Wednesday, May 29, 2013

I Need Your Help...

I've been in New York for close to 2 months, and I haven't been blogging as much as I expected to. I have a job that has me on full time hours 5 days a week and I also workout all the time throughout the week. Well while that schedule won't change for at least 5 months, I need to do something different to get my name back out there in the media. I have some ideas that may be able to speed up this process but when looking at ways to build a brand for myself I need the help of my readers.

In January I wrote a post about my CrossFit Journey that thousands of people read across the entire globe, and those are the types of posts I need. My vision for this blog is to help people around the world in their journey when it comes to health and fitness. I plan on expanding my blog and trying to get sponsors to help contribute to the success. Because in all of social media and also online traffic, advertisements fuel websites. I plan on expanding to as big of a market as possible. That is where you as the reader comes in, I need your help to tell me what you want to hear from which companies.

The month of June will be spent researching and contacting businesses, athletes, and organizations to try and set up sponsorships and supporters for my blog, so when July comes I can hit the ground running with posts daily. I want to know what companies you would like to know more about, and what kind of things you would like for me to write on my blog. Comment below this post, tweet at me @RobbieVogler, or email me with your ideas. The more ideas I get the better I will be able to relate to you the reader. Which is the reason I do this in the first place! I look forward to hearing from you about ideas you may have!


Robbie Vogler

Monday, May 20, 2013

Stay in Shape While Traveling: Guest Blog by Mike Manning

Everyone goes on vacation, or goes out of town on business, here is a great article to show you how you can stay in shape while you are away from your home gym or local CrossFit box. It's simple and easy, and is something we all struggle with while being out of town.
Stay in Shape While Traveling

Just because you're traveling doesn't mean you can't maintain a fitness routine. Hotels and airports are getting more accommodating to travelers that want to stay in shape; there really isn't any excuse now to stray from your exercise program while on the go.

Many of us find traveling to be a stressful event. Exercise can help to keep stress levels in check. Keep in mind that 'routines' are supposed to be exactly that, routine. Failing to maintain your workout routine begins the formation of a non-exercise routine. Don't lose all the hard work you've put into making exercise a daily habit. It's easier to maintain your routine than it is to start over.

Keeping Your Routine

Consider bringing some simple equipment with you. There are collapsible dumbbells that can be filled with water at your destination. Bring a jump rope and some stretch bands.  Calisthenics are always a viable option, too. The important things are to think ahead, bring what you need, and schedule your exercise sessions. All of these pieces of equipment are great tools to use on their own if your hotel does not have a gym and also as supplemental tools to add to the fitness area at your hotel.

Due Diligence

With a little planning, maintaining your exercise routine will be much easier. Be sure to check out the location of your hotel. Is it near a park or running trails? Does the hotel have a fitness room? What type of equipment do they have? What are the hours? Is there a swimming pool? Prior to a recent trip to San Francisco I wanted to make sure that my stay would not only be comfortable but that I would also be able to get my workouts in throughout my trip.  In order to find some answers on what features each hotel had, I did some research on a few review sites. I was provided with a list of hotels in San Francisco along with various reviews that past visitors had written on their stays.  With this information this made it very easy to make my decision on where I wanted to stay.  With a little planning as mentioned above, you can not only find a great place to stay but also make sure you are able to complete your workout routine.

New Trends

Most people are familiar with hotel offerings as they relate to fitness, but most people are unaware that airports are beginning to cater to fitness as well. For example, San Francisco International Airport now boasts a yoga/Zen room for travelers. The Minneapolis-St. Paul International Airport now has walking paths in several concourses and the Dallas-Ft. Worth International Airport has a fitness center. Make sure to check out what the airports at your connecting flights have to offer.

There are more and more opportunities to stay fit while on the road. With a little planning and due diligence, there are plenty of ways to stay in shape during travel periods. Remember that any habit takes time to develop. Don't lose your momentum with your exercise routine. Traveling doesn't have to be an excuse to lose ground with your health and fitness.

If you or anyone you know has health tips, you would like to share on my blog, email me or tweet at me @RobbieVogler... We are in this together and I think everyone can agree that a healthier world is a better one! 

Thursday, April 25, 2013

Don't Let Cancer Stop You From Moving: A guest blog from Melanie Bowen

Everyone has either known or met someone who has cancer, and while the news of this disease can bring heartbreak to many people there is a way to fight back and stay healthy through it all. Melanie Bowen emailed me a couple weeks ago and asked me if I would share this article she has written about how you can stay healthy during cancer, please share this with friends, family and loved ones and lets help spread the word on how to stay healthy. A big thank you to Melanie Bowen again for taking the time and sharing this article with us...

