Alexander Training - personal training in Austin, Texas

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

Kathryn Alexander

Is it Too Late to Get Your Summer Body?

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It’s not too late to get in shape for summer! 


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Do you ever just blink and feel like time flies by? It was just New Year! Now it’s summer! Everybody is talking about summer vacations, summer trips, training to get that summer body, and summer is HERE!

Likewise – I blinked, and 6 months have passed since I posted on the blog. The last post I wrote was about NY resolutions. 

(Well, it’s not the last post I wrote; it’s the last post I published. I write all the time. I just don’t take the time to edit them, take a good picture, and publish them. Big thank you to Jorge and Gary for the push to get going again!)

Summer is here!

What if you are still working on your summer body? What can you do right now, to make a difference, today? Lots of things! 


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  • incorporate a 10 minute walk after meals, or after one meal

  • go to one new group class this week. Yoga, Pilates, body pump, whatever is your style

  • return to your favorite active past time. My friends and I went roller skating last week. Toooo much fun!! Also, I WON the throwback dress up contest, even though no one else competed. 🙂

  • add an extra serving of vegetables once today

Small changes add up!

At some point, after seeing the benefits of small changes, you will likely be ready to jump in a little more whole heartedly; training 4+ days a week, eating well 90% of the time.

If you aren’t there, for whatever reason – you’re a human taxi service for your kids, you’re working overtime, etc.- I understand. But don’t let that be an excuse for why you can’t make small changes, which add up. 

Will you get your goal summer body in a week? No, maybe not. Will you be on the cover of a fitness magazine next month? Probably not; it’s a competitive process.

But – will you feel better, and sleep better, and be proud of yourself? Yes! It’s worth it to get going! 

Build your nest

A West African proverb says “dooni dooni kononi be nyaga da”, which means “little by little, the bird builds its nest.”

Begin building your nest, and taking the small actions that will add up, until your nest is complete. Until you have peace with your body and yourself. 

Instituting new habits or change is the hardest part. Keeping a routine is much easier than starting. So, start these new habits and be proud of yourself!

Stack the Odds in Your Favor in 2019

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Merry Christmas! Happy (almost) New Year!


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This is one of my favorite times of year; this down time between Christmas and the New Year! Time to revel in all the happy holiday feelings, and plan with optimism the New Year.

I LOVE planning, and I LOVE New Year’s time.

I don’t necessarily love the idea of waiting until New Year to make improvements. (Eat your vegetables today, obviously. Don’t wait a week. Go for a walk now!)

BUT – I LOVE the unbridled optimism, the hope, and the energy surrounding the New Year. Since it’s pretty much here right now, why not use that to channel your energy into your goals?

Stack the Odds in Your Favor in 2019

This might sound like a big ole “DUH” but the easiest way to reach your goals is to be crystal clear about them. It’s too easy to get through just this workday, this week, or the next little project. Before we know it, time passes and we haven’t really gotten anywhere.

If you are intentional about moving toward goals, instead of passing through time, you will infinitely stack the odds in favor of reaching your goals.

What Do You Want?

What do you want in 2019? This is a big question! Ok, start with this: What is important to you?

Take time to sit down and think on this. Figure it out. Write it down.

It’s ok if you still have questions. The process of figuring out what you want and how to get there is just that: a process. Some things you’ll figure out as you go. Some things require forethought and planning.

Some Questions to Get You Started

Do you want 2019 to be the same as 2018? If so, good! Don’t do anything different. Keep doing what you’re doing.

If you want to be healthier, richer, less busy, you’ll have to make some changes. Ask yourself these questions:

  • What do you do on Saturday afternoon, when your time is yours?

  • What do you do when you get to do what you enjoy?

  • What’s stopping you from doing that more?

  • If you can’t think of things that bring you joy, look at your calendar and your bank account. Where you choose to spend your time and money is usually what brings you happiness.

  • What have you always wanted to do that you put on the “to do in the future” list (which of course is a moving target)?

  • What do you want to make? Art, woodworking, calligraphy?

  • What did you love as a kid?

  • What kind of legacy do you want to leave?

Write It Down!

Seriously, go write it down! Burn the list later if you don’t like it. Perfection doesn’t matter. The good ideas will stick with you, and you’ll find what you really want keeps popping back in the forefront of your mind.

Email me or leave in the comments what you’re going to move forward with this year! I can’t wait to hear!

Go make 2019 yours!!

On my list: gardening again, painting for fun, and keeping my blog current! (Email me if you have ideas you’d like me to cover!)

If your goals involve fitness and you’d like my help, I’d be honored! I have a workout plan you can do on your own, and I have some morning and mid-day sessions available in the Austin area.

Message me on this page if you’d like to get started!

Press On

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I had the greatest client session yesterday and wanted to share with you the lessons learned. 

My client let me know before her session that she was not feeling up to par. Nothing catastrophic or contagious, but that we might need to take it into account. 

Since she let me know ahead of time, I was able to look at her program and keep in mind some potential adjustments. Some Plan B’s, if necessary. 

When she got to the gym, we discussed specifics and decided to go ahead with the plan, take a little longer warm up time, and assess along the way. 

The workout included bench press, squats, and barbell rows, so it wasn’t no sissy workout, yall. We left off a couple of the heaviest sets for bench and squats, but she still did 80% of the planned session.

Romanian deadlifts were added in, and a lunge superset was cut. 

It worked. She left feeling refreshed and not run down. 

Press On

Appropriately timed, Dave Draper wrote in his weekly column, published today 10/24, “We press on. Something hurts, we assess it curiously and work around it. We lift and learn.”

Currently published at https://www.davedraper.com/dave-draper-columns.html the column is titled “A Chill in the Air”.

I love that! That’s exactly it! You don’t have to quit if something is off. Try to keep your plan, and make adjustments as you warm up and get feedback from your body.

Things She Did Right


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  • She let me know what she was feeling, and in time to make adjustments if necessary

  • She was honest about her capability

  • She trusted me to try the program, to “press on” 

  • She gave it a real go- hard work, adjusted for her body’s condition that day

  • And, she updated me.

    Talk about a happy trainer! That message made my day. 

Lessons Learned

Follow Dave’s advice, and assess curiously. Don’t immediately write off your plan. Start with a slow warm up, and if you feel good, if your body gives you a green light, progress. Continue to use each set as an indicator for the next.

You might need to adjust, but you might not. Have you ever felt a little off but had a great session? Sometimes you surprise yourself. Let me know; I’d love to hear your stories!

Push Pull Squat: An Effective, Full Body Workout With Minimal Equipment

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Weight lifting in a well equipped gym can drive huge changes in your body composition, tone, strength and athletic performance, more so than in most home gyms or boot camp situations. Whether you use a full gym or a few pieces of equipment at home, you can get a great workout with the basics: push, pull, squat.

Barbells, weight plates, and other specialized equipment give you much more opportunity to progress and improve over a period of time than improvised workouts with less equipment.

However, someday you will likely find yourself in a position to need a quick and dirty full body workout with minimal equipment. Voila! Here you go.

Weight Training with Minimal Equipment

This video was filmed at Hyde Park Gym in Austin, Texas, but can be done almost anywhere, including hotel and home gyms. Video by Becca Ewing.

Push, Pull, Squat

Pick an upper body push, upper body pull, and squat movement. I suggest the pushup, bent over row (if you have one dumbbell or kettle bell), and the squat.

Do each exercise 10-20 times, then repeat the whole circuit 3-5 times. Obviously, if you are stronger and more conditioned, you will do more rounds. However, your reps will depend on the weight available to you in relation to your strength.

Pushups

Do these from your feet! No knees, no matter who you are! Pushups from your feet!

  • Place hands shoulder width under chest, not neck/face

  • Brace your whole body! Squeeze lats (under your armpit), abs, glutes, and legs

Take a big breath and hold it. (Unless you have high blood pressure, in which case, continue reading.*) Bend at the elbow, and press back up. Exhale and inhale at the top. Do not reach with your neck or chin! Reach with your chest.

Modification #1 – If Pushups are Hard (for Now)

If pushups are tough for you to start with, follow the above instructions for the descent, then lower your knees to the ground to press back up. Repeat.

TRY one first though! You might be surprised that you can do a couple!

Modification #2 – If You Need Extra Challenge

If you are knockin’ out the pushups from your feet and either don’t feel challenged by 10-20, or want a greater challenge for 10 reps, elevate your feet. All other instructions are the same. You can do this from a tire, park bench, stairs. Be creative!

Bent Over Row

Tripod yourself with staggered feet and one hand supporting yourself on a stable object about a foot in front of you. Grab your kettle bell or dumbbell, and row it by pulling your elbow toward the ceiling.

