Alexander Training - personal training in Austin, Texas

Personal training in Austin, Texas and customized strength programs in Austin, Texas.

Kathryn Alexander

How to Goblet Squat

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Learn how to goblet squat as we cover the benefits, variations, and training techniques to implementing the goblet squat.

The goblet squat is a great squat variation that is effective as a training tool and teaching tool. It naturally predisposes one toward optimal form, making it easy to feel a good squat. It is accessible too, as it can be done with any implement that you can hold at your chest.

The placement of the implement (high, at your chest) recruits your anterior musculature more than a back squat does, meaning you’ll use your torso a good bit. Fun fact, I felt my abs work harder than I ever have in my life, during a heavy front squat. More than a crunch, hanging leg raise, or any ab workout style class I did; it was the front squat that required so much from my abs.

You can use the goblet squat as a warm up, learning tool, or main lift. Check out the directions and video below for more thorough directions.

How to goblet squat by Kathryn Alexander of Alexander Training

How to Goblet Squat

  • hold the weight in your upward facing palms
  • press elbows toward each other so your elbows are under the weight, not pointing toward the sides of the room
  • keep trunk tight and neutral
  • break at the hips to initiate squat
  • sit deep into heels
  • squeeze big toe into the ground and squeeze your glutes as you stand

How Many Goblet Squats Should You Do?

Since the goblet squat can be used as a main lift or an accessory, you have a lot of parameters to choose from. If your goal is to use it as a strength exercise, you’ll work up to heavy weight in the 5-8 rep range. If you’d like to use it as assistance work (typically after your heavier, bigger lifts), then you can do more like 10-20 reps.

Remember to use the goblet squat to serve you and your goals! If you have questions about how to add it in your training program, please feel free to comment or email me! kathryn@kathrynalexander.com

If you’d like to learn more about working together on a custom program for you, please message me here and we can schedule a free consult.

See More From the “How-To” Series Below

Morgan’s Transformation

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Client transformations and success stories give me life, y’all! Morgan’s transformation is one of my favorites. Morgan is amazingly hard working, both at his job and in the gym. He is diligent and consistent. This isn’t for lack of other things to do either; he is a busy man who has prioritized his health. I am so proud of him!

Morgan, client of Alexander Training, shows his amazing transformation, and the results of his hard work.
Morgan, client of Alexander Training, shows his amazing transformation, and the results of his hard work.

Morgan’s transformation, in his words

I set out on my journey to find a strength and conditioning professional after suffering what I like to refer to as a “Crisis of Health”. It was at this time that I realized that many of my personal and professional shortcomings were linked to my inability to stay disciplined regarding my own health. Coach Alexander has helped to keep me accountable for my health and on track to meeting my goals.

After having done research on local gyms and their strength and conditioning professionals, I decided Coach Alexander was the best fit due to education and background experience. So, I signed up for a session to give it a try. And I sure am glad I did! Coach Alexander has been able to help curate a routine and develop habits that keep me engaged and on track.

Coach Alexander is has been sensational to work with! She maintains and updates my routine to keep my body challenged, mind engaged, and spirit motivated.  

My time with her has taken me from despising the gym, to thirsting for it. 

She always takes the time to address any comments or concerns I might have regarding my training, and always does so with positivity and professionalism.

Your Turn

If you would like to get started on your transformation, see which program is the best fit for you here. If you would like to talk with me about your goals, please reach out! Email me at kathryn@kathrynalexander.com. I’d be honored to help you!

How to Begin Lifting Weights

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In case you were wondering if this is a good time to begin lifting weights: any time is a good time to begin lifting weights! You are not too old, and you are not too weak, you are not too busy.

Lifting weights truly can change your life! It is like a cheat code – if you are stronger, everything feels easier. If you are healthier, the good times feel great. You don’t have to be strong to start, and you don’t have to want to be a bodybuilder or meathead.

Additionally, there are many ways to practice resistance training: lifting weights with free weights, kettlebells, dumbbells, or using band resistance or even bodyweight exercises. All of this is lifting. You can do this at the gym or at home. 

I recommend going to your doctor to get a baseline physical before you begin. From there, remember: you can lift weights! 

How to begin lifting weights. Kathryn Alexander of Alexander Training swings a kettlebell in her garage gym. Photo by Ben Porter.

What Do You Need to Start Lifting Weights

The great thing about lifting weights is that you can begin with very little. You can start at home with bodyweight exercises. If it suits you, you can start at the gym with machines and free weights. The gym is for beginners and advanced lifters alike, and so are all the means by which you can lift: bodyweight exercises, bands, machines or dumbbells. Any of these methods of training can increase strength.

