Free Workout Plan, and Access to Training App. Link Here!

Free workout ahead! This is Month 1 of a new workout series I will be programming. Follow along if: 

  • you need structure
  • you like having a plan to follow
  • you want said plan to be simple but effective, basic and well designed
  • you are free of major illness and injury or have a doctor's approval to begin exercise
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(Screen grab) Bulgarian split squats are tougher than you think!

 

What is the Program? 

This is a program I designed for one of my favorite people, a former client who still makes exercise a priority in the midst of a crazy busy season in life. As I was writing it, I realized it applies to many people: healthy, motivated, but busy busy, and sitting at a computer much of the day.

It will begin with one home workout, which requires only a towel. This workout uses a Swiss ball, but you can substitute that this month by doing the exercise on the floor.

Next week I will add in a full body gym workout. You, as the individual exerciser, will alternate home and gym workouts at a frequency that works for you. If you only get two workouts a week, it's two better than none! If you get 4, great!! If you are getting 6, we might need to talk about diversifying even more. Questions about your plan? Email me: kathryn@kathrynalexander.com

If you don't have a gym yet, just do the home workout every other day or 2-3 times a week.

 

How Does This Work?

I will program the workout in a training app called Train Heroic. You can download the app, join my team, and follow along. Train Heroic is a fantastic tracking tool that allows you to view workout programs complete with tailored set/rep schemes and explanatory videos.

It allows you to track your workouts and helps answer questions so you know what to do if I'm not available to answer a quick question... or if you workout at midnight, like some of you crazies do, when I'm sleeping like a baby and definitely not texting you back.

My clients love Train Heroic. (And so do I!) And how much does it cost? Free! 

Every week I will publish two workouts, and every month will be a new program. 

 

I Want In! What Now?

Download the app and join today. Click here for the link. The Team is called Stronger Faster. (Get it? You're getting stronger without spending hours in the gym... faster.) The first workout is published on November 29, 2017. I will publish two workouts a week, on Monday and Wednesday. If you workout on other days, that's ok! You just scroll back like you would an iphone calendar to find the workouts, which are posted on Monday and Wednesday.

The coolest part is that you can check off the workouts as you go, set by set. You can note if you do more weight, or a different amount of reps, etc. It truly track your workout for you.

Please let me know if you have questions about the sign up process. Other questions? Let me hear 'em! 

I would love for you to join me on this process! What have you got to lose? Talk to you soon. :) 

Hamstring curls with a band and a towel... harder than they look. Haha!

Hamstring curls with a band and a towel... harder than they look. Haha!

The Paris Experiment, A Sleep Study with Unintentional Benefits

The Paris Experiment, A Sleep Study with Unintentional Benefits

A couple years ago, I got the chance to go to Paris. It was last minute, and would be a quick trip. 

The Louvre, the Eiffel Tower, the stores, the fashion. I was giddy thinking about it!

There was one catch: it would be a weekend trip, and I handle jet lag like a narcoleptic ninety-year old. I'm talking, out-like-a-light at 6 pm, can't even hang with the toddlers. Then like a resurrection miracle, fully awake and happily functioning (all alone) at 3:30 am.

Le sigh. 

Time Demands, Heart Disease, and Saving the World

Time Demands, Heart Disease, and Saving the World

How do people get everything done? My to-do list is never ending. I’m not some special exception with a busier life; you can probably relate. 

How do we reconcile doing our laundry, doing our job, and saving the world? I used to suggest doing as little as possible to get it done, then getting it done.

It’s time I change my approach.

Can Steak on the Stovetop be as Good as Grilled?

Can Steak on the Stovetop be as Good as Grilled?

Steak on the grill is my favorite, and I have it at least once a week. What would I do if I didn’t have a grill? I made it my goal to prepare a steak on the stovetop that is just as delicious as a steak on the grill. Here I try to attempts at Southern Living's Cast Iron Cowboy Steak, and try to answer the question: can a steak on the stovetop be as good as the grill?

How to Count Macros

There are many ways to improve your diet, but counting macronutrients (or macros) is a very effective method. The ratio of macronutrients (protein, fat, and carbs) we consume plays a huge role in how we feel, how much energy we have, and whether we gain or lose muscle or fat. Read on to find out how to use counting macros to reach your body goals. 

Say Yes

Greetings from Orlando! I am en route to the National Strength and Conditioning Association's Tactical Training Conference. I love meeting coaches who work with police, fire, and military units and taking what I learn from them and passing it along to you. (If you're curious, more about why I attend this conference here.)

When I attended this conference for the first time in 2014, I met powerlifter and coach Matt Wenning, whom you have probably heard me refer to for his extensive strength and conditioning knowledge. The following year at the conference, he introduced me to coach Mark Tayson, who invited us to workout at a friend's gym nearby.

We walked into a gym with dumbbells, barbells, logs, tons of strongman implements, and a handful of welcoming members, including Dimitar Savatinov who won America's Strongest Man contest that year.

Ironhouse Gym

What a crazy world! It was so surreal to be in a gym in a city I'd never been in, with people I barely knew, but who had decades of combined knowledge and similar passions. I was like a kid in a candy shop!

Fast forward a few years, and I met another coach I look highly up to, Ron McKeefery. We kept in touch at a couple conferences, and he recently asked me to be on his podcast, Iron Game Chalk Talk. This has been one of the biggest honors of my professional life! But you knew that, because it was just covered on my blog. Details of the podcast here in case you missed it.

All this, from talking to people at conferences!

Your Turn

Who will you talk to this week? What can you say YES to that will be beneficial to you and your clients, or coworkers or family? 

Let me know if you have any questions for me to pass along at the conference this week, and keep your eyes open for serendipitous opportunity! It's out there! 

Have a great week! Thank you for reading,

Kathryn

How to Log Press with Joel Hendershott

Strongman events are just fun. I love the familiarity of the 3 powerlifts and the discipline of bodybuilding. But strongman is just fun! Where else can you see car deadlifts, kegs, and giant stones being thrown around? No kidding, I witnessed a conan's wheel event where the weights were Hooters girls, one of whom was pregnant. This wasn't even in Austin, yall. You never know what events you'll see at a strongman competition. Read on to learn how to log press.

Iron Game Chalk Talk with Ron McKeefery

Ron McKeefery is a coach I have looked up to for years, so you can imagine how excited I was to be on his podcast, Iron Game Chalk Talk. Coach, thanks for having me! 

Check it out below, and check out his previous podcasts for many more great episodes at RonMcKeefery.com

Things we mention: 


A book I love, one of the most instructional books for coaches and trainers: Coach McKeefery's #1 Amazon International Bestseller "CEO Strength Coach"

Ed Cosner's PowerSport Strength and Conditioning 

Physical Training for Tactical Populations: An Optimal Approach - Matt Wenning, M.S., and Major Mark Ivejaz. Info here

Jocko Willink's Podcast