  • Brace your back into a very flat, neutral position.

  • Keep a lot of space between your shoulder and your ear. No shrugging.

  • Imagine your elbow is being pulled toward the sky

  • Pull your wrist past your torso elbow level, not up by your chest. Think of your arm from the elbow down as just an attachment. Focus on your back rather than your biceps.

Your shoulder can move toward the ground and away, but never up toward your ears. Focus on a big squeeze around your shoulder blade as you row, and at the top. Push your chest toward the ground.

Squat

Do your first round of squats with no extra weight. Stand tall, take a deep breath in, and send your hips behind you. Remember:

  • Pull your shoulders back and down. Tighten your midback but not to the point of flared ribs.

  • Stand with your weight heavy in your heels.

  • Break at the hips first, and send your hips behind you.

  • Keep heels flat and knees wide.

  • Do NOT dive bomb your squats! Even if you move fast, control the descent!

  • Powerfully drive up. Drive and finish with your hips.

Modification #1

To make your squats more challenging, hold a dumbbell or kettlebell at your chest. Remember all of the above points while keeping your hands under the weight on your chest and the weight on your chest.

When you are holding weight while you squat, you’ll find it helpful to take a big deep breath, brace your core, squat, and then exhale and inhale at the top between reps.*

*Holding Your Breath

For most of your lifts, you will be stronger and more stable if you take a big deep breath before the lift, brace tightly, lift, then inhaled and exhale between reps. This is because holding your air in increases thoracic pressure and makes you more stable. When you are more stable, you can generate more pressure, and that means you can exert more pressure.

Also, as in the case of pushups, if your body is like a tight plank, it will be easier to move than if it were like a wobbly noodle.

The caveat is if you have high blood pressure. In this situation, you should breathe evenly throughout the lift to maintain safe pressure levels.

Push, Pull, Squat!

Go try this workout! It is simple but effective, and can be quick and fun. Do a round, rest a minute or two, and do it again. Not done by 5? Do more!

Email me – tell me what kind of equipment you used and how it was challenging. Have fun lifting!

In a Rut? Do This One Thing For a Mid Year Restart

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This is an update of a post originally published in 2015. I think it is important to take stock of where you are and if it’s where you want to be. If not, make a deliberate change to get on the path.

It is fall as I am writing this. If you made New Year goals, you should be in your “after” situation right now. This was going to be the year, you were going to make the changes you know you’ve been needing to. You were going to establish a healthy, disciplined routine.

Did you?


The Texas coast

The Texas coast

Or maybe you’re on that vacation you wanted to get in shape for. The big trip you bought comfortable shoes for, in anticipation of covering miles of European cobblestone. Perhaps your active vacation was carrying golf clubs on your dream course. I hope some of you got to do that.

We Are All Busy

One of the biggest perks of my job helping people in the gym is that I interact with a large number of the same people on a very regular basis, and I get to see real trends as they happen.

It is fascinating. We are more alike and in tune with each other than we think. When the seasons change and the weather is beautiful, nearly everyone bounds in the gym with energy and optimism.

Likewise, I see moments when the collective sentiment is a very unenthusiastic “blah.” This was the case recently in Austin, and could have been caused by low grade, often undetectable mold allergies, according to a local acupuncturist.

This is why I can say with certainly that if you feel like your year has gotten away from you, you are not alone.

Summer is busy, fall is busier

Summer often passes in a blur of planning and flying by the seat of your pants. You’ve got to plan work and family schedules, childcare, summer camps, and vacation hotels and activities.


So many red dots.

So many red dots.

Regular appointments are subject to reschedules and cancellations, and long vacations end with a pile of emails and to-dos awaiting at the office.

Before we know it, summer turns to fall and the sweet relief of routine. Until after school sports, and new activities. Holidays and holiday planning sneak up.

And so, it is easy to see why our fitness routines fall by the wayside. We are almost a year removed from New Year’s Resolutions, where the abundant optimism of others propels you along too.

What Should You Do?

But you still have goals for your body even when life is busy. You still want your abs to be a little tighter, and your back to be pain-free. So what is a busy person to do?

Something. Anything, but do it now. Do not wait for “the right time” or til life gets a little less busy. It’ll never happen, because as soon as it does, something else gets thrown in your lap.

Healthy, successful people do not wait for the right time.

Your Homework

Pick one thing and commit to doing that one thing. What is that one thing? I don’t know. I’ll give you a list of ideas, but I recommend you take a mental inventory of your strengths. You know yourself and your habits better than anyone else.

Exercise is an extremely nuanced topic we could study forever. There are years-long graduate programs of study in exercise, and hundreds of thousands of research studies on exercise. The big things, however, are well understood: eat well and move your body. You know which of those you are good at, such as cooking a great chicken salad, or committing to morning yoga classes.

Guidelines

Your activity must be something:

  • You can do everyday, or with some regularity

  • You are 95% sure you can maintain

See what we are doing here? We are setting you up to be successful. We are setting you up to win.

The Rules

  • Commit to doing this thing for one month. You can continue on if you like, but it’s perfectly fine to quit at one month.

  • No guilt! No guilt if you miss a day. Just prepare better so you can do it tomorrow.

Give this some thought, then if you choose to commit, give it a real, honest go. It doesn’t matter how small or insignificant the action is. You are making a commitment, making positive change, and establishing a habit.

Why Just One Thing?

People do better at change where there is only one change to focus on. After your month, you can pick a different one or add another. Remember, the smallest healthy change you make is better for you the the comprehensive health overhaul that you abandon.

(Reason #2 for just one thing, I always wanted to make a cheesy title like that. “Do this one weird trick!!” Haha!)

Examples:

  • Stretch for 15 minutes every evening

  • Attend yoga or Pilates class 3 times a week

  • Floss your teeth every day

  • Drink 64 ounces of water every day

  • Do this 2 Minute No Sweat Series to start your day

  • Weight train 3 times per week

  • Get 8 hours of sleep every day

  • Cook a healthy breakfast every morning

  • Have 2 boiled eggs every morning for the 12 extra grams of protein

  • Meditate for 15 minutes every day

  • Do a challenging sudoku or crossword puzzle every day

  • Express gratitude every day

  • Give a genuine compliment every day

  • Walk around your block every morning

  • Consume approximately 25/38 grams of fiber per day (female/male, respectively)

One final note. Email me if you need accountability! Email me to tell me your habit! I would love to update this list with healthy habits I haven’t mentioned, and I’m fantastic at nagging, I mean, checking in to see how you are sticking to your plan.

Read next: The craziest thing I did for recovery, and why what I learned still helps me today

HIIT Revisited: Is it a Must-Do?

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If you follow fitness blogs or publications, you’ve probably heard of HIIT training. HIIT stands for High Intensity Interval Training. HIIT is, as the name says, high intensity training that is done in bouts alternated with rest.


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For example, after a proper warm up, one might do sprints, stair climbs, or sled work in bouts of :60 seconds, with :60 rest. This is just an example, as a variety of exercise methods and work:rest intervals can be used.

Sounds simple, but this is exhausting! It requires mental fortitude, but drives big results!

See examples of HIIT here, on the Exercise Minute with KVUE and Erika Lopez.

Is HIIT for everyone?

Absolutely not! Every person is an individual with different goals, background, and preferences, and no one training style is a must-do for everybody. 

The benefits of HIIT are widely known, so people who are healthy enough for HIIT should understand it is an option. Some people really take to the intensity and focus HIIT demands, and they begin to enjoy or at least appreciate it.

Who Should Avoid HIIT?

HIIT requires high exertion, so anyone with heart problems, breathing issues, or unstable/injured joints should not do HIIT. In some situations, people with high blood pressure should avoid exercising at a high intensity as well.

Anyone who’s doctor has recommended against vigorous exercise should also lean toward more moderate exercise. This does not mean “ineffective”.

Read about other training protocols here: Different Styles of Cardio and When to Use Them

Additionally, some people don’t enjoy the high intensity, or the mental effort needed to do HIIT. It is much better to modify a training protocol than quit. If a client of mine absolutely hates HIIT, we find other ways to reach their goals. After all, it does them no good if they decide not to suffer through it, and quit.

Who Should Do HIIT?

People who are healthy, have a base of at least 2 months moderate activity, and a drive for progress should absolutely try HIIT. It’ll be tough, but it’ll teach mental strength as well.

HIIT is a really great tool, but it’s not the only way to reach a health or performance goal. Consider your options and what is right for you. If you have questions about this, email me!