If you enjoy lifting at home, you can lift at home as long as you’d like. The options for home gym builds these days are amazing, from basic and utilitarian to truly incredible training facilities. Check out Garage Gym Reviews for inspiration and information about how to build the perfect home gym for you. It’s very fun to have training equipment at home, but it’s not a necessity. Many of my clients prefer to keep their home home, and commute to the gym. 

A word of warning: a home gym won’t save you money. There’s a good chance you’ll get hooked, and you’ll want one more barbell, then a few more weights, then that fun new accessory, and then a garage renovation to house it all. Don’t say I didn’t warn ya! 

The most important thing to remember is that you start where you start. It is relative to where you are in your fitness and strength levels. Start with an appropriate amount of weight, like Goldilocks (not too much, not too little). Actually, err on the side of too light. Rest, repeat, and add a bit of a challenge next time.

Beginners Weight Lifting Tips

In the next section, I’ll give you concrete starting points, such as what exercises to learn for a solid foundation of good form. Remember mindset is very important too, so keep these quick tips in mind as you begin your weight lifting career. (Note that when I say weight lifter, I am referring to one who lifts weights, not only one who competes in the sport of weightlifting.)

  1. Just do it! Just get started! Even if you are a bit apprehensive, confused, or timid. Nobody knows everything, and nobody starts as anything but a beginner. Just do it; trust me, it’ll get better! 
  2. Start light. Whether it is a machine you aren’t familiar with, or free weights that offer a gazillion weight options; start very light. Feel out the movement with the light weight and think about it as you go. Your analysis of the movement will tell you how to proceed as far as adding weights.
  3. Building off the last point: focus on the feel of the movement and the muscles that you are using. Studying anatomy will help this but is not a prerequisite. Even if you don’t know anatomy, you can learn from your body as you move. 
  4. Identify your sticking point if you are having a hard time moving forward. Is it lack of confidence in you routine? A tight schedule? Need some new equipment? There is an answer to all of those, whether it is working with a training, following a training program to maximize time spent (try a free week on any of my programs here) or hitting up craigslist.com to get you started with equipment. 
  5. Try this to learn more about your shoulders and posture in less than two minutes.
  6. Remember all the benefits of lifting weights! The health, physique and mental benefits will always work in your favor. 
  7. Back to number 1: just do it! 

Get a Trainer

If you do your due diligence, you can find a professional trainer who truly views this industry as a profession. This means he or she will teach you well, help you move quickly and not waste time, prevent injury as much as possible, and write a specific program for what you are working for. 

A trainer can help you find modifications so exercises fit your body best, help you work through your sticking points, and even help build your confidence and keep you accountable. 

It is my goal to educate my clients as we go so they can be independent. I don’t ever want to quit working with my clients, but I always want them to have a plan and the ability to do it on their own. Often, people need just a few months to get their feet under them and have all the tools to proceed independently. In that case, I’m happy happy to hear their progress reports as they break off onto their own.

Form

Study form as you begin lifting weights. Good form will apply to exercise regardless of what kind of implements, weights, or bodyweight exercises you are utilizing. Good form will allow you to move faster toward your goals, prevent injury, and get the most out of each exercise. Don’t let fear of perfection slow you down, though. There is a wide gray area of safe and acceptable form. Do your best and plan to improve as you go. Remember Tip number 1: just do it! 

Beginner Body Weight Exercises

The following exercises are foundational to movement. That means these should be practiced by beginners, and continually utilized through your lifting career. They’ll become easier, but I want you to always practice them deliberately. They’ll become more like warm up and reinforcement work than hard working sets as you progress. 

Watch these videos and practice the movements. Please reach out to me if you have questions!

Basic squat with no weight

basic squat with no weight
Y for rear delts
plank walk out
reverse lunge
hinge
dead bug

Beginning Resistance Training with Bands

Resistance bands can help you develop strength at different angles. Please be careful to buy good bands, keep them inside, and check frequently for potential tears. Also be certain that your anchor point is secure so that you won’t pop yourself in the microphone you are wearing on your face as you teach a group exercise class in front of 25 sorority girls at LSU circa 2004. Hypothetically, haha, that would be sooo embarrassing.

band pullaparts
band row
band deadlift

Beginner Weight Exercises

goblet squat
dumbbell overhead press
machine row

For a full post about how to do the goblet squat, click here.

Create a Routine

Building exercise into your routine and following a plan will help you maintain your lifting habits. Remember, lifting weights will help you as long as you are able to lift, so find a way to lift for many many years. It is about consistency and progress, not perfection and knowing-it-all. Nobody knows it all, and nobody is perfect at first, if ever. Please don’t let that stop you from getting started on an enjoyable hobby that can save your life! 

For an in-depth look at how to find or develop a training plan, read here.