Don't Let Cancer Stop You From Moving

A cancer diagnosis is a hard pill for anyone to swallow. It can be a long and difficult road but it can be overcome. There are many thing patients can do outside of traditional treatment, which can help better the odds of survival. Exercise is a key weapon to use while battling cancer. It has countless benefits that may help a cancer patient become a survivor. Even if the tables cannot be turned on the disease, regular exercise may actually prolong a cancer patient's life, giving a person more quality time with their loved ones.

How can exercise help a cancer patient?

According to the National Cancer Institute, physical activity has many positive effects for a cancer patient. Exercise is recommended for all people, regardless of whether there is the presence of cancer or not. Physical activity promotes a stronger body with more energy and more flexibility. It helps a person to maintain a healthy weight and have a strong cardiovascular system. Cancer patients who exercise are less likely to give in to fatigue. Best of all, being active helps a cancer victim to have a better state of mind. It is often said that being positive is key in beating cancer. When patients exercise, they tend to be more optimistic because exercise induces the release of endorphins throughout the body. Endorphins help boost the mood and especially help cancer patients have a higher quality of life. If they sit still and dwell on their illness, they are less likely to overcome it and prone to additional health problems as well.

What kind of exercise can cancer patients do?

Cancer patients need to consider their personal situation and diagnosis. They should do something they enjoy while not being too strenuous on the body. It could be something as easy as going for a walk. They can plan a different route each day, go with friends, or walk on a treadmill. Riding a bike might work for some patients, while yoga might work for others. Swimming is another popular exercise that is excellent for the heart and lungs, yet is low impact. Going on a hike, paying golf, and even Zumba are other options for cancer patients with different interests. Even patients battling mesothelioma or lung cancer can find ways to be physically active, such as light weight lifting in bed since they cannot participate in much exercise requiring cardiovascular activity. Cancer patients need to talk to their doctor about what forms of exercise are considered safe. From that point, a person should adjust an exercise routine according to how he or she is feeling each day. If a person is having a bad day, a shorter workout might be best.

Follow me on Twitter @RobbieVogler

Wednesday, April 17, 2013

368 Miles, 2 CrossFit Box’s, 1 Community

I started my CrossFit journey May 28, 2012 at the end of a court in the garage of Ben Smith. Within the first couple months I found tremendous change in the way I was eating, the way I was living, and the way my life was going, but who would know that all that would change when I make the biggest move of my life, to a city where anything can happen.

I showed up to Ben’s garage thinking that I just wanted to get in shape, so I figured I would give CrossFit a shot, since he was one of my best friends and said I could come over and workout with him. Starting out was hard, but its been a decision that I never will question for a second, because it has meant so much to me as a person, and has helped me achieved so much in my life. A huge change not only for myself but also for the entire Smith family was in the horizon and would change the way I train completely.

Seven months later Ben Smith and his family opened up CrossFit Krypton on Kegman Road right down the street from where we graduated from High School back in 2008. It was definitely fun being apart of the construction process and seeing a gym being built from scratch was one of the coolest things I had ever been apart of in my life. Workouts started at CrossFit Krypton on the morning of December 3rd, and immediately I was joined into a community that would be much more than just that, but would become a family to myself and anyone who walks through the doors. CrossFit Krypton is unlike any other “Box” that I have been apart of, it’s more than just a CrossFit gym it’s a CrossFit family, which has become stronger and closer than you could ever imagine. When you are apart of a community like I was at Krypton, the goodbyes are even harder than usual. When I made the move to New York City to pursue my dream of becoming a TV personality I had to say goodbye to a family. The story isn’t over though, CrossFit isn’t just one gym in one state, it is a community all across the world and I realized that when I moved and joined CrossFit NYC, the worlds biggest CrossFit Box.

I showed up for my first WOD at CrossFit NYC April 3, 2013 not knowing who I would meet, or how I would be accepted into their gym, but also taking the skills and the training I had learned from my best friend and coach Ben Smith with my the whole time. I have only been apart of CrossFit NYC for a couple weeks, but I feel like I am meeting more and more people everyday who love what I love, who live a CrossFit lifestyle just like I do. It is hard to make changes, especially when you are making changes at the same time you are changing lifestyles, but the fact that you can walk into any CrossFit Box and feel welcome from Day 1 helps the transition so much easier. CrossFit isn’t just about what Box you belong to, it’s the community of every CrossFit box in the world that really makes this sport one of the most unique sports on planet Earth. 