How to Stay Healthy During a Air Travel

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Summer travel season is upon us! Air travel literally broadens our world but it can be extremely hard on the body. Follow the tips below to be a fresh and happy traveler!

Stock Up on Sleep Beforehand

  • At least a week before you travel, aim for getting an extra hour of sleep in your routine.

  • This will help you feel more refreshed and energetic, and ease all the little minor inconveniences that come with even smooth air travel.

  • Beginning your travel rested will also help you more easily adjust to jet leg when you arrive at your destination.

    I did this to the extreme and it worked like a charm. Read about it here.

Strategically Pack Your Luggage

  • Pack a manageable amount of luggage, so you won’t be exhausted and frustrated hauling around too much stuff on your busy travel day.

  • It is tempting to try to stuff everything in your carryon to avoid checking a bag, but remember you’ll be fighting with a heavy, overflowing bag all day. When you change flights, you’ll have to drag it around and hope it fits into the overhead bin if you have a smaller plan for one of your travel legs.

  • Make it easy on yourself and just check a bag and take a simple carry on. Wallet, passport, phone, makeup, and a good book make a quick, easy carry on. As a bonus, you’ll have more room for shoes in your luggage, which men and women can get behind.


The wishing hole in Istanbul.

The wishing hole in Istanbul.


The Bosphorus Strait separates Instanbul’s European and Asian sides.

The Bosphorus Strait separates Instanbul’s European and Asian sides.

Get Up and Move!

  • Move around before and after the flight. If you get to your gate early, do some squats, stretch, or make an extra lap through the terminal.

  • If you have a long flight, walk to the restroom and back every couple hours. I know you don’t want to disturb your fellow passengers to get to the aisle, but that’s the reality of air travel. They signed up for it, and it’s worth it for your health.

Strategically Use Caffeine

  • Don’t drink more caffeine that you would on a typical day.

  • If possible, drink caffeine on a schedule that is in line with the time zone you are landing in. For example, if you traveled 6 hours west and now have 6 extra hours to stay awake, your evening coffee would be more like afternoon coffee.

Drink Water and Minimize Alcohol Intake

  • While caffeine can be a strategic indulgence, alcohol is really a comforting indulgence. However, it can make travel much tougher if you drink too much.

  • For smoother travel, remember to hydrate with water, and maybe save the alcohol for when you land.

Acclimate to the Rhythms of the New Time Zone

  • As quickly as possible, try to adjust to the new time zone. This refers to your sleep, exercise, and eating schedules.

  • If you land during dinnertime at your new time zone, eat dinner.

  • If you are a morning runner, get up and run in the morning there, even though it’ll feel strange at first.

  • Likewise, do your best to catch up to the sleep schedule to minimize jet lag.

  • These rhythms help our body adjust to a new time zone quicker, so you’ll have a more fun and energetic trip.

Where is your next flight adventure? Let me know, and try adding some of these tips in your next flight for healthy and carefree air travel!


Still the best place.

Still the best place.


This one was in Galveston, so it really has nothing to do with air travel except there’s a plane in the background. I just thought little Kathryn and my dad are adorable.

This one was in Galveston, so it really has nothing to do with air travel except there’s a plane in the background. I just thought little Kathryn and my dad are adorable.

What are the best shoes to lift in?

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Have you ever wondered if you have the right gear for lifting? Ya know, the belt, the shoes, the gloves? The good news is, there’s usually not a “right” or “wrong”. (Except for gloves. Those are wrong.)

However, there is often a “better” and “best” option. Let’s look at shoes and the role they play in lifting.

 

Lifting is the sum of force against resistance

When you lift, you are exerting force, either against gravity, a cable, or some external resistance.

To do this effectively, you want to channel all of your energy in that direction. Basically, press the bar as hard as you can and don’t lose energy in other directions. Energy leaks make the movement less effective. Energy leaks can come from being loose in your set up, bracing incorrectly, or being sloppy throughout the movement. 

If you are squatting, the goal is to sum all of your force, from the ground up, into the bar. This is hard to do if you are on unstable ground, a cushy surface, or have loose, cushioned shoes.

 

The “better” option


Don't lift in Uggs either, unless they are purple. #geauxtigers

Don’t lift in Uggs either, unless they are purple. #geauxtigers

Chuck Taylor shoes are a great lifting option, because they are flat, stable, easy to find, and not super expensive. You can find some specifically made lifting shoes with fancy options, and that might be your best bet if you are competing. But, Chucks are a great option for even the most recreational lifter. Please don’t squat in your Brooks anymore!

 

Why we love Chuck Taylors for weight lifting

I talked with Amy Roberts about why Chucks can be a great lifting shoe, and she does a great job of giving much more detail here at wirecutter.com.

Check it out and let me know what you lift in! 

Why we love Chuck Taylors for weight lifting


Chucks-for-lifting-wirecutter

Guillermo builds his strength through online training

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Client Spotlight: Guillermo

I like to do client spotlights because: A, I am super proud of my clients, and B, real people’s stories fascinate me. This is the story of how Guillermo got strong strong through online personal training.

Everyone has a different motivation, background, and natural ability. We can learn so much from other people and how they approach their training and life. For example, Guillermo has a full time job, a girlfriend, dog, and other hobbies. He’s not tied to the gym every day, but he has pretty solid numbers and time for his priorities, something we all can aspire to.

An introduction to Guillermo, in his own words:


Guillermo

I’m a 34 year old Technical Support Manager for a Medical Software Company here in Austin. In my spare time, I enjoy live music, riding my motorcycle, playing bass in my metal band, hanging out with my girlfriend and my two year old pug, Thor.

I also enjoy exercising and over the last year, have decided to try to push past my long time limits and become the best version of myself! I want to be strong and look strong, as well as feel strong. These are my primary training goals.

What is your experience with training? Have you always been active?

I started weight lifting when I was 17 years old and was very very weak back then. When I was 19, I got into Olympic Lifting through training with my college track team (I was a weight thrower). My strength and size increased (I went from 170 lbs to almost 260 lbs within 2 years, thanks to eating with my teammates and a very late growth spurt when I was 21). After college, I essentially stopped working out, up until a couple of years ago.

“Over the last year, I have completely refocused and have promised myself to push harder than ever and never stop again. Ever. ”

I want to look great, feel great and be as strong as I can be. My ideal scenario is to be below 200 lbs and be able to bench and squat well over double my bodyweight. I’m patient, so I’m ok with those goals being a long ways away.

What did you expect from training remotely?

The concept of online training is brand new to me, so I really didn’t know what to expect. I was more or less thinking that you would set me up with a program and would just check on how it’s going from time to time.

I have absolutely seen results that I’m happy and excited about, and the guidance that the program has provided is changing some long standing/erroneous thoughts about strength training, that I’ve held onto for a long time.

“I never realized how interactive and personal this whole process is and I love it! ”

What kind of results have you seen from online training with me?

In the time that we’ve worked together, I have seen increases in strength, mobility and some increases in muscle size as well. I also have more energy when I go to the gym and am more excited for my workouts, since I know that they are tailored for me specially.

Every week is a new challenge and my drive has never been this high.

How do you like Train Heroic as a training log and program delivery method?

Train-Heroic-Guillermo.PNG

(Kathryn: Train Heroic is the app I use to deliver client workouts to remote and in-person clients. Train Heroic includes explanatory exercise demos, and allows clients to track their workouts and make comments.) 

I really like the app as a way to track your progress and have programs delivered directly to my phone. It’s a lot better than trying to write everything down in a notepad and saves me a lot of time. Plus it’s interactive and easy to use.

Anything else you are enjoying about the online training?

I think that my biggest takeaway so far from all of this, is realizing that I don’t have to “kill myself” in the gym to see results and overtraining is real!

I used to spend 3-4 hours/3 times a week at the gym, maybe only having the energy to properly do 50 percent of the workout properly. Now I’ve cut that time in half and am seeing way better results in my strength than ever!

Final note from Kathryn

Guillermo is been a great client. He works hard, trusts my programming, communicates well, and most importantly, is consistent! He has earned every bit of success he has found through this programming cycle via online training. I look forward to more updates on his progress and will keep you updated!

Guillermo, thanks so much for your willingness to share your experience with everyone.

San Antonio Highland Games 2018 with Athletic Director Ed Cosner

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Throwing and the San Antonio Highland Games

I have always loved watching throwers in competition. The strength behind the shot puts, the precision of the spin, and that moment of anticipation while watching the implement fly through the air are so athletic, yet poetic to me.


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Some throwers may have a little bit more of an inherent ability, but all successful throwers spend many hours practicing. Maybe this is why the throws are so satisfying to watch: the culmination of many hours of work is evident in the briefest of moments before the implement lands.