Begin Lifting Weights Today!

Lifting weights can make your life better almost immediately, with very little cost or equipment necessary to begin. I hope you try some of these exercises linked above and begin your strength journey. I wish you the best of luck, and invite you to please email me kathryn@kathrynalexander.com with questions, progress updates, and my favorite, your wins! Happy lifting! 

What is the Importance of a Workout Plan?

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Having a well written workout plan is one of the most important things to consider in your exercise routine. It is hands down the most effective way to get the best results from your time exercising. A workout plan that you follow can help you reach your goals faster and more effectively, take the brainpower and mental stress out of the process, and help you avoid blind spots to get the best out of your fitness routine. 

How Can a Workout Plan Benefit You?

We know all the reasons that exercise is worth doing: you’ll feel better, move better, look better, and stave off injury and disease. No reason not to exercise! Except that it does take time, energy, and potentially a financial investment. If you are going to put in the effort to exercise (and you should!) then you should make it worth it.

The best way to do that is to follow a well designed exercise plan to maximize your results. Read on for more information about how a workout program can help you, and how to find the best plan for you.

1 – A Workout Plan Can Help You Reach Your Goals Faster

A workout plan can help you reach your goals faster and more effectively, since it will help you work toward specific outcomes. Often, people go in the gym or go for a little pop on the elliptical, hit some machines randomly and hope they get exactly where they want to be. It doesn’t work this way; the body responds very specifically to exercise stimuli. For example, if you want to get stronger, you need to lift heavier. If you want to lose weight, you have to increase your exercise capacity and be able to exert more energy.

I receive inquiries for people from an online exercise company, and it asks people to check off their desired goals. Often people will list many goals, such as “build muscle mass”, “run a marathon”, “increase flexibility”, and “bodybuild”. These are all worthy goals, but in the short to medium term, they will compete. A well written workout program can help reach these goals, but it needs to be methodically planned. Otherwise, the process will be similar to chasing cats; chaotic and ineffective.

The bottom line is that if you are going to do the hard work (and making the time and effort for the gym is hard work!) then it should be work that takes you to your desired outcomes. 

2 – Take the Brainpower and Mental Stress Out of the Equation

Having a well programmed workout routine to follow is incredibly peaceful. A good plan will give you a roadmap to trust, so your only job is to do the hard work. It takes the brainpower and mental stress out of it for you, so you can do the work and reassess at the end of your training block. This is usually 4-12 weeks, at which point, you’ll continue to the next phase, or commit to a new program. 

3 – Avoid Blind Spots in Your Workout Routine

Often, we can learn from others and their experiences. After all, we don’t know what we don’t know! If you have a well designed workout plan, you will be following a well rounded routine that includes everything you need to reach your goals. For example, to avoid and work past back pain, you need a couple smart glute exercises. Athletes, including weekend warriors, typically need more hamstrings work than is conventionally written into general workout plans. 

Make sure you follow a good program, and you’ll hit everything you need to feel and perform best! 

What is a Personalized Workout Plan?

A personalized workout routine or fitness plan is written specifically for you and your goals. Finding a personalized plan written by a fitness expert is a great plan to follow. If that is out of your budget or doesn’t interest you, you can find a plan online that’s written by a fitness expert for people like you. If you look on Train Heroic, for example, you can find extremely specific programs such as plans for beginners, jiu jitsu enthusiasts, people who want to build their butt or grow bigger arms, military and post military, etc. I have plans for people who sit at work all day and need to decompress, people who exercise with limited equipment, and people who train in a full gym toward strength and physique goals. 

This can be incredibly effective and cost effective as well. This way you’re not, as mentioned before, hopping around and wasting your on things that won’t take you to your goals. 

How to Find a Personalized Workout Plan

Like I mentioned in the previous paragraph, you can find any kind of training program on Train Heroic, which is an incredible training app that my clients and I love. (They aren’t paying me to say this! I just really love Train Heroic!) It features programs from experts of all kinds of strength, fitness and sport specific doctrines. 

Consider how many days a week you can commit to working out, what kind of equipment you have access to, and what your goals are. Be as specific as you can. Keep those factors in mind when you are searching programs, and select one that matches you as much as possible. Often on Train Heroic, you can do the first week free, or even contact the coach directly. Research it as much as you are comfortable with to find a program that excites you. 

If you are interested in any of my programs, check them out here. If you have questions about which would be a good fit for you, feel free to email me at kathryn@kathrynalexander.com.

Are you brand new to the gym and need a plan to start? Try this 6 week program which walks you through what to do, how to do it, and how to use your gym.

