It has been almost four years since my last blog post. A lot has happened to be sure, so let’s play catch up for a bit.
Last time I posted, it was June 6, 2021. I was just over a month away from turning 26 and less than 20 days away from proposing to my now wife. I’m now 29 years old, have been married for over two years, have a 15-month-old, and another kiddo on the way.
2021–2023: Life in North Carolina
While I was away from the blog, my wife and I moved to North Carolina, where I continued to coach at OrangeTheory Fitness in Chapel Hill. I became Head Coach at the Chapel Hill Meadowmont studio in December of 2021, while my wife was planning our wedding and becoming a certified yoga teacher—both of which she successfully completed.
I kept one of my clients from Columbus, and through word of mouth, she helped me acquire more clients (more on that later). We had a great time in NC, made some amazing friends, and both made considerable progress in our respective crafts as we honed our skills.
Starting a family was of paramount importance (like growing our family is now), and we knew we wanted our kiddos to be around as much family as possible. So in June of 2023, we moved back to Columbus with my wife being about 8 weeks pregnant.
2023: Back to Columbus, Big Life Moves
I rejoined the same OTF group I was employed with before moving and was able to begin doing more in-person training. In December of 2023, we bought a house. 2–3 weeks later, our baby girl was born.
We even turned part of the house into an Airbnb.
2024: Momentum, Milestones, and the Pump and Run
In March of 2024, I became a certified Corrective Exercise Specialist through NASM after working on that certification for a year.
Also in March, I launched a podcast called Fowler and Friends (check it out!) where you can join me and my friends (old, new, and soon-to-be) as we explore a wide range of topics—including fitness and personal training. The goal is to create a community of awesome individuals committed to continuous, lifelong improvement.
By the end of March (March was a huge month in retrospect), I began fundraising for an organization called Sebastian Strong, which funds research specifically targeted at finding safer treatments for kids with cancer. I was blessed to stumble upon the organization thanks to a lovely couple we became friends with in North Carolina.
May 2024: Kayaking for a Cause
In May of 2024, I completed a 110-mile kayak over 5 days from Key Largo to Key West for Sebastian Strong in an event called Kayaking the Keys for Hope. Collectively, we raised $270,000—a record year for the event.
December 2024: Testing the Waters
I ran my first timed outdoor 5K since my final cross country season back in fall 2012 during my senior year of high school. I did this race to get a sense of where I was at timewise.
You see, I had been contemplating signing up for the Arnold Classic Pump and Run. My dad had completed two of them when I was growing up, and I always admired that. The Fowler boys are typically broad-chested and pound-for-pound strong. My dad was a fast sprinter, had a great vertical, and solid middle-distance ability.
I don’t have great sprint speed, but I do have reasonably elite middle-distance speed. I got some D3 offers in high school and could’ve walked on at OU if I had wanted to. I also have the odd ability to more or less run indefinitely with no specific endurance training.
But I had too much on my plate during Fall of 2023 and Winter/Spring of 2024 to commit to the Pump and Run… until things changed.
December 8, 2024 – The Wake-Up Call 5K
I ran the Westerville Lions Rudolph Run/Walk 5K and placed 8th overall, 1st in my age group, and 7th for my gender. I ran a 19:14—which was way slower than expected.
A few weeks prior, I ran a 5K on a treadmill at OTF (specifically a Freemotion treadmill, one of the newer ones). On that, I ran a 17:12 5K. That treadmill has more cushion, and once you set the pace, the machine holds you accountable.
So going into the outdoor 5K, I figured I’d still get under 18 minutes. Boy was I wrong. The random inclines, the wind, and the fact that you actually slow down as you fatigue unless you actively speed up—it all took more out of me than expected.
This was a bummer because I was using that race to figure out pacing for a 12-week training block leading up to the 2025 Arnold Pump and Run.
Training for the Arnold
My goal was to match or beat my high school PR of 16:52—a lofty goal, but one I stuck with. I built a hybrid program with 3 lift days and 5 run days. I worked out every day, and on Saturdays, I did both a lift and a run.
Every lift session included bench press since the “Pump” portion of the Pump and Run is based on bench pressing your body weight. You get no warm-up and are weighed (with shoes on) the day of. Every successful rep subtracts 30 seconds from your 5K time, with a cap at 30 reps.
Here’s how my lifting broke down:
- Day 1 – Hypertrophy: 6 sets of 10–15 at 175 lbs. More reps, more control—less strain on my joints.
- Day 2 – Strength: 5 sets of 5, starting at 235 and working up to 250. Also 3 sets of 20 barbell back squats to boost lower body endurance.
- Day 3 – AMRAP: Bench body weight (155 lbs) for max reps. Total body accessory work followed.
Running workouts included:
- 3x one-mile repeats
- Speed work (400s → 600s → 800s)
- Long runs (8–9 miles)
- Easy runs (~5 miles)
- Shorter runs (~4 miles) + 6–8 x 30-sec striders at race pace
March 2, 2025 – Race Day
I ran a 16:46 5K—a lifetime PR and 6 seconds faster than my high school best. I hit all 30 reps of my bench press at 155 lbs. That gave me 15 minutes of time deduction.
I placed 2nd overall at the 2025 Arnold Classic Pump and Run.
That means I knocked off 2 minutes and 28 seconds from my 5K time in just 12 weeks.
Why It Mattered
This wasn’t just about the race.
Personally, I wanted to show that at 29, I could use my knowledge and mental toughness to achieve elite-level results as a hybrid athlete.
Professionally, I needed to prove that I could not only coach others but truly embody what I was preaching.
This style of hybrid training is my niche. I’m now building a program based on my Arnold training, but with a more general focus. It won’t be as bench-heavy, and it’ll be more accessible for folks wanting to get strong and fast.
I’ve been polishing the plan for the past month, and it’s almost ready to launch as an eBook. Stay tuned.
Sponsorship & What’s Next
I was recently sponsored by Hybrid: Health, founded by my buddy Daniel Hopwood and his partner Ben Paul. Check them out—it’s an awesome brand built for hybrid athletes, and their first product is about to drop.
Right now, I’m training for 2025’s Kayaking the Keys for Hope. The Sebastian Strong organization is a testament to investing in the future. Make no mistake about it—children are the future, and if we don’t find less toxic cures for pediatric cancer, we’re failing.
Stay tuned for updates on that.
Let’s Work Together
I’m also currently taking on more remote clients for custom workout programming. I use an app called Trainerize, where I track your workouts, provide form videos, and make edits to keep you progressing.
You can also catch new episodes of my podcast Fowler and Friends bi-weekly, typically on Sunday or Monday.
If you’re interested in getting stronger, faster, and more resilient, I’d love to work with you.
Your body is the freedom vessel that your soul operates in. Let’s make sure it can carry you through as many awesome adventures as possible.
🛠️ Call to Action
- 💪 Want a custom hybrid training plan?
- DM me on instagram: @jake_fowler__
- Book a FREE consultation on my Calendly
- 🎙️ Check out the podcast: Fowler and Friends on Spotify, Apple, or YouTube
- 🛶 Support Sebastian Strong: More info coming soon
📝 New blog posts drop weekly—welcome back, friends!
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