Ed Cosner preparing for a stone put.

Ed Cosner preparing for a stone put.

 

The San Antonio Highland Games and Celtic Music Festival: Paint the Town Plaid!

If you are like me and enjoy watching throwing, sport, competition, or maybe have a thing for kilts, you should head to the Highland Games in San Antonio April 7 and 8. 

The San Antonio Highland Games and Celtic Music Festival brings Scottish Games, music, cooking, and Highland dancing together for a celebration of Scottish heritage. Over 30 clans represent their people and culture in a weekend that is fun for all ages. 

 

The Scottish Athletic Games

The Games are obviously my favorite part. Men and women compete over 2 days in the caber toss, sheaf toss, hammer throwing, stone put, and weight over bar and weight for distance. These aren’t just weekend warriors, either; world records have been set at these games. 

 

Ed Cosner, Athletic Director 

I talked to Athletic Director and former Highland Games champ, Ed Cosner, about the games, his experience throwing, and what you can expect at the games this year. 


Ed and his wife, Sally. "Sally, the key to holding the weekend together." 

Ed and his wife, Sally. “Sally, the key to holding the weekend together.” 

Kathryn: How did you begin working with the Highland Games?

Ed: I started competing in 1995 and have traveled the world competing. I was never a pure thrower and was still competing in powerlifting and strongman until 2000 when I went full time as a Highland Games Athlete. I really began to win championships when I became a Master’s Competitor (40 years old). 

Kathryn: So at that point you were a successful multi-sport athlete (Highland Games, powerlifting, and strongman). How did you transition from athlete into Athletic Director for the San Antonio Highland Games?  

Ed: I went to a meeting for the San Antonio Highland Games and the rest is history!!!! I was asked to take over the games in 2004, when there weren’t too many athletes competing. I was a champion and respected among my peers, so the men and women I competed with stepped up and came to my games.

I brought out my coach and training partner, James Parman, to judge and announce the games. People got excited to see real athletes out there, and to know what’s going on out on the field as well. James is awesome at that. His being a World Champion Professional Highland Games athlete himself and knowing all of the traditions and history behind the events makes it a fun experience.

Sidenote from Kathryn: I can attest, James is very informative, and humorous! The games are fun to watch even for someone who knows nothing about the games, since James does such a great job entertaining and informing the crowd. 


Ed steadies the caber.

Ed steadies the caber.

Kathryn: What is your favorite event? 

Ed: I love the heavy implements especially the caber and heavy weight for distance and height.

Kathryn: What else do you love about the games?

Ed: I love training for the games as it requires a beautiful blend of maximal strength to maintain positions while spinning/moving with heavy implements (like the 56# weight for distance, 56# weight for height, 23# Braemar Stone put or a heavy caber), explosive strength to throw these implements big distances to win, and the explosive power to throw the lighter implements (like the 16# open stone, 28# weight for distance), run and turn with a long caber, or the flexibility to wind a Scottish Hammer.


Ed prepares for the weight over the bar event.

Ed prepares for the weight over the bar event.

“Big, Strong & Powerful is what a Scottish Heavy Athlete is.”

 

Paint the Town Plaid!

Come on out to the games! It truly is a lot of fun regardless of your age or ability level. Check out the crowd getting involved in a caber toss in this video.

 

You can buy tickets online here for $10, or $11 at the door. Senior, military and children’s rates are $6. (This is not an affiliate link.)

ReadyUp Podcast, talking shop about Max’s Ride and Lifting

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ReadyUp Athletic Podcast

Hey hey guys, I recently had the honor of sitting down to talk with my friend Zack on his podcast, ReadyUp Athletic Development. 

Before the podcast, I posted this video on Instagram explaining Max’s Ride for ALS, a fundraiser I am part of. Shortly after, Zack invited me to be on his podcast. 

Max’s Ride

Max’s Ride is a motorcycle ride and concert that raises money to support finding a cure. It is in Austin, TX, on April 21 this year. It is fun, family friendly, and welcomes all riders and non riders. Visit Maxals.org to learn more, and please join us! 

ALS, or Lou Gehrig’s disease, strikes people in every demographic, but with a greater frequency in the military population. It is always devastating, expensive, and fatal. 

I know, because my dad had ALS. He passed in 2007. ALS will always be my biggest fight, but that is to be expected. When people like Zack, who haven’t had a familial link to ALS, support our cause, I can never properly express my gratitude. THANK YOU Zack and Readyup for both giving us a voice, and becoming a sponsor of Max’s Ride!

We had a great conversation covering lifting, gyms in Austin, TX, the fight against ALS, and fun things we are getting into next. 

Listen here, and check out the ReadyUp podcast. It has central themes on lifting, athletic development, and great music, but covers many other topics. 

ReadyUp Podcast Episode 6 with Kathryn Alexander


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How To Meal Prep For a Week

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Meal prepping has been all the rage lately; seems like everybody has been talking about it, and for good reason: meal prepping has some huge benefits. It can cut cooking time, and ensure you have good healthy food when you need it. On the downside, it’s heavy on planning until you get in the swing of it. 

To help expedite the planning process, I have compiled a comprehensive guide on how to meal prep for a week, from grocery list to clean up. Pro tip: employ the “I cook, you clean” rule, because there will be a lot of dishes. Sadly, this does not work if you live by yourself.


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Plan breakfast ahead

This meal prep plan will not include breakfast, so I encourage you to have a quick, easy breakfast recipe, if you are a breakfast eater. I have a quick smoothie every morning for breakfast or scramble eggs with grits. Both are simple and I can prepare them practically on autopilot.

The Menu

This is a step by step guide for preparing lunch and dinner for a week, for about 2 people. You can follow along with the text and pictures, or you can watch the video, which condenses it down to the most important steps.


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You can adjust the recipes to suit you and your family’s food preferences. Check out the menu and if you’d like to follow my plans exactly, and email me if you’d like the full grocery list. 

Getting started

You’ll want 3-4 baking pans lined with aluminum foil coated with a light layer of olive oil. You’ll also use a strainer, crock post and a cast iron skillet. If you don’t have a skillet, you can use another pan.

Preheat oven to 350 degrees.

Marinate flat iron steak with Italian dressing in large ziploc bag. Return to fridge.

How to meal prep chicken

The secret to cooking chicken that doesn’t dry out is to coat chicken with olive oil on both sides before you season it. Sprinkle with Italian seasoning, or seasoning of your choice, and put chicken in the oven. 

Wash your hands.

Write on a post it note what time you put it in, and when you need to check it. Set timer if you’d like. I suggest checking in 45 minutes. 


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How to meal prep salmon

Line pan with aluminum foil and olive oil for salmon. 

Slice about half an orange and half a lemon. Coat salmon with olive oil, Paul Prudhomme’s Seafood Magic seasoning, and place citrus slices on salmon. Put salmon in the oven. 

Wash hands. 

Update your post it note with time you put salmon in the oven, and time to check it. I suggest checking in 20 minutes. 


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How to meal prep vegetables


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Line another pan with aluminum foil and olive oil. 

Wash and dry asparagus, brussels sprouts, and broccoli. Of course, you can make more of one if you have a favorite. Chop the ends of the asparagus and brussels sprouts and discard. Chop the brussels sprouts and broccoli into bite sizes, and coat with olive oil and sea salt. 

Fill boiling pot with water and set to high heat, to prepare for the shrimp boil.

While the water is heating up, the salmon should be ready to check. Be sure that it flakes when you gently pull it apart with a fork. If it does, it is done. 

Remove it from the oven. This should make a little more room for the veggies, which are ready to be put in the oven. 


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How to meal prep a shrimp boil


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Prep your shrimp boil veggies: peel corn ears and break in half, wash and quarter oranges, and wash mushrooms and red potatoes. 

As soon as water begins to boil, add spices, bay leaves, and potatoes and corn. 


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After 5-10 minutes, add mushrooms and oranges to shrimp boil. 

Don’t take your eyes off the shrimp! They only take about 4:00 to cook. Overcook them and they’ll stick to the shell when you peel them. 

Important: when the shrimp are done, save the water to make rice. To do this, pour the shrimp through a strainer placed in a bowl. 

How to meal prep rice

But first, it should be about time to check for the chicken to be done. I always use a thermometer on chicken because it should be well done for safety. Nobody’s got time for food sickness. Chicken should be 165 degrees measured on the thickest part of the biggest piece. 

