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Bodybuilding.com Employee Spotlight: Sky Logan

Bodybuilding is about more than stage presence and sculpting physiques. Meet one of our many of our employees who build their bodies for sports.

Name Of Gym: Sky Logan
Email: sky.logan@bodybuilding.com
Job Title: Quality Assurance Engineer II
Date of Hire: 06/21/2010
Age: 34 Height: 5-foot-2 Weight: 118 lbs
BodySpace Account: ironsky
Super Powers: Endurance
Random Fact: I love to travel! I've been to nine countries outside of the U.S. My favorite way to travel is by bicycle. I rode my bike from Prague to Budapest, and I'm planning on riding from Ho Chi Mihn City to Bangkok next year.

To be selected for the Fit Employee Spotlight, our employees must first must be nominated by a coworker. Sky Logan's endurance feats impressed her colleagues so much that she was nominated by five different people!

See what this endurance athlete did to win over the affection and respect of the people around her in this month's installment of the Bodybuilding.com Fit Employee Spotlight. Congratulations Sky Logan!

Q
Tell us a little about yourself. What is your position at Bodybuilding.com? How long have you worked here? Has your life changed since you started?

My background is actually in mechanical engineering, but I was lucky that Bodybuilding.com was willing to take a chance on me. I switched from hardware quality assurance to software QA when I started working at Bodybuilding.com in June of 2010. I work as a quality assurance engineer for the commerce team.

I'll admit that I was a little skeptical when I first started working for Bodybuilding.com, but now I honestly believe that the company goal is to help people achieve their fitness goals and that selling supplements is how we finance helping people achieve their goals.

I work with a fantastic team of amazingly smart people who are hugely supportive of both my career and my fitness goals. I feel lucky to have stumbled into such a fantastic work environment.

What was your workout, fitness, or nutrition level before working at Bodybuilding.com?

I have maintained a fairly high level of fitness and healthy eating habits since 2007, but this is the first place I've ever worked where people think my workouts are crazy in a good way, and not just insane! The attitude at Bodybuilding.com has made it much easier to train and race. Everyone has been super supportive and interested in my workouts and races.

What is your favorite type of race? Is there a particular course that rocks your world?

Half-marathons (13.1 miles) are a really fun distance for me. They are not super time-consuming to train for and I can recover really quickly from that short of a race. I would say that a half-marathon is the most fun distance for me, but not the most rewarding.

That being said, there is something about the challenge of an Ironman Triathlon that I really enjoy and keep coming back to. Training for a 140.6-mile race is such a huge time commitment that I'm not able to run one every year. For example, my heaviest training week this year was more than 25 hours of workouts, and that doesn't count all of the extra hours that it takes to prepare nutrition, maintain my equipment and take care of injury prevention.

So why do I keep doing them? I love the challenge! The sense of accomplishment with finishing an Ironman is huge. Completing my first Ironman was a massive confidence booster for me. After that I feel like I can do anything!

The prettiest race I have ran was a trail run through the rainforest in Australia. It was a two-day event, 14 miles each day and it was absolutely stunning. It's called the Lamington Classic.

What is it like working at Bodybuilding.com? Does it create a helpful fitness environment?

Bodybuilding.com is a hugely supportive environment. For example: I ran the Boston Marathon the first year I worked here. It's a Monday race. Unbeknownst to me, someone sent out an email on how to track my progress as I ran and I think half the company followed my progress!

When I was finished, my inbox was flooded with supportive emails, including one from our CEO Ryan DeLuca. Ever since, when I race I've felt like I want to do well for my team, and do a good job representing Bodybuilding.com.

How does the Bodybuilding.com environment influence your health, fitness and appearance goals?

Working here is a slight challenge in that there are so many amazing-looking people on our website. There is a bit of a tradeoff between an appearance-based goal and a performance-based goal.

I can't get through my long workouts without carbohydrates or in a calorie deficit. Nor do I want to carry any extra muscle over long distances. I also need to maintain a certain level of body fat or I tend to be more injury prone. It's a tough balance. Working here has made me more aware of my physique as an athlete, but my real passion is racing and I try not to lose sight of that.