Take Action and Start Your Workout Plan

Take action! Take imperfect action! I encourage you to think deeply on your goals and how you will feel when you achieve them. Then find a plan that will help you get there! Ensure it’s a good program by looking at reviews and/or talking to the coach. From there, GO GO GO! 

Take a leap of faith, put in great effort, and follow that workout plan!

Best of luck! Remember, I want to see you succeed! If I can help you at all, please let me know! 

What is Semi-Private Personal Training?

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If you have spent any amount of time in a gym, you might have noticed people working with personal trainers. Sometimes they are working one-on-one, sometimes in a pair, and sometimes in a small group. Maybe you have seen semi-private personal training advertised and wondered what it is. 

Semi-private personal training is when a personal trainer works with 2-5 people instead of one-on-one. Semi-private personal training has some really great benefits, and some things you should consider. 

A personal trainer, as opposed to a group exercise instructor, creates a program that works specifically for your unique situation and goals. This is different from a group exercise instructor because typically group exercise instructors lead classes that you can drop into. These can be fantastic workouts, and they have a lot of benefits, but they are not planned specifically with your goals in mind. 

With semi-private personal training, you can get the benefits of working with other people, along with the benefits of having a trainer who planned the program specifically for you. 

Structure of Semi-Private Training

Semi-private training sessions are structured very similarly to traditional one-on-one training sessions. Since I primarily teach people how to lift weights to get stronger, leaner and healthier, semi-private training sessions with me are done in the gym. I always take the time to do an individual consult, even with my semi-private clients, so I can cater the session to each individual‘s goals. 

If you work with me and somebody else in a semi-private training session, you might do the same exercises as the other lifter or lifters, but your set and rep scheme will be specific to you. The weights will be specific to your ability as well. We always make accommodations according to individual needs or goals, as well. For example, if you need extra posture work because you sit many hours a day, that will be added in for you. 

Recently, my client Hannah has been training in my women’s lifting semi-private group for over a year, in preparation for her wedding. Even though she trains with 2 to 3 other women, we made some specific adjustments as she got closer to the wedding date.

Is Semi-Private Personal Training for Me?

Semi-private training sessions have many benefits, including the camaraderie of other lifters, improved learning from watching others, a lower cost, potentially some schedule flexibility. 

Many of my clients who lift in semi-private sessions enjoy the company of their gym friends, whether is the camaraderie, competition, or both. Most don’t know each other outside of the gym, but I found that they had similar goals and made an introduction. Sometimes they needed the same time slot as each other, and sometimes they expressed an interest to work with someone else. If your trainer isn’t able to make introductions for you, you can find a friend to come train with you as well. 

Many learning models suggest that people learn movements better both from doing and watching the new movements. In this way, semi-private training can help you learn faster, and continue to learn the lifts you are practicing together. I love this aspect of semi-private training! It might be the best benefits to lifters out of any of these. 

Stuck with your training and weight loss? Check out my 3 biggest tips for losing weight.

Semi-Private Training Cost

The cost of semi-private training is often a bit lower than one-on-one training. Semi-private personal training costs are typically around 60% of that of a one-on-one session, and in a small group with an experienced trainer, you can expect nearly the same amount of attention for a fraction of the cost.

Read about how to find the right personal trainer for you here.

Consider Semi-Private Training

If you are thinking about working with a trainer, consider semi-private training. It’s a really great option to learn and grow with a few people who are on your team! If you are in the Austin area and are looking to train, I’d be happy to meet you for a free consult. Click here to be in touch with me about your goals, and we can discuss from there whether individual or semi-private training is best for you. 

If you’d like to follow along with the workouts my lifting group does, click the link here to join. I am always available to answer any questions you have about which training program is best for you. 

Happy training! 

Lower Back Pain from Squats? What You Can Do

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Squats are one of the most important lifts to train, both because of their ability to change the physique, and because of the phenomenal carryover to real life movement. Need to sit down and not PLOP on the couch? That’s a squat. Want to increase your speed and power for sport? Squats can help with that. Want to maintain your independence for your whole life, ie, not get stuck on a low chair or a toilet? Fill out your jeans a little more? Make your hikes feel stronger? Squats. 

Despite their stellar benefits to health and performance, squats are often blamed for low back injury. In reality, squats do not cause low back pain. Poorly executed squats can cause low back pain. 

Read on for how to maximize your squat performance so you can build your strength, change your body, and prevent pain. 

Lower back pain from squats? What you can do.
Having lower back pain from squats? What you can do.

Why You Might Get Lower Back Pain After Squats

Squats are a full body lift. They heavily involve legs, glutes, back and core. Done properly, squats integrate the whole body in a natural movement. It usually becomes apparent when one piece is a weak link. For example, many people’s legs can handle more than their core (abs and lower back) can.