Thursday, January 31, 2013


Since starting CrossFit back in May I have learned so much about myself and how much I can push myself through certain exercises. But I have also learned how much rest is important to perform at the best of your ability. I would have been the first person to tell you that CrossFit wasn't for me before I gave it a shot, but once you get into working out everyday with certain people, you realize that things can get addicting. The workouts the movements, and sometimes when something becomes a routine, it is hard to stop and just take a break, that is probably the most important thing there is when it comes to working out.

When starting CrossFit, I was immediately put on a 5-day a week workout plan: Monday-Wednesday, Friday-Saturday, with rest days on Thursdays and Sundays. I followed that routine pretty strict until I started running on a weekly basis, and while I wouldn't run a lot during the week, I found myself doing some sort of exercise and cardio work on my rest days. I started running a couple times a week in October and continued for a couple months into December until I realized that I needed to rest my body even though I still had the urge to go do something. When you start getting into the routine of working out daily and your rest day comes around, you feel like you need to get out and do something, instead of just sitting around the house watching TV and being lazy. Sometimes you need those days to recharge your internal battery and get your energy ready for the next day.

Since then I have switched to working out 6 days a week, with my only rest day occurring Thursdays. As some of you know, I am training for a half marathon and running has become a part of my weekly routine. CrossFit the other days during the week and then I go for a run on Sunday afternoons. I find for me that resting on Thursday, doing absolutely nothing on that day, is the only way I can fully recover from the previous workouts throughout the week. I get to sleep in, and relax enjoy the day Thursday instead of worrying about having to get some sort of workout in throughout the day. I feel as if I can be as lazy as I want but still feel recovered and ready to go Friday and the workouts that follow.

Resting is all about personal preference, it is essential that you rest throughout the week, whether you take three days off throughout the week or you take just one day off. Rest is one of the most important things that you need in order to function throughout your workouts and through life in general. Whether you do CrossFit, or you just go to your local gym and workout, take a day to just relax and do nothing, you may hate it while you are just sitting around, but I promise it will benefit you in the long run.


Wednesday, January 16, 2013

The Diet in the Journey: Paleo

I wrote about my journey and how I began CrossFit and how much it has changed my life. That is only half of why my life has been transformed. Yes working out is very important to living a healthy lifestyle but I would say even more important than working out, is the diet and the types of food you eat while you are working out. Ben Smith, while getting me highly involved in CrossFit also introduced me to a type of diet that is very popular with most CrossFitters around the world, the Paleo Diet.

I would have to say the Paleo diet is unlike any other diet that I have ever tried. The past four years in college my diet hadn't been ideal to what you want to keep a healthy lifestyle. The basics of the Paleo diet is: if a caveman would have eaten it, you can eat it. Foods that include: "grass-produced meats, fish/seafood, fresh fruits and veggies, eggs, nuts and seeds, and healthful oils" ( I have learned that what goes into my body is just as important as what I do with my body on a daily basis when it comes to my workouts. I have learned to also break up my food intakes into smaller portions which is very important when you are talking about going on any type of diet. As you start losing weight and your stomach begins to get smaller you starting eating less and you feel more full faster while you are eating meals. Instead of eating three big meals throughout your day try eating five or six smaller meals to make sure you get the amount of calories needed throughout the day, to stay healthy. Even though you do not want to stuff your face during those meals, not eating at all is worse than eating too much, especially if you are working out on a daily basis.

There are certain foods you will want to stay away from while on the Paleo diet: "cereal grains, dairy products, refined sugar, potatoes (excluding sweet potatoes), processed foods, and refined vegetable oils." ( I have noticed that this is probably the hardest part of the diet, staying away from foods that you may not be used to staying away from. The only thing I have changed from this list, is I occasionally have dairy products in order to get my calcium intake for the day. I have learned that the foods I can eat outweigh the ones that I cannot eat on this diet.

Now you may be thinking to yourself, what does a normal person who is on the Paleo diet eat on a daily basis. Well here is a little guide for someone who is just beginning to experiment with Paleo and is wondering what to eat throughout the day:

Breakfast: I usually wake up an hour and a half before my workout, so I do not want to have a huge breakfast before my WOD, I like to keep it simple with a couple eggs scrambled and a few pieces of turkey bacon to get some food into my body so I have energy to start off the day right.