Does working at a bodybuilding company help you as a runner? How so?

Working at Bodybuilding.com has helped me rethink both my exercise habits and my nutrition.

I eat fewer carbohydrates and more protein than I used to after reading articles on our site and talking to coworkers. I still need a fairly high carbohydrate intake to fuel my long workouts and races but I've definitely increased my protein intake. I also discovered that I'm a little bit lactose intolerant from conversations with coworkers. I feel so much better since I've cut way back on the dairy.

What are your coworkers like?

Awesome! I'm constantly amazed by the people I work with.

People ask me all the time if everyone here looks like they belong on the cover of a fitness magazine. The answer is no. I would say that there most definitely is a group of people who match that description, but not everyone.

However, I think this environment encourages people to eat healthier and work out more often than they would if they worked anywhere else. The break room conversation is about workouts and supplements as much as anything else. People are always encouraging each other to work out and be healthy.

The group of developers that sits right across from me goes to the gym together at lunch. They support and challenge each other to keep improving. It's such an encouraging environment.

Did someone from Bodybuilding.com inspire you to reach your goals?

My goals haven't really changed by working at Bodybuilding.com, but I've changed how I try to achieve them. I've definitely put more emphasis in to strength training than I did prior to working here.

I try to do two workouts per week of core and strength training. I started doing CrossFit workouts last November due to encouragement from fellow Bodybuilding.com employees, which is a great way to couple strength training and core in a short period of time.

Have you inspired others with your new look and attitude?

I don't know. I don't really think of myself as inspirational. I think of myself as a good resource for information, a motivator, and in some cases a mentor. I haven't lost weight or drastically changed my appearance; I just like to run and race.

Running is one of the few things I do just for me. It is part of how I define myself; it's part of who I am. I'm a runner. I'm an Ironman Triathlete. Training and racing makes me feel good, gives me confidence, and makes me happy. It spills over to all other aspects of my life. It reduces my stress and helps me keep things in perspective. I'm a better, nicer person when I exercise. When I'm having a bad day, taking a run or a bike ride almost always makes me feel better.

I do have a fairly constant trickle of running or triathlon-related questions from both coworkers and friends outside of Bodybuilding.com. I'm always happy to help someone get started, suggest a fun race, or just talk about a great swim clinic that I went to. I try to give people answers that reflect their current level of fitness and their goals.

What is your favorite feature on the Bodybuilding.com website?

I'm biased; the part of the website I work on is the store. I love the store! I think all of the features we have to help people find and order our products are really impressive. The number of changes we've made to the store since I started working here two years ago is amazing.

I also love the videos that we have for how to do certain lifts. I do CrossFit workouts for strength training and I don't know what I'd do if we didn't have the videos. I would never know what the proper form was for a snatch or a straight-leg deadlift.

Do you think you are helping people through your work at Bodybuilding.com?

I do. We get emails on a regular basis from customers saying how our site has improved the quality of their lives by helping them lose weight and gain confidence. We help people make and achieve goals on a daily basis. That's a good thing.

How does Bodybuilding.com help to motivate or support you in fitness and life?

For starters, recognition, like this! In addition to the Fit Employee of the Month, employees are recognized for participating in events via companywide emails and the monthly newsletter.

Bodybuilding.com has picked up my registration fees for several of my races. They have a gym reimbursement program and an employee fitness program where we can earn extra vacation days by tracking workouts. We can get bonuses by reading books on fitness and training. We also have fresh fruit in our break rooms and protein powder and other supplements for employees to use.

How does practicing the bodybuilding lifestyle improve the productivity of Bodybuilding.com?

There are numerous studies that show that maintaining a healthy weight and fitness level reduces the amount of time that employees are sick and increases their productivity when they are working. Fit people also tend to be less depressed which also increases productivity at work. Fit employees also have less in medical expenses and are less expensive when it comes to our health insurance.

In other words, Bodybuilding.com is making its own employees more productive by encouraging fitness. Plus, we know what we sell because we use it.

What are your future goals? Do you think working for Bodybuilding.com will help you reach them?