Sometimes lifters have great form, and need to work on bringing their core strength up to speed. Other times, lifters have poor form that doesn’t necessary cause back pain, but can limit progress. Finally, some lifters use poor form that actually can cause back pain.

Also unforunately, sometimes people just do stupid stuff in the gym. Not warming up properly, adding too much weight to the bar from one set to the next, and trying to go heavy too frequently can all have suboptimal results, including lower back pain after squats. 

How to Avoid Lower Back Pain After Squats

The best ways to avoid lower back pain from squats are to learn proper warm up techniques, work on perfecting your form, and follow a well designed program. 

The warm up is not just about getting warm; it is much more important than that. The warm up is a physiological process to get your nervous system engaged, get your joints moving, and increase your heart rate and blood flow for the upcoming exercise. By warming up properly and working up in weight with exercise specific warm ups, you’ll actually be able to do more work and better work. 

Perhaps the most important way to prevent and avoid lower back pain is to learn to squat with optimal form. Every person’s squat will look different because of differences in limb length and individual build, but every individual has an optimal squat form. Learning to squat properly will help you use your legs and glutes as they are intended to be used in the squat, allowing your back to be used in the way that it is intended. This way your back is not overcompensating for not using your prime movers (the leg and glute muscles) as they should be during the squat. 

Finally, follow a good program written by an experienced coach. People who wing it without a program often lift too heavy too often, too light, infrequently, miss major muscle groups, or skip assistance exercises that help you prevent injury. I recommend programs by Aaron Ausmus of Pen and Paper Strength App and Zack Phillips of ReadyUp Athletic Development. I would be honored to help you with a program as well. Check out these or contact me about a custom program written for your goals.

How to Recover From Lower Back Pain Caused by Squats

Remember that squatting is a natural movement and most people can find a way to do it pain free. If you suspect you are having lower back pain caused by squats, then something must change. In the short term, back off squats, especially if you are doing barbell squats and are going very heavy. Do not stop your movement, though! This is not a free pass to stop exercising. 

If the pain is exceptionally bad, please contact a doctor. The following advice applies to pain that is manageable and is not medical advice. 

Movement is good for the body, so continue movement by walking, swimming or other low impact exercise. You can add in unweighted squats as a test to see how it feels. If you’d like to bump it a notch, you can add lunges or stationary lunges. While lunging, the back can typically remain upright, which is generally a safe position. 

Add in movements such as the McKenzie press, child’s pose, unweighted reverse hyperextensions, back extensions and dead hangs.

You can also look at other factors in your life that might be contributing to lower back pain. Do you have good posture when you sit, and do you have an ergonomic setup where you spend most of your work day? Check out your mattress too. Ideally you spend 8 or so hours there each night. It is important that you don’t sleep in a funny position in that little dip that develops as mattresses age. 

Most importantly, remember that this too shall pass! Keep a positive attitude and look to athletes and people you know who have come back from injuries. Your body is always actively working to heal you – help it as much as you can! 

Benefits and Variations of Squats

Because squats use so much of the body, they can be very taxing on the nervous system, and thus send a large signal to the body to adapt. In other words, when you challenge yourself on squats, they feel hard because they are hard! 

One way to avoid injury and overuse is to become proficient in squat variations. This will develop your strength in many ways, at varying angles, and help prevent overuse injuries. 

Check out this post about 7 squat variations you can do with little equipment.

Keep Squatting to Build a Strong Back!

When done correctly in a well written program, lower back pain from squatting is exceedingly rare. In fact, squatting correctly does wonders for strengthening your back and preventing low back pain and injury. 

While it might take some time on the front end to learn and practice ideal squatting form, or trouble shoot your current squat form, it is well worth the effort to be strong. 

Enjoy lifting, my friends, and please be in touch if you have questions I can help you with. Kathryn@kathrynalexander.com 

Managing Client Expectations

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I recently contributed to a piece published on BecomeaPersonalTrainer.org called “40 Personal Trainers Reveal How to Manage Client Expectations.” 

The article contains a wealth of insight from many trainers and is a great read for both clients and trainers alike.

As a personal trainer, managing client expectations is key to setting them up for happiness and success.

You can read the whole article here. Spoiler alert! My advice is to encourage people to understand that the way to make a long-standing change, which is what people are truly seeking, is to make permanent changes rather than seeking a quick fix. 

Become a personal trainer.org

You’ll Be Proud With Progress

You might have a goal to gain 40 pounds of strength on your bench press, or to lose 30 pounds of fat. Both of these will require consistent work over a period of time, and you’ll be so proud and happy once you get there! 

Remember though, that you’ll be proud of yourself along the way. When you’ve worked hard and earned a 30 pound increase on your bench press, you’ll be happy! When you’re exercises and make good food choices, you’ll feel great when you’ve lost 10 pounds, and are on your way to losing 30. 

