Please welcome Sarah and Walt/Sultan of Swole to the Ambitious All-Star line up. An Ambitious All-Star is someone who self defines Ambitious Athletics. This person demonstrates dedication, perseverance, community, and the willingness to get better.

Below, each All-Star answered a series of questions related to their lifestyle, check em out.

Ambitious All-Star Spring 2015

Sarah O.

Why do you workout, what got you started, when did you get started?

I’ve always loved being active….in high school I played sports year-round (cross-country, track, soccer, swimming)…but over the years allowed work to dominate the whole work-life balance thing. I started to notice how grumpy I was and how poorly I was sleeping at night. I would go to bed early then wake up in the middle of the night and not be able to fall back asleep until right before my alarm would go off in the morning.  The final straw was injuring my shoulder because I was just so weak. Once that happened, I became determined to find a program that would help me get stronger and more fit.  A friend recommended Ambitious Athletics. I signed up for orientation last September and have been loving it ever since!

What does your training look like?

My typical week consists of three Ambitious Athletics training sessions, 90-minutes of rec-league soccer, and maybe a Pilates class or jog with a friend. Can you tell I do better in a team setting???

What about your nutrition. What works best for you? What’s a typical meal look like? Do you have a favorite shake or your go to muscle building meal. What is your kryptonite?

On group training days I’ll have a protein drink for breakfast; otherwise I’ll eat a small bowl of Special K protein cereal.  Breakfast is probably my least favorite meal and I would skip it altogether, but working with Carmen made me realize how important it is to properly fuel your body for muscle recovery. Lunch varies but if I’m lucky I have leftovers from dinner the night before. Dinner is usually a protein, vegetable, and sometimes a carb sometimes not. I’m a huge fan of grilled chicken or steak with a BIG salad.  Portion control is my kryptonite. I wish I had more discipline, but I just love food so much!

Talk about your results or biggest gains over the last year?

When I first started with Carmen I could barely raise my arm over my shoulder let alone do a pushup or overhead press. I know because we did testing a week or so after I started. I think I managed five pushups (on my knees) and three overhead presses in a 30-second period. I was frustrated I had let myself get to that point, but over the weeks progressed from no weight or resistance at all to keeping up with the others.  The last round of testing, I was able to do something like 15 pushups (not on my knees!) and 16 overhead presses in the same amount of time. I’ve also gone from squatting 26 pounds to 44 pounds! It sounds so dorky but I’m really proud of these improvements! I’m also getting consistently good nights of sleep and am a much happier person overall. This program has changed my life for the better in so many ways!

What inspires you and what does your healthy human future look like?

My husband and I want to start a family soon. I know being physically and mentally strong will make me a better mother. I see already how it makes me a better partner. I’m hoping my healthy human future includes many days of chasing after little ones and having enough energy to charge at all of life’s adventures as they come my way. I’m ready!


All-Star Alley @ 2021 K St

Walt S. aka Sultan of Swole

Why do you workout, what got you started, when did you get started?

As a kid, I was very impressionable, and my youth was spent idolizing larger-than-life characters that save the world.  Action movies, pro wrestling, cartoons, the ones I’ve been drawn to most are ones where the heroes train hard to overcome impossible odds.  Whether it was Rocky lifting wagons and climbing mountains in Rocky IV, Shawn Michaels & Bret Hart training for their legendary 60-minute Iron Man Match at WrestleMania 12, or son Goku fighting in 100x gravity in prep to fight Frieza.  The exhaustive process and journey to reach greatness was something that always spoke to me.  All this said - fast forward 20 years, and I still love Rocky, watch pro wrestling every Monday night and have an unhealthy amount of DBZ on my DVR; so clearly not much has changed.

I would be lying if I said I didn’t train for aesthetics or accolades or bragging rights as well, but ultimately I’m still just that kid who wants to be larger than life - earning it through sheer will, determination, and a lot of sweat.

I started (seriously) working out freshmen year of high school when I began playing football.  Back then, I just wanted to do a few pull-ups, squat my body weight, look presentable.  Fifteen years later, I can do one-arm pull-ups (more on that later), I "Eat, Sleep, Squat, Repeat”, and 9 times out of 10, I’m the fittest person in the room (and that’s me being modest).

What a difference a lifetime of lifting makes (but seriously, High School Walt was such a cretin).

What does your training look like?

About a year ago, I would do a mixed bag of barbell workouts - including a weekly Chest Day (Best Day) with my swole mates - at Vida three days a week and Ambitious Athletics classes two days a week.  Now I’ve transitioned fully to a five days of Ambitious Athletics training at the K Street facility.  On weekends, I regularly play in 1-2 flag football leagues.  Additionally, in the summer I run my company's softball team, and in the winter I’m an avid snowboarder.  My hope is to continue to add new and different activities to my repertoire.  This summer, I took my first MMA class (spoiler: I got my ass kicked), and I really want to learn how to golf (despite its swift decline).

What about your nutrition. What works best for you? What's a typical meal look like? Do you have a favorite shake or your go to muscle building meal. What is your kryptonite?

My mornings start out feeding my micros (micronutrients) in the form of green smoothies (kale, spinach, celery, etc.).  The latter two meals are pure macro (nutrient) fillers.

My typical meal consists regularly of chicken and veggies over rice; about 3-4 pounds of it at a time.  Yes, I weigh my meals in pounds (Lift Big, Eat Big, Sleep Big).

Outside of my morning green drinks, other fitness shakes consist of Gold Standard Tein and water.

Kryptonite includes: Oreo's, movie theater popcorn, chippies and salsa and/or guac (I kept alcohol off this list for brevity-sake).

Talk about your results or biggest gains over the last year?

At this point in my life, gains are hard to achieve.  I have very specific gains in very specific exercises.  For example, I now can do 12 muscle ups and the aforementioned single-arm pull - ups on each arm (and yes, that's exactly how it sounds).  However, I would have to say my biggest gains would be in my dead lift.  A year ago, I was deterred from doing them altogether, thanks to my poor form leading to blowing out my back.  Now, I can do 300-lb dead lifts with ease and pain free.  Not the most impressive feat, but something that I've been working to improve.

With this forward momentum on the #GainzTrain, my goal is to join the “1000 lbs. Club” with a +300 bench, +350 squat and +350 dead lift.

What inspires you and what does your healthy human future look like?

My fellow swole mates inspire me to push myself to power levels over 9000.  I keep fit company, and the things my friends collectively can do is extraordinary.  I try my best to meet or beat them in all areas of weightlifting and conditioning.

As for my healthy human future, I’d love to get as jacked and strong as Vernon Davis in my near future.  But in a more realistic world, my hope is that in the not-so-distant future, I will walk into a Crossfit facility, pay the exorbitant walk-in fee, and best everyone at the WOD.  When asked, "What Crossfit gym do you normally workout at?" I'd smugly respond, "I don't do Crossfit, I train with Ambitious Athletics." And then I'd disappear, never to be seen again.