When the chicken is taken out of the oven, everything should be out. Set the oven to broil and let it heat up. Bring the water in the boiling pot back to a boil. When it is boiling, add in the rice. Follow the instructions on the rice for amount of rice to cook give your estimate of how much water is boiling. 


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How to meal prep a giant salad

Wash a few more mushrooms, tomatoes, bell peppers, cucumbers, and lettuce. I use a combination of romaine lettuce and spinach for my salad. To skip a step, you can buy the spinach pre washed in a bag, but always wash it again. 

Combine all these ingredients in a big bowl and put back in the fridge. This is your dinner salad for all week. You can add to it as necessary. 

Confession: I don’t time rice. Check it occasionally and stir. It will be done when most of the water is boiled out. Yes, I know, very helpful. You are welcome. 

How to meal prep flat iron steak

The flat iron steak should be broiled about 5 minutes and then flipped over for 5 more minutes. I like the steak cooked in my cast iron, which isn’t big enough for both, so I did them separately. 

Food safety and freshness

When I prep food, my preference is to prep only 3 days in advance. However, sometimes people prefer to prep for a whole week, as I am showing here. You’ll want to take a few steps to ensure the food you eat is good all week. There are a few ways to do this: 

  • Freeze food that you will eat in 3-4 days or longer. Take out to thaw the night before.

  • Supplement prepped meals with healthy purchased meals through the week.

  • Have a big prep on Sunday, and then a mini prep for say, your protein, mid week.

One way to do this mini-prep is to prepare a crock pot recipe. Crock pots are so easy and make very tasty meals. 

How to meal prep a roast in the crock pot

Pour broth into the crock pot first. Add the roast, beans, french onion soup cans, bay leaves, and more broth if you have it. From here, you can either start the crock pot, or put this back in the fridge, ready to cook tomorrow during the day.

The Feast

When the flat iron steak is out of the oven, everything should be done and cooling. You have your choice of what to eat tonight, since all is available. Too add a lot more variety with a little bit of effort, you can make cooking night a taco night. 

With just sour cream or plain Greek yogurt, cheese, an avocado and tortillas, you get one more entirely different meal. You can have chicken tacos, steak tacos, and any sides you’d like.

You’ll have a little bit of clean up but the foiled lined pans cuts that down tremendously. If you’ll be bringing lunches to work, I suggest putting them in Pyrex or Tupperware in their correct portions before you refrigerate them. If you will be coming home to dinner, you can condense food into pans and cover with fresh foil or Saran wrap, instead of portioning them. 

I hope you found this guide helpful! I’d love to know how you use meal prepping and what tips you can share, too. Thanks for reading! 

2 Minute No Sweat Series To Start the Day Right

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You know that indulgent stretch right when we wake up in the morning? Before coffee, or before we even get out of bed? Yep, feels amazing. We do the same instinctively after getting off an airplane, or sitting through a long meeting. Our bodies like to move.

We are made to move. 

It’s good for us! You know this. Your body does it naturally! 

Yet we get busy and prioritize our to-do list, which (let’s be real) is sitting in front of a computer. 

2 Minute No Sweat Series

The 2 Minute No Sweat Series is a series of movements that requires no equipment, no special clothing, and very little space. You can run through it once or 5 times. It can be used to energize you, or to relax into at the end of the day before you crawl into bed. 

Check out the link below and give it a try! It won’t cost you anything but 2 minutes!

If any of the movements bother you because of a painful joint or condition, feel free to skip it, or email me for a modification. 

The Smoothie Recipe from The Iron Guru, Vince Gironda

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Smoothies and shakes are everywhere these days: green smoothies post yoga, protein smoothies post gym smash, and yogurt smoothies available in the grocery aisle for those on the go. They really are fantastic, as they are quick, versatile, and potentially healthy and delicious. This is one of my favorite recipes, adapted from Vince Gironda, the Iron Guru himself.

My Favorite Shake Recipe

You know I’m an old school iron girl at heart, so it makes sense that this recipes is based off Vince Gironda’s favorite shake recipe.

Vince Gironda, a preeminent bodybuilder and personal trainer in the 1940’s – 1990’s, developed what he called the Hormone Precursor Diet. It was heavy on protein and fat, with much of that coming from eggs. His original shake called for:

  • 12 ounces cream (half & half)

  • 12 raw eggs

  • 1/3 cup protein powder

  • 1 banana

My Take on Vince Gironda’s Shake

I am not a registered dietician, but I will explain how I adjusted this recipe for me. First, I use pasteurized HEB brand Liquid Egg. It’s quick and easy, and eliminates the chance of salmonella. Second, I adjust the recipe down a bit and omit protein powder. My recipe is:

  • 4-6 ounces half & half

  • 6 ounces Liquid Egg (the whole egg version)

  • 1 frozen banana (if not frozen, add ice cubes)

Update: I’ve had lots of questions about the Liquid Egg. It doesn’t make the smoothie taste like egg, but it does give a great whipped texture. Smoothies have a way of disguising flavors, which is why you have heard of people sneaking in greens in smoothies and shakes.

Check out the whole process in the video below.

Modifications

Along the way, I have changed it a bit. Sometimes I add central Texas honey, because, you know, cedar fever. (Can someone tell me if having local honey really helps prevent allergies?)

Other times I add strawberries and blueberries for sweetness. The possibilities are limitless! You can substitute skim milk for cream to cut down fat and calories. You can add peanut butter if you’re trying to gain weight, or PB2 if you like the flavor of peanut butter but not the calories.

Obviously, you can add protein powder to up the protein content. You can add raw spinach, which hardly adds any flavor, or beans, if you are a vegetarian to increase protein. Both of these add nutritive value but little flavor, which in this case, is a good thing.

There is truly not a right or wrong. Consider your goals (gain weight, lose weight) and needs (increase protein, increased nutrients) and adjust ingredients accordingly.

Why Am I Recommending a Bodybuilder Shake To You?

  • It’s easy

  • It’s fast (2 minutes, I kid you not!)

  • It can be pretty delicious, or at least, innocuous.

The Liquid Egg cuts down at least 9 minutes cooking time (based on the scrambled eggs I ate every day for breakfast for about 3 years), and really gives a great texture to the smoothie.

Your Turn!

Experiment with a smoothie if you have trouble fitting meals or quick breakfasts in your day. Whether your goal is to gain muscle (tone up), lose fat, or increase conditioning, eating enough protein and vegetables is key! Try using a shake to add those crucial nutrients in.

As always, please email me if you have questions! I would love to hear about your favorite smoothies and how you incorporate them into your day.

References:

http://blog.joshstrength.com/2017/07/4-epic-weight-loss-and-muscle-building-techniques-from-old-school-bodybuilding-legends/

https://www.westonaprice.org/health-topics/splendid-specimens-the-history-of-nutrition-in-bodybuilding/

3 Quick Ways to Improve Your Posture

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Everyone says you should have good posture, but do you know why? Lots of reasons! In short, good posture helps you look better, feel better, and breathe better.

Learning good posture is very do-able. It takes a few minutes to learn, and consistent practice.

Here is a quick throwback to the Exercise Minute with Erika Lopez at KVUE, where we go over 3 exercises that can help you improve posture. The exercises are listed below the video, which explains them in about a minute. 

  1. Band pullaparts, a common movement many lifters do to prepare before working out
  2. Breaststroke, a Pilates inspired movement
  3. Dumbbell row, a classic lift

If you try any of these exercises, let me know how it goes!

The Fitness and Food Scene Around The Domain Austin

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The Domain in north Austin is BUMPING! The Domain is an exciting mix of upscale shopping, modern apartments, dining, entertainment, nightlife, offices and co-working spaces. With so many residents and businesses, it’s like it’s own tiny suburb. If you live in north Austin, it’s worth knowing what’s here, because you’ll probably save commuting time and find new favorites in your own neighborhood.

We are one week into the New Year! How are your resolutions? Here is a different way to look at the New Year. 

Workout Prep: The Gear

First things first: you have to have the right gear. While I don’t believe one can own too many workout clothes, accessories or gym bags, humor me for a second because those things can make or break your training.

Depending on how you like to train, you need different clothes, shoes, and accessories. Footwear makes a huge difference in comfort and performance, and you’re going to need different shoes to squat, deadlift, walk, jog, or take a cycle class.

You’ll also want to dress appropriately for the season, especially with the popularity of garage style gyms, Crossfit boxes, and gyms that don’t have great HVAC systems during our blazing summers. Nike and Under Armour have great hot and cold gear that can help you feel and perform your best when Mother Nature is a little outside of your comfort zone.