The bottom line that I want you to remember is that this is a process that requires consistency. You can do it!! You’ll be happy along the way!

Happiness, peace and personal pride are not reserved only for the end of the journey! 

Finding a Personal Trainer to Help on Your Journey

Are you looking for a personal trainer to help on your fitness and health journey? If so, I’d be honored to help you get started, or continue on toward your goals. You can find info about working 1:1 with me in person here, or online here. Please email me if you have questions or would like to do a consult. kathryn@kathrynalexander.com

Happy training! 

Pushups on Vacation: A Success Story from the Beach

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Pushups on the beach: a happy client of Kathryn Alexander (Alexander Training) shares her picture from vacation.
Pushups on the beach: a happy client of Kathryn Alexander (Alexander Training) shares her picture from vacation.

Pushups on Vacation

This is a throwback text to one of my favorite client texts ever. Her goal with working with me was to improve strength and performance on a few specific tests, pushups included.

In the process, she found she was a good lifter, and good at pushups, and even enjoyed doing pushups on vacation!

Want To Improve Your Pushups?

Check out The Home Team, my monthly workout that is created specifically for home exercisers. It utilizes a few dumbbells, a band, and yes, pushups! Follow that link to get your first week free.

Guillermo Gets Deadlift PR!

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You might remember a client spotlight of Guillermo, an online training client of mine. Guillermo is a fantastic client; he is a great person, super interesting, and hard working. He was one of my earliest fully online personal training clients, and he knocked it out of the park. Here’s a quick update on his progress.

Guillermo Gets a Deadlift PR at the Hyde Park Gym Push/Pull

Guillermo set a goal, put in the work, the rest, and kept at it patiently. It paid off when he reached his personal record.

Guillermo hits a deadlift PR; happy client success story! Alexander Training
Guillermo hits a deadlift PR; happy client success story! Alexander Training
Guillermo hits a deadlift PR; happy client success story! Alexander Training

Online Training Success

I’ve said it before: Guillermo was fantastic at working hard and lifting strong. I am really happy with his success and appreciate his willingness to let me share it with you. If you are ready to get started, I’d be honored to help you make a plan! Message me here if you’d like to do free consult.

Emily’s Testimonial & Repping Pull-ups!

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Emily shares her testimonial of training with Kathryn Alexander, and of doing pull-ups before her wedding.

Emily is a smart, funny woman. A dream client, really. She showed up on time, worked hard on short and long term goals, and her sense of humor made me laugh every session. Let me share Emily’s testimonial with you.

Emily began training with me in July 2015. She was already beautiful and fit, but wanted to start being more active, both for her upcoming wedding, and to be healthy in general. The pull up goal, though… that might have been my favorite.

Emily wanted to learn how to lift, but didn’t consider herself a gym person. (Yet.) She wanted to learn the right way, and that served her well.

Emily’s Words

Before last summer I hated gyms. I always felt intimidated when I would go because I did not know how to use the machines or weight lifting equipment. I needed someone to push me, hold me accountable AND I wanted to learn how to properly use gym equipment.

I wanted to be stronger and healthier. I wanted to not be scared to go to the gym by myself. Oh, and I wanted to be able to do a pull up.

I am really surprised that I liked squats so much. I mean I actually enjoyed working out! I didn’t enjoy pull-ups much, but it felt so great when I was able to do several of them in a row. The results I saw in the mirror were also quite nice. Having friends and family notice my muscles was very flattering.

Gyms aren’t scary (though I always knew that). I feel totally comfortable being the only female in the free weight section of the gym now.

See Emily’s whole story here: Emily does pull ups before the wedding!!

Start Your Strength and Health Journey Today

If Emily’s story inspired you, let’s get you started too! Leave me a message on this page, and we’ll make you a plan to get on the path of health, strength, and maybe pull-ups too!

Success Story from Happy Client

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This success story is from a client who is one of the most darling people I’ve had the privilege to know. She one-in-a-million cute, sweet, and has the greatest sense of style. I loved working with her. She said something that made me so happy in a “catch up with you” type email after we finished our training sessions.

Weight Lifter for Life

“I am a weight lifter for life.”

Makes me so happy I can’t even tell you! I am proud of her for all her hard work, and for enjoying her success!

Success story for client of Alexander Training
success story, happy client of Kathryn Alexander, Alexander Training

Start Your Own Success Story

Are you ready to begin your own success story? I’d love to talk about your goals and help you succeed! Click here and leave me a message to schedule a free consult.