Post WOD/Lunch: I normally have a Progenex Recovery shake right after my workout and then once I get home I usually put a sweet potato in the oven for an hour at 425. A plain sweet potato without butter and brown sugar is the best thing right after a workout.

Mid-Day Snack: Throughout the day I like to snack on veggies or fruits, I have gained a love for celery with Peanut Butter as well as carrots dipped in guacamole, both very delicious and a very healthy snacks. I also snack on Pistachios throughout the day, they are a healthy something that you have to work a little to eat.

Dinner: This is probably my biggest meal and most important meal of my day, it usually includes something with a lot of protein (Chicken, Steak, Beef, etc.) as well as a vegetable of my choice. After dinner it really varies on what I snack on, Pistachios are always a good choice as well as in the shell peanuts.

The Paleo diet is only half of a healthy lifestyle, you have to be committed to the entire lifestyle not just one thing or another. Working out and eating healthy go hand in hand when you are trying to lose weight and change your eating habits for the better. There are hundreds of diet plans out there that people use, I have found this one to be the easiest and the most effective for me while working out with CrossFit. The most important thing to any diet plan you chose to experiment with is just to stick with it, don't just try it and give up after a couple weeks. The longer you stick with it, the more it will help you feel better about yourself and the better results you will see come out of your life.

You can get more tips and facts about the Paleo diet by visiting, the original source of the Paleo diet!


Monday, January 14, 2013

My CrossFit Journey

May 12th I graduated from Liberty University with a Bachelors degree in Communications: Video Broadcasting. I weighed 282 pounds, I was out of shape, couldn't do hardly any physical activity, and had really let myself go throughout the past four years during my college education. Just over 2 weeks after graduation I started on a journey that is still continuing to this day, a healthier life that I wouldn't trade for anything, and it all started one of my best friends garage.

May 28th I arrived to the house of Ben Smith at nine o'clock in the morning to begin my CrossFit experience. I had followed and watched CrossFit for over four years while Ben was competing at Regionals and at the CrossFit Games in California. My first thought going into the workout was I will never be able to do the things that the individuals who compete and workout doing CrossFit can do, my mind was changed very soon after. I first just wanted to lose weight and begin getting my health back to where it should be, but after the first month is became not just a workout but it became a lifestyle that I didn't want to stop. I started losing weight and was able to do things I never thought I could ever do in my life. I was working out 5 days a week, I was eating healthier than I ever had before, and for the first time in a while I felt good about the way I looked and the way I was living life. I finally was able to get involved in a workout program where I had the accountability of others around me, and something that actually worked that I enjoyed doing.

I would say the most important thing for me was the accountability that I had throughout the entire summer and even continuing now throughout my workouts, it all started with a few people that were always at Ben's house when we would workout: Ryan Sica, Timmy Fitzpatrick, Alec Smith, and Brock Brady. Those four guys along with Ben would show up everyday and go through a workout and even though I wasn't on the same level as them they treated me like I was apart of the CrossFit brotherhood they had formed. There is just something about working out with people around you that makes you want to push that much harder and work harder to get your workout completed. After a few weeks I convinced Brandon Smith to come out a few times a week and workout, and it just added another person who would keep me accountable throughout my journey. I don't think I have ever had such a great group of guys keep me wanting to come back and workout everyday that I was working out. It became more than just a group of friends coming together and working out, it became a family and I wouldn't have wanted to be apart of any other CrossFit family then the one I started out with back in May.

CrossFit to me is more than just a workout, its something that has changed my life forever and something that I will continue until I am physically unable. It is a family that stretches out farther than just the gym you workout at or the people you workout with, CrossFit is about the people you can interact with worldwide that are doing the same thing that you are doing every single day. I started CrossFit to get back into shape and to lose a little weight, 7 months later I am a new person who has added years onto his life because I workout for an hour a day 5 days a week. I have lost over 60 pounds and have gained experiences and passions that I will carry throughout my entire life. I had my doubts and concerns about CrossFit, but once I got into it and found out how amazing and how much fun it was I never looked back.

My journey started in a garage with a best friend and four guys I didn't really know that well, and it continues to this day with CrossFit Krypton and friends that I will have forever... Where will your CrossFit journey start? Take that risk and find an affiliate near you and start an adventure that you will never regret for the rest of your life.

Twitter- @RobbieVogler

Check out my blog about my eating habits and the diet I chose while continuing my CrossFit Journey.
282 (Left), 241 (Center), 218 (Right)