Hit up Dick’s Sporting Goods for a huge selection of different exercise wear. Besides clothing and shoes, Dick’s also has dumbbells, barbells, chalk, yoga mats, blocks, and other equipment for home workouts. You can find tennis and lacrosse balls, foam rollers and other massage implements for mobility and recovery.

Finally, Dick’s carries sport specific equipment, bikes, hunting, fishing, shooting and other outdoor gear. Of course, you’ll have to take these activities outside the Domain, but that’s a different blog post entirely!

Workout Prep: The Clothing

Athleta and lululemon are two of my favorite exercise apparel brands, and both can be found in the Domain. They are on the pricier side, which I resisted mightily for years. A gift card purchase, and I was hooked.

I easily justify the price since I wear them all day. However, I find it well worth it to have proper fitting clothing during a workout, too. No, during a workout, especially.

There’s nothing more annoying than constantly tugging at pants that don’t sit right. Well, maybe headphones dying in the middle of your workout. But the point remains: invest in athletic wear that feels good while you wear it, so you can focus on yourself while you train.

The Workout


Dietician Meredith Schneider is a regular at SoulCycle and Flywheel.

Dietician Meredith Schneider is a regular at SoulCycle and Flywheel.

The Domain has a few exercise options. Nearly all the apartment complexes have a nice gym, but those are only available to residents.

Flywheel Sports and SoulCycle both offer high intensity cycle classes that increase conditioning and burn calories. SoulCycle is known for it’s music and motivational vibe. Flywheel has both wheel and barre classes. Wheel classes are on the cycles, and barre classes are “toning classes” without the cycle.

Pros:

  • high energy
  • group class is great if you love the social scene
  • the class routine is already planned so you don’t have to think; just do

Cons:

  • the class routine is planned for a group, not for you as an individual
  • you must attend a class, and can’t just pop in

Orangetheory Fitness offers another group exercise class in the Domain. It is a high intensity class that uses a variety of exercise methods, including weights, treadmills, and rowers.

Pros:

  • high intensity burns a lot of calories
  • like Flywheel, the class is great if you like a social event

Cons:

  • high likelihood of injury if trying to work at high intensity without solid form and background knowledge of exercises
  • like Flywheel, the class is not designed for an individual
  • you must attend a class, and can’t just pop in

Gym One

Located just across the street from the Domain is Gym One. Gym One is an open gym with a weight floor, high end machines, platforms, dumbbells, and an indoor turf. It is a one of a kind gym so it offers the feel of a local business with all the amenities of a box gym. Gym One has a competent staff of trainers and offers some group exercises classes, which are free with membership.

Pros:


The turf at Gym One. 

The turf at Gym One.

  • full gym
  • you can create your own workout
  • huge selection of exercise equipment to use
  • clean, new showers and locker rooms
  • workout anytime during operational hours as quick or long as you’d like

Cons:

  • just a few group exercise classes, but the schedule is expanding
  • you create your own workout, which could be a pro or con


Power racks, competition bench press, heavy bags and open gym space at Gym One.

Power racks, competition bench press, heavy bags and open gym space at Gym One.


Makeup stations? Yes please. Spotted in the women's locker room at Gym One.

Makeup stations? Yes please. Spotted in the women’s locker room at Gym One.

Personal Training at Gym One


Game face on!

Game face on!

Personal training led by a good, educated trainer you are compatible with is the best you can get. A trainer will design your training plan exactly for you, taking into consideration your goals, your challenges, and your likes and dislikes.

Full disclosure: I don’t have any affiliate links in this article, but the astute reader might have noticed that I train at Gym One. 😉

Meredith Schneider is a dietician who also earned her master’s degree in exercise physiology. She says, “I never thought I’d be the girl doing deadlifts and squats, but when my current workouts weren’t doing the job, I added in 2 days of training with Kathryn. I realized I could have the best of both worlds. I’m not a ‘spin girl’ or a ‘gym girl’. 

I am strong and getting stronger.”


I can't be serious all the time...

I can’t be serious all the time…

I would love to meet you for a free consult about your goals. If you are interested, please email me at kathryn@kathrynalexander.com or drop me a message in the form at the bottom of this page: Train With Me

Wondering how to find the right personal trainer? Read this.

I am a fantastic training match maker, so please contact me if you have questions about who would be a good trainer for you. See this list of trainers for all your Gym One options, or ask me about trainers in other parts of town.

Pros:

  • the fastest way to reach your individual goals
  • personalized training plans
  • in-session pacing, customization, cueing and spotting

Cons:

  • likely the most expensive option

The Food

The Domain offers a huge variety of eating options, from quick grab-and-go to fancy date-night dining. A few of the more healthy options are Whole Foods, Mad Greens, and Flower Child.

Whole Foods is on the northernmost end of the Domain. It offers nearly everything the downtown flagship store does, again without the hassle of traveling to 6th Street.

Mad Greens serves all your salad needs, and also offers wraps, paninis, and juice drinks.

Finally, Flower Child serves fresh, healthy meals with an eye on quality.

The Fun Stuff

All work and no play makes Jack a dull boy. In my case, all work and training, therefore living in the gym, makes Kathryn a dull girl. It’s good to meet your friends out and be social!

If you feel like going out but don’t want to deal with 6th Street, head to Rock Rose in the Domain. There you’ll find 6th Street favorites like The Dogwood, Lavaca Street Bar, Kung Fu Saloon, and Toulouse Cafe and Bar.

Plan a Trip to the Domain

I give you my word I’m not a paid spokesman for the Domain! I just think it offers a lot of fun and opportunity to north Austin.

If you haven’t been up here lately, plan a day of it. Lemme know beforehand so I can show you around the gym!

How to Make Yourself Take Action: Exercise Minute with KVUE

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Happy New Year! Whew! We did it, guys! We made it through the Christmas frenzy. I’m still a little bit Pollyanna: I love Christmas, with all its travel and and gift giving and family loving. 

Even with all the good, it was stressful, and I have a teeny little sense of relief to pack up the Christmas decor until next year. 

 

What Next?

Many people finish the holidays with a little bit of exhaustion, a couple extra pounds, and a lotta bit of guilt. Let me save you lots of time and mental anguish and assure you: 

  • There is no need to detox! Do not take detox tea or wraps. Our kidneys and liver do that for us.

  • There is no need to feel guilty! We are made to seek pleasure from our relationships and meaningful holidays. Turn that attention forward!

Quick, before you keep reading, pull out your phone and make an event on your calendar 7 days from now. Title it “Because I am worth it.”

It’s Not Always So Easy

I’m going to take us back to school for a minute here and introduce you to the Transtheoretical Stages of Change Model. Bear with me; I have found this to be extremely helpful in understanding where people (including me!) are when they approaching making changes in their health, or why they don’t make any change at all. 

Developed by researchers James Prochaska and Carlo DiClemente, this suggests that people are not universally in the same place, ready to change. Some people are. Some people are not. 

You can read the full text here, and please take a minute to acknowledge how wonderful it is to be able to read journal text freeeee! Transtheoretical Therapy: Toward a More Integrative Model of Change  

The stages move from less likely to change, to a post-change maintenance phase. For example, consider someone you know who smokes. Some smokers hate the habit and are seeking ways to quit. Maybe they have even already taken action, and tried to quit. Some smokers are just doing their thing, not wanting to quit at all. 


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Why is this? Why are some people ready to change, and others not even considering it, and even more confusing, some declaring they are ready to quit, but haven’t taken any steps toward quitting? 

The Stages of Change model suggests that the smoker who has no inclination to change is in the pre contemplative stage. He isn’t even contemplating change. It is nowhere on his horizon to even think about quitting. 

The contemplative smoker is considering it. He has considered quitting, and maybe has a good why: his health, being there for his kids, etc. He hasn’t taken action though. Not quite yet. 

The smoker in the preparation phase has made up his mind to change! He will change, and is actively considering how to. (Personal trainers, THIS is where people are when they call you and request a consult. Help them here, be excited for them! They are going to make progress!) If your friend the smoker is in this phase, encourage him with happiness and support! Take a walk after dinner so he won’t be tempted to light up.

The action phase! This is where it happens! This is where people smoker fewer cigarettes, try the patch, or alter their cigarette buying/smoking habits. This is where people join a gym, exercise, take walks around the block. 

What we want to see is people in the maintenance phase. This means they have been in the action phase and are living in a good habit. They don’t have the mental struggle of not smoking after every meal, or going to the gym every day. This is where we want people to be. This is where I want you to be.

 

Back It Up: Where are You?

The reason I tell you about the Stages of Change: I want you to understand that where you are is OK, and that you shouldn’t feel guilty about not being in maintenance NOW. If you were in pre contemplation yesterday, you won’t be in maintenance tomorrow.