Nadia Completes the Hotter’N Hell Hundred

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I am so proud of my client Nadia, and I have to share her story of the lead up to the Hotter’N Hell Hundred. Nadia is a very multi-faceted person and she is deeply interested in many things. She’s traveled more extensively than anyone else I know, she is an extremely talented crafter, and she is a dedicated cyclist.

We created a program for her to complement all the other activities going on in her busy life, and she executed like a pro.

Details of Nadia’s Online Personal Training

We chose to do online personal training for Nadia because she has the discipline and background in exercise. She didn’t need me to be there during her sessions, but she wanted me to plan them. Oh, and she lives out of town.

We chose some heavy-hitters for Nadia: sessions that were hard, fairly quick, and hit the high points. She didn’t need extra conditioning because she does that with her cycling training. She’s also busy, as mentioned before, and didn’t want to spend hours in the gym.

In fact, she didn’t spend any time in the gym. She trained with dumbbells, bands and bodyweight at her home.

Read below for her account of how training went.

Nadia, client of Alexander Training, completes the Hotter'N Hell Hundred
Nadia, client of Alexander Training, completes the Hotter’N Hell Hundred

Nadia’s Testimonial

I was on the verge of giving up.  After a few years of on-and-off workouts, Kathryn set me up with a fast, effective way to jumpstart my exercise routine.  I wasn’t sure how a few exercises and minimal diet restrictions would work, but it proved to be the best option for me.  She listened to my concerns and helped me develop a workout that I could fit into my schedule.  Her encouraging words and positive attitude are exactly what I needed in order to keep going.

Today, I’m in the best shape of my life and I attribute it to the exercise plan she developed for me.  Thank you, Kathryn.

Nadia McInnis, Wife, Mom, Community Volunteer

Try Online Personal Training for Your Busy Schedule

Learn more about online personal training here, and if you are interested, send me a message. We’ll plan a free consult and see if we are a good fit to work on your goals.

Abby is Stronger!

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Abby was not a beginner when we began working together. She has historically been active, both in resistance training and cardio. She was looking to make a push through a plateau and get stronger, and that is exactly what she did!

Abby is a fantastically fun person, both when exercising and not. She has a great attitude, and employed that through lifting dumbbells, pulling sleds, and generally working hard.

Read below to hear the story about her journey to get fitter and stronger.

Abby pulls the sled while training with Kathryn at Alexander Training.
Abby pulls the sled while training with Kathryn at Alexander Training.

“I Can Already See Changes in My Body”

I started working with Kathryn to help me take my workouts to the next level.  I am new to weight lifting and after seeing some good initial results, I entered into the dreaded plateau stage.  Enter Kathryn!  She helped design workouts for me that were specifically tailored to my abilities.  

Already in just a few weeks I am stronger and can already see changes in my body.  Best of all, Kathryn gave me the confidence to know that I was performing exercises correctly and could continue gaining strength without getting injured.  Kathryn is extremely encouraging and experienced.  If you are a beginner, or even a seasoned weight lifter, I strongly recommend Kathryn to help you reach your goals.

Your Turn to Get Stronger

Sometimes you just need an outside perspective or a new training plan to bust through your plateau and get stronger. I’d love to help you with that! Please feel free to message me here to talk about how we can take your training to the next level!

Veronica’s Testimonial

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My client Veronica sent me the best testimonial and I have to share. She has done a great job of sticking to her exercise plan, both with me in the gym, and at home doing online personal training.

She has seen health improvements, and boy is she getting strong! I am all around happy for her.

Testimonial from client Veronica who got strong and healthy with online personal training from Alexander Training.
Testimonial from client Veronica who got strong and healthy with online personal training from Alexander Training.

Veronica’s Testimonial

First let me say that Kathryn is an awesome personal trainer. It is September 2015 and I have been remotely training with Kathryn for about 3 months now. I was in two really bad car accidents years ago and ever since I was not able to exercise without injuring myself again. I would always give up due to the pain. I have many other health conditions that make it very difficult for me to lose weight. I have been the exact same weight for the past 4 years. I have not gone over or under a pound, but somehow managed to maintain that weight. After my doctor told me that I would have to get on diabetic medication if I did not do something to move my weight down, I decided to look for a well educated personal trainer. I looked and did some research for about 2 months until I found Kathryn. I wanted to make sure I had someone that really knew their stuff. Well, I really hit the jackpot with Kathryn. She is amazing at what she does. I did not think I would be able to do much, but Kathryn created a tailored exercise and food program for me to follow. I have been following her recommendations and have lost 13 pounds. Thirteen pounds is a lot of weight to lose in 3 months especially for someone who has hypothyroidism and other health conditions that make it really hard for me to lose weight. My doctor cannot believe that the weight is coming off the way it is due to my health conditions.