My short-term goal is to continue to train and race and improve. In the next couple of years, I would like win a marathon (first woman). I've won a couple of races, but never a marathon. The best I've placed in a marathon was third.

I'd also like to place overall at a triathlon. I've placed in my age group at an Olympic distance triathlon, but never overall. I would like to drop my marathon time another 10 minutes and my Ironman time 45 minutes. I think the next big race I'm going to do is the New York Marathon.

Long-term, I would like to maintain a healthy, active lifestyle. I want to keep racing and training and sustain a healthy weight. I think working for Bodybuilding.com will help me reach my goals. The support of my coworkers and the resources we have on our site will make things much easier for me.

What does your training routine look like?

I train with periodicity: 2-3 hard weeks followed by an easier recovery week. This was one of my hard weeks. The CrossFit workouts also change every week.

Peak Training Routine:

Day 1: Rest
Day 2
  • Ab Crunch Machine

    Swimming (1 hour after work)

    Warm-up and form drills, 4 sets of 10 laps with 1 minute rest in between (up and back is 1 lap, or 100 meters)
  • Finish with more drills and a cool-down

  • Bicycling Bicycling

    Bicycling (1.5 hours after work)

    10 min warm-up. There is a set of 5 short but steep hills that I like to ride for a total of 10 intervals: 5 out and 5 back. 5 min cool-down
Day 3
Day 4
  • Ab Crunch Machine

    Swimming (1 hour after work)

    200-meter cadence workout with 20 sec recovery. 40 min.
  • Finish with more drills and a cool-down

  • Bicycling Bicycling

    Bicycling (1.5 hours after work)

    10 min warm-up. Keep even pace, but not too hard. Do 2 x 15 minute harder efforts. 5 min cool-down
Day 5
Day 6
Day 7

I usually allow a gap between these workouts so my feet have a chance to dry out. If I take a long run right after swimming, my skin is soft and my feet tend to rip. Both swim and bike both done at a comfortable pace.

Maintenance Training Routine:

This varies a lot based on where I am in my training cycle. This is a typical week for me—and what I did last week!

Day 1: Rest
Day 2
  • Trail Running/Walking Trail Running/Walking

    Trail Running/Walking (1 hour before work)

    Long speed day: 1.5-mile warm-up. 5 x 1 mile at 10k pace with 0.1-mile recovery between intervals. 0.5-mile cool-down
Day 3
Day 4
Day 5

    This is usually my speed workout day. This varies, but my favorite setup is:

  • Running, Treadmill Running, Treadmill

    Running, Treadmill

    2 sets of 1 mile, 1/2 mile, 1/4 mile repeats, with 1/4 mile recovery in between. Run each one hard but keep the speed consistent.
Day 6
  • Running, Treadmill Running, Treadmill

    Running, Treadmill

    2 hours
  • This is unless I'm training for a marathon or something long. I keep the pace easy. I'll take this run into the foothills if it's not too hot, unless I need water.

Day 7

Nutrition: Sample Daily Meal-by-meal Breakdown
Meal 1: 8 a.m.
Meal 2: 10 a.m.
Meal 3: 11:45 a.m.

This is my main meal of the day during the work week. I do most of my cooking on the weekends and package it up it is ready to be taken to work. An example would be a stir fry with chicken, vegetables and brown rice and one small homemade cookie. I have a couple of recipes in my bodyblog for examples.

Meal 4: 3:30 p.m.
Meal 5: 5:30 p.m.
  • sports drink

    Sports drink (Heed)

    1 (Only days I have an evening workout)

Meal 6: 7 p.m.
Meal 7: 8:30 p.m.
  • chocolate

    Dark Chocolate

    2 pieces


Supplements: Sample Daily Supplement Program

Supplement Stack: During the race season I'm training more so I use supplements more.

Morning
Intermittent

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Sweatallica

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Sweatallica

Sky , you are fabulous. I am your fan now on.

Nov 2, 2012 11:42am | report
gotabebig

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gotabebig

i can only run a couple of miles so hates of to ya maam................................huuuuuuuuuuuuuge fan

Nov 20, 2012 12:43pm | report
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