Further, and more importantly, I want you to know you can push yourself toward an action phase. You don’t have to hope it magically comes around. It is peaceful to accept that you are where you are, and you make steps toward where you want to be. Remember, I might not be pre contemplative about my training, but I am about other things in my life. This is good for us all to consider. 

If you are reading this, you are likely in a contemplative or preparatory phase. To push yourself toward the action phase, we are going to look forward and get ready for you to take action!

 

How to Push Yourself to Take Action

Remember that everything is a mental game. We make our schedules, our decisions, our priorities. If exercise and training is truly important to you, begin thinking about why and how you are going to take action. 

Answer these questions:


How precious are they?

How precious are they?

  1. Why is this important to you? Examples:
    – I want to be there for my grandkids. Shoot, not even be there, I want to be on the floor playing with them on Christmas morning! (Aunt Kathryn worked realllll hard to keep up with the kids this Christmas. I want to be able to do that forever!)
    – I want to feel better about my body so I am confident when dating.
    – I want to be able to keep up with everyone else in Austin who seems to have a really active lifestyle. (True story; I am reminded I need to practice cardio more when I get suckered into running around Lady Bird Lake.)
    – I want my butt bigger. No shame, girl! You own your body and you get to make it what you want. Want bigger biceps and chest? Same!

  2. What type of activities do you enjoy? Be honest with yourself! Like I mentioned, I don’t love running. Make me “commit” to a running program, and I will fail. This from a girl who did 26 squat workouts in October. #Squatober

  3. What schedule works for you? Pick a schedule you have a high likelihood of sticking to. Will you workout at lunch time? If so, pack a gym bag with shower sandals, a towel, and soap.

  4. Think about what you need to begin. Aforementioned gym bag, tennis shoes, a bike?

 

Erika Lopez of KVUE and I discuss the importance of choosing a plan, activities you enjoy, and acting on it to begin the New Year in a healthy way. (Both this text and the picture are links.)

Some people think of this as working on New Year’s Resolutions, which makes total sense at this time of year. I want you to apply this action-taking framework anytime of the year, though. You don’t get a free pass if you happen to be reading this mid year! It’s always a good time to do something good for yourself!


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Clearly, we are super excited to share this with yall.

 

What Next

Look forward. No more guilt. Consider everything you just thought of. What is popping in your head? Time to join that running group you’ve been meaning to see about? Next time you drive by, park your car at that gym you drive by and look at every day. Maybe you know you should go to the grocery store and make those healthy meals you know how to.

Go back to that date you put in your phone. That’s your goal date. Do that thing, that one starting step, by the date from now. Because you are worth it. 

Then, my friend, you will be in the action phase. 

Guys, I LIVE for updates! Email me or comment below and fill me in on what steps you’ve taken for you! kathryn@kathrynalexander.com

Get 50% off your first two months with The Home Team Training here:

Gym Etiquette Guide: How to Share the Gym and Get the Workout You Want

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Like a community kitchen or shared break room, the gym is better shared when participants abide by a few common rules. Sometimes it can feel strange going to a new gym or going to the gym for the first time, but knowing how to share the space goes a long way in making you feel comfortable. Read these quick tips and know you belong in the weight room!

Wash your hands before and after you workout, use the restroom, cough, etc. 

If there are people using the part of the gym you want to use, survey the area and quickly assess where others are working. 

Wait until others are done with their set before you speak to them, so they can maintain concentration. 

Speak up! Ask if you can work in or share if you want to use the same area or piece of equipment. 

Share when people ask to work in with you. Often, sharing equipment creates an optimal work/rest pace. 

Don’t stand directly in front of the dumbbell rack, in case someone needs to get or re-rack dumbbells during your set.

Likewise, don’t stand right in front of the mirror if someone is doing a workset. 

Please don’t hesitate to ask gym staff if you have a question about how to use equipment. None of us know how to use everything in every gym.

Clean equipment if you sweat on it. 

Understand that some people won’t want to chit chat while working out, and it is not personal. Usually people are just focusing on finishing their workout in time or are highly focused.

Change clothes for your workout. Dress to get the safest, most effective workout. Avoid:

  • long hair, long necklaces, or loose clothing that could get caught in equipment and pose a safety hazard
  • flip flops, heels, or unstable footwear
  • office clothes, since belts, zippers and buckles are rough on equipment. 
  • Shorts that your butt hangs out in, please and thank you.


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Be supportive of others! Remember that even if you have different styles of exercise, you are both working hard to invest in yourself. That is worth supporting! 

If you are in Austin or are looking for a personal trainer, email me to set up your free consult. kathryn@kathrynalexander.com

HIIT Interval Training for Fat Loss with Erika Lopez on KVUE

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Today on the KVUE Exercise Minute, Erika Lopez and I discuss HIIT Interval training for fat loss. Please see the link for the entire video, and for exercise demonstrations. 

Video here: HIIT Interval Training with Kathryn Alexander and Erika Lopez


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Erika: I am here with Kathryn Alexander. We are talking about some of the questions I’ve been getting on social media. They have been asking what is the best form of cardio that is most effective for weight loss. What do you recommend?

Kathryn: I would say HIIT training. High intensity interval training is going to be the most effective for burning a lot of calories, increasing conditioning, and that results in fat loss.

Erika: What exactly is HIIT training?

Kathryn: HIIT means high intensity interval training, and it means for a period of time, you’re going to work really hard – harder than you can maintain at a steady pace –  but then you bring it back down.

Erika: So what are some of the exercises that we can do for a HIIT workout?

Kathryn: A good option at home is to do mountain climbers for 30 seconds, and then on your next interval, you can do plank jacks, rest, on your next interval you can do jumping jacks. I would say a hard 30 seconds, rest, 30 seconds to a minute.

Erika: Perfect. And so as long as you continue to get your heart rate up and then bring it down that’s what’s most important.

Kathryn: Exactly.


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Erika, thank you so much for the opportunity to be on the KVUE Exercise Minute! 

If you are reading and have questions, please feel free to email me! kathryn@kathrynalexander.com

How to Find the Best Personal Trainer For You

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Finding a personal trainer, like any other interpersonal interaction, is a matchmaking process. Investing in a good trainer will pay dividends over the years by adding health and vitality to your life. It is an investment, however, so make sure you choose the right trainer to maximize your benefit.


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There are currently no legal requirements to be a personal trainer in the United States. Anybody can do it. Anybody. Scary, right? Estheticians and manicurists have more legal and health rules than personal trainers do. For this reason, it is extremely important to do research, and find the right trainer for you.

By knowing what to look for, you can increase your chances of finding a great working partnership and reaching your goals quickly and safely.

There are millions of personal trainers with thousands of specialties out there. You can find trainers who specialize in pre- and post-natal fitness, fitness and cancer, bodybuilding, martial arts, weight loss, and many more specialties.

How do you know who is right for you? In an industry full of big talkers and charlatans, you have to do a bit of research. It might sound overwhelming, but it is manageable and worth it. Let me help!

What Do You Want from Your Personal Trainer?

A large determining factor in who will be a good match for you is, well, YOU. What are your goals?

Do you have a physique goal to reach, like losing 15 pounds before a beach trip, or gaining 20 pounds of muscle?


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Do you have a performance goal like reaching a 405 deadlift?

Do you want short or long term training? Do you want your trainer to coach you on how to get started with the goal for you to continue on your own, or do you want someone working with you continuously over a long period of time?

Are you just interested in learning how to lift safely for health and injury prevention?

Take some time to think about what you are really looking to gain from training. These goals can always change. I encourage you to THINK BIG.

You can do so much more than you think you can. Humans are almost always limited by our imagination or mental drive. Need proof? Look around! Someone with fewer resources and more limitations has most likely done what you are seeking. Let that be motivation!

I encourage you to read this post: How To Get What You Want.

Where to Start Looking for a Personal Trainer

Choose your priority goal in a few words. For example, “lose weight”.

Google “your goal” + where you live. See what pops up. Do any particular gyms or individuals stand out to you?

You can also try adding “personal trainer” in your search query. For example, “lose weight in Austin with personal trainer” or “Austin Texas personal trainer weight loss”.

A good gym is worth driving for, but if you can find a good gym close to your home, that is even better.

You will likely find a facility you would like to look into, or an independent trainer you are interested in. If you find an independent personal trainer, or find a trainer’s website, please feel free to contact that person directly.

If you find a facility you like, check out their trainer bios and see who stands out to you. Use the guidelines below to filter them. From there, you can call or drop by, and ask to speak to a training manager. Ask this person if you can have a quick conversation about finding a trainer. Gyms often have an owner or manager who is excellent at match making trainers and clients for compatibility.

