation. His feedback was very precise and supportive and after each session I was inspired to continue my development. If you need supportive and knowledgeable mentor who works under ICF code of ethics and who mastered ICF core competences Tony is right coach for you.”
Pedja Jovanovich, NLP Centar, Serbia
“Such a privilege to recommend Tony. My own coach training and personal development through Tony’s training was a pivotal point in my own journey. If you are considering coach training I highly recommend Erickson Coaching and more specifically Tony’s on-line class. This training will take you to your own powerful next level. As a coach Tony takes you where you want to go; personable, warm, and safe while challenging, direct and laser clear. Coach or trainer Tony is concise, effective, focused and simply gets great results! I’ve been powerfully equipped through Tony’s work and you will be too.”
Cyndy Lavoie, Capturing Courage
“Tony is a great trainer, he delivers high level training for Erickson College all over the world. He is dependable, highly competent and I value his services. He is a great presenter.”
Lawrence McGinnis, Executive Director, Erickson College International
“Tony’s years of experience as a coach and depth of knowledge make him an excellent coaching instructor. He is committed to his students’ success and to making class time fun and engaging. We had plenty of opportunity to practice and loads of encouragement and support. My experience as a student in his coaching course not only prepared me for launching my own coaching business, but also transformed my life in many significant areas. Taking his course is one of the best things I ever did for myself.”
Judy Oakes, Life Coach for Women
“I had the pleasure of participating in Life Coaching Certification classes. Tony was a gifted presenter with a great sense of humor. I not only learned a lot, I enjoyed the class. I would recommend the class to everyone who is thinking about Life Coaching or who wants to be a better parent.
Bill Vining, CEO HeartBridge Learning Center
I am really enjoying my time here in Prague, well, other than the heat! It has been around 85 to 90 degrees (30 to 33C) every day, and my hotel has no A/C, and no fans! Even with the windows open at night it has been hot!
Last night 6/20, I hopped a train to the city center, and went for an urban hike. I started at the St. Charles Bridge, headed up to the Castle, and then up and over to the Petrin Hill Tower. The tower offers amazing views in every direction!
I estimate the total walking distance was around 6 or 7 miles. So thankful there was a nice steady breeze to keep me cool. Prague is such an amazing city. If you haven’t visited Prague, you should consider it a Bucket List Location!
If you look up and to the left in this picture you can see two towers, the one on the left is the Petrin Tower. See Below!
One of my favorite things to do when I travel internationally, especially in Europe is to check out old churches. I love the history, the workmanship, and the architecture. On my last trip to Europe, I added three amazing churches to my list. A Rococo Church, the Weis Pilmgrimage Church built in the mid 1700’s. A Baroque Church, on Hohenpeißenberg Hill . A Romanisch Church in Shongau, Altenstadt – Basilica St. Michael.
Romanisch Church in Shongau, Germany.
Baroque Church at Hohenpeißenberg Hill.
I am just about ready to head off for another Training Trip to Europe. My last trip was a little strange. With 9 days remaining on my trip Chloe decided to come into the world 6 weeks early. This trip I am praying for no surprises! I am heading to Augsburg, Germany, then on to Prague in the Czech Republic, and for the first time in 15 years I am heading to Paris. I will be training an NLP Master Practitioner and Module 4 of the Art and Science of Coaching.