My doctor is super excited for me. I owe a lot of that to Kathryn. her remote program is so easy to follow as she literally writes everything you need in a nicely structured sheet and emails it to you. She also includes videos that demonstrate exercises that you may not be familiar with. Her workouts are challenging but I have not injured myself once with her plan because she has taken all my health/injuries into account and made me my own program. I love her program so much that I have decided to start training with her once a week in person since I live in Austin. The cool thing about Kathryn’s remote program is that you do not have to live in Austin. She will email you everything you need and she always makes sure to check up on you weekly to see how you are doing and how the program is going for you. Again, I highly recommend giving Kathryn’s specifically tailored for you remote program a try. You will be very glad you did.

Veronica Cantu

Write Your Story

Kathryn again here. I encourage you to write a new chapter in your story, beginning with a new training program. It can make you so much healthier that your doctor notices, like Veronica’s. The best part is it can make you feel so much better. I’d love to help you on your journey. Email me, or send me a message here for a free consult about making a plan for you.

Tara’s Lifts and Does Triathlons

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Tara was a wonderful client of mine, who worked so hard, both at her home and at the gym. She was busy, like many of us are. However, what she did so well was continue to prioritize her health and fitness with both strength and conditioning training. I am grateful to have worked with her! Read about our training together in her words, below.

Tara’s Story

I have been working with Kathryn for about 18 months.  In that time, she has educated me on the importance of building muscle strength in relation to my overall health and also direct improvement in other parts of my exercise routines.  I have always been a “cardio first” type of person and now that I have the knowledge from Kathryn, I realize that putting weights first on certain days will do nothing but help me in the long run! She keeps it fun and I always look forward to our sessions.

Tara Kalsu, mother, recreational triathlete

Can I Help With Your Success Story?

I’d be honored! Message me on the page, and let’s talk about your goals!

Amanda Prioritizes Her Health

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Amanda’s success story is fantastic: she was in a great position to put her health as a priority, since she was newly pregnant with her first child. She worked hard, worked smart, and had a great payoff a few months later! 🙂

Amanda’s Story

I started working with Kathryn when I was pregnant with my first baby.  She tailored workouts for me that were challenging, while keeping the interest of me and my baby in mind.  I attribute my work with her as a very important factor in the healthy delivery of my baby girl, and working with her afterwards helped me shed baby weight.  Kathryn put a lot of thought into designing a program specifically for me and took a personal interest in my health and success.  Even though I live in a different city now, we keep in touch and I am still able to utilize the workouts she provided.

Amanda MacLennan, attorney

Can I Help With Your Success Story?

I’d be honored! Message me on the page, and let’s talk about your goals!

Chris’s Success Story of Weight Loss

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Chris is one of the most smart and kind people I have ever worked with. He just needed a direction, and he put his head down and worked toward it. He achieved great success, and I am very happy for him! Read below for Chris’s success story.

50 Pounds Lost

I am 50 years old and had not exercised in years.  Kathryn worked with me to develop a personal training regimen that I could do and then built on it as I increased in endurance, strength, and  flexibility.   Kathryn’s positive attitude and encouragement helped me stay with her program and resulted in my loss of over 50 pounds and 6 inches off my waist in 4 months.  She has provided me with a program I can do on my own, but even though I only see her now for maintenance, she checks in regularly to see how I am doing and is always available to respond to my questions.

Chris Harrigan, attorney

Can I Help With Your Success Story?

I’d be honored! Message me on the page, and let’s talk about your goals!

Brenda’s Success Story

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I was lucky enough to meet Brenda very early in my personal training in Austin, Texas. She worked very consistently, and very steadily, and saw the health and lifestyle benefits. I am so proud of her! She earned her success story!

In Brenda’s Words

I have been training with Kathryn since 2011, and I have been beyond pleased with her knowledge, guidance, and understanding. I was in terrible physical condition when I started working out, and I have had great results.  I have developed strength and endurance and have lost weight.  I am in so much better condition now and just feel so much better physically.  The personal training has greatly improved the quality of my life. Most importantly, my doctor has been impressed with the steady improvements in the state of my overall health.

I started working out once a week with Kathryn.  I retired from my job about three months after I started training with her and was able to increase my workouts to twice a week after my retirement. However, it doesn’t matter how often you are able to workout initially.  The important thing is just to get started. I consider my working out with Kathryn an absolute must in my life.  I have recommended her to numerous people–friends and strangers; young and seniors and in-betweens; men and women.  If you are looking for a trained, experienced, smart, and charming personal trainer, I highly recommend Kathryn.  I promise you will be happy with your choice.

Brenda Caldwell

Can I Help With Your Success Story?

I’d be honored! Message me on the page, and let’s talk about your goals!