If you find a facility you are interested in, check out their training policies. Are their trainers self-employed or employed by the gym?

Self Employed vs Employed Trainers

What is the difference? Trainers employed by big box gyms like Gold’s, 24 Hour Fitness or Bally’s, require clients to pay the gym, and they pay the trainer as little as 30-50% of that. This is where many trainers start, which allows them to work with a wide variety of people and learn the business of training.

You can sometimes find good trainers in these gyms, but there is very high turnover. These gyms often put more emphasis on reaching sales quotas than continuous learning, and require their trainers to work pretty awful hours. It behooves the gym to have more trainers aka salesmen, so they aren’t often stringent on the quality of hires. Like I said, you can sometimes find good trainers here because they are starting out or haven’t realized they can work on their own, but be very careful about who you trust to train you.

I prefer trainers who are self-employed working out of a gym. Usually they are contract with a facility and run their own business. Their rates are not set by the gym, they are not forced to fulfill others quotas, and they are free to take time off to go to continuing education clinics and conferences. (This is very expensive, so I budget all year to do this, but it is worth every bit.)

Besides learning from experts, I have a blast at conferences. Check out the Tactical Strength and Conditioning Conference here and here, and The University of Texas Athletic Performance Clinic. I go to these every year, and there are more I haven’t written about yet, but this will give you an idea why it’s so important that your trainer networks and continues to educate him/herself.

This sounds a bit Darwinist, but I like the fact that independent trainers fail if they don’t keep providing value. There is no boss or manager to prop them up if their clients aren’t satisfied. This is better for you, and better for me. I don’t want bad trainers out there giving a bad name to my industry! I don’t want you to find a bad trainer, either!

True story, I worked in a gym that sold metabolic tests that they knew were faulty, therefore a complete waste of money. I was made to sit in unpaid remedial sales meetings because they noticed I didn’t sell any of these. It wasn’t because I couldn’t; I have a master’s degree in clinical exercise physiology, and I understand the value of metabolic tests when the hoses aren’t broken. I didn’t last long there, and it was the final push for me to work for myself.

One thing to note about paying independent trainers is that payment is directly between the two of you. This is nothing to be scared of because it is the same way you would probably pay your hairdresser, house cleaner, tutor or guitar teacher. However, ask how long they’ve been a trainer, how long they have been working at their particular facility, and about their refund policy.


Just one of my clients, loving her life. We don't always go outside, but when we do, we find some fire hose and battle ropes, and get after it.

Just one of my clients, loving her life. We don’t always go outside, but when we do, we find some fire hose and battle ropes, and get after it.

The Consult

Contact two or three of the most promising trainers and ask if they will do a consult. They should. From here, pay attention to the general feel you get from your interaction. Consider response times and thoroughness, friendliness and aptitude. Note: most trainers will do a free consultation, but some cost a small fee for the time. If the trainer provides some sort of value like an assessment, or credit toward training, that might be OK with you.

Use this template if you are stuck on what to say:

Hi _____,

I found your information on _____ and would like to talk to you about personal training. I would like to (goal, ie, lose 15 pounds, gain 20 pounds muscle, get a 405 deadlift) and would like to meet you for a consult. Can we discuss my goals and your background to see if we are a good match? 

The best way to reach me is _____.

Thank you, 

_______

Easy peasy! You can share more information if you would like. Most trainers will get right back to you to schedule, but don’t be put off if a trainer suggests referring you. This can happen if a trainer thinks he or she is not the right trainer for you, in which case, trust that! It can also happen if a trainer is booked. If he or she doesn’t provide a referral, feel free to ask.

Questions to ask your Personal Trainer

The best case trainer is a person who values education, experiences, communicates clearly and empathetically, and does his or her own training.

Personal Trainer’s Education

Look for a trainer who values education. Look for a college degree in kinesiology, exercise physiology, biology, pre-med, or a related field. There is absolutely no substitute for the investment of time, money, and energy of going to college to learn from professors, in labs. Degrees take years to earn, and certs usually require a few weeks of study.

Unfortunately, there are trainers with degrees who aren’t good at being a trainer or aren’t good people. Likewise, there are competent, good hearted trainers out there without degrees. In this case, AND in the case of trainers with a degree, you want to see a certification or multiple certifications from NSCA, ACSM, ACE, or The Cooper Institute. There are many many other certifications out there (hundreds!) but these are the best.

Personal Trainer’s Experience

This is going to be one of the most important determinators in whether you want to work with a trainer. How long has this person been training? Does he or she have experience with people in similar situations with similar goals? If not, is he upfront about that? Yes, everybody has to start somewhere. Brand new trainers should work at a gym where they can learn from and with others, or at university where they are guided.

I mean no disrespect, but please be wary of training with someone who just “found their passion” and jumped in. It takes more than just getting their own body in shape to be able to help others. Being a good trainer also means learning things you aren’t passionate about (hello, chemistry, accounting, statistics, so I can filter out bad research!) and sticking it out.

And yes, I was a beginner too. But I was a beginner at a university with a graduate assistant guiding me, and a training manager guiding her.

Testimonials

Does this trainer have testimonials from happy clients? Is there a variety of success in their testimonials? Look for people to not only see physical transformation, but also mention that they learned how to lift, or developed a greater faith in themselves through their time with this trainer. Your trainer should not only have tactical knowledge, but should also give you tools for life, too. I am a much much better trainer in year 13 of training instead of year 1, not only for what I’ve learned in another decade, but also because I communicate better.

Extras


An overview of my client's deadlift day. The app includes videos of how to do the exercises, notes from previous workouts, etc.

An overview of my client’s deadlift day. The app includes videos of how to do the exercises, notes from previous workouts, etc.

Does this trainer have a website? Does she have a blog? Social media presence? Does he or she offer a community on Facebook or forums? Does she offer any information or other resources? Does she offer training programs beyond he work out you do together? None of the above are necessary to be a competent trainer, but they are make or break for some people.

For example, I have a website and a blog that I am continuously updating. I have over 200 exercise video tutorials, and provide my clients individually written training programs through an app called Train Heroic. My clients love Train Heroic, and I love that it helps them learn.

I do not have a community meet up or Facebook group. For some people, this is a deal breaker. If the community is important to you, seek out trainers who seem to have built that up with teams, group classes, or meet up events.

Practicalities

Do your schedules match up? Does he or she have availability when you need, and how will you accommodate travel schedules, etc.?

Soft Skills

Does he or she listen and hear you? Do you like this person? You won’t be BFFs, but you’ll be spending time together so compatibility matters!


Serious face! But seriously, this lady works hard!

Serious face! But seriously, this lady works hard!

Dealbreakers

Beware of:

The Super Expert

Trainers who say they can do/are experts in everything. NO ONE has time to be an expert in everything. No, instafmous trainer, you are NOT an expert in weight loss, muscle gain, botty gaining, powerlifting, Olympic lifting, running, training older clients, teen development, athletic development, youth sports, group training and yoga. You think I’m kidding? I wish I was. Sadly, people this delusional are out there.

Hard Sellers

If you trainer insists you must buy sessions otherwise you are neglecting yourself making a bad decision, or otherwise makes you feel bad about yourself, thank them for their time and leave.

Big Sellers

 If a trainer pushes you to pay for 20 sessions up front and you do not want to, consider if you want to continue. This is not an inherently bad situation; you might want to pay for sessions up front to create a commitment. Trainers should ask for prepayment, too. However, if you want to pay monthly and push for an excessively large prepayment, stick to your guns.

The Bottom Line

After you have talked to the trainers you are interested in, do a truthful gut check. Do you have a good feeling about this trainer? Does this person seem like a professional in his or her chosen field, or someone who jumped into training following a whimsical passion or because he or she was all out of other options? The bottom line is, passion is ok, but education, experience, and professionalism are better.

When you have decided, contact the trainer you would like to work with and schedule a first session. Drop the others a quick email to update them.

If you are stuck here, try this template:

Hi ____,

Thank you for meeting me to discuss my training goals. I have decided to go another route with training, so I won’t be scheduling with you at this time. I appreciate your time, and wish you the best. 

Thank you, 

______

Professional trainers will completely understand, and appreciate your discerning nature. Remember it is your right to pick a trainer best for you, and you are under no obligation to anyone.

Training can be the best decision you ever made! You can stop training at any point you would like, or seek another trainer if one just doesn’t work out. You have nothing to lose! I encourage you to try it.

If you have more questions, or are local and would like to set up a consult, please email me at kathryn@kathrynalexander.com.