Alexander Training - personal training in Austin, Texas

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

Blog

Nadia Completes the Hotter’N Hell Hundred

by

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.

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

The Smoothie Recipe from The Iron Guru, Vince Gironda

by

Vince Gironda’s egg shake is a classic. Now, modern smoothies and shakes are everywhere: 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.

Austin personal trainer Kathryn Alexander
Austin personal trainer Kathryn Alexander shares her favorite shake recipe, from Vince Gironda’s famous egg shake

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

Related: check out this ultimate gift guide for powerlifters

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)

The above recipe ends up being around 464 calories total, with a breakdown of 30 g fat, 27 g protein, and 25 g carbs. This is based on data from the U. S. Department of Agriculture’s Food Database. If you use the Liquid Egg that is just egg whites, it will be significantly less fat, since it omits the yolk. 

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 in Austin. (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 to try the Vince Gironda Egg Shake

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 the Vince Gironda egg 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/

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

3 Quick Ways to Improve Your Posture

by

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!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Abby is Stronger!

by

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!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

The Fitness and Food Scene Around The Domain Austin

by

The food and fitness in 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.

If it’s time to go shopping, check out this ultimate guide to Austin gift ideas.

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
 

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.

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.

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!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Make Yourself Take Action: Exercise Minute with KVUE

by

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. 


Stages of Change.png

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!

 


Resolutions_1.png

 

 


Resolutions_2.png

 

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

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

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

by

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.


Kathryn_Alexander_personal_trainer_austin

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

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

HIIT Interval Training for Fat Loss with Erika Lopez on KVUE

by

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


Erika_Kathryn_conditioning.png

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.


Erika_Kathryn_KVUE

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

Related: When will you see results in your exercise journey?

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Find the Best Personal Trainer For You

by

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.

find the best personal trainer

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?

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, 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.

the cutest client enjoying her conditioning

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.

Here are my favorite testimonials, which I call my success stories.

Extras

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.

Online personal training with Alexander Training and Train Heroic for training plans.

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 might not be BFFs, but you’ll be spending time together so compatibility matters!

Kathryn Alexander female personal trainer

Dealbreakers in a Personal Trainer

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. Best of luck finding the best personal trainer for you!

If you have more questions, or are local and would like to set up a consult, please message me here at my contact page and I’ll get back to you ASAP.

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Glute Exercises You Can Do Now to Reduce Back Pain: KVUE Exercise Minute 12/25/17

by

Hey Mamas, hey Dads! 

I see you out there, planning your family holiday, cooking for your parents and children both, dodging legos, wrangling your children and herding cats.

Your back hurts, your feet hurt, and oh, your back hurts. You can handle exhaustion, but if only your back didn’t hurt.

What if I told you the answer is a two-fer? One workout protocol, two great outcomes. Work your glutes and reduce back pain. 

I recently had the honor of appearing with Erika Lopez on the KVUE Exercise Minute to discuss this very problem. Read on for description and a video of how exactly to do these exercises.

Why The Focus on the Back is Misplaced

Often, we focus on our back if it is the source of pain. We get back rubs, heating pads and do back exercises. This isn’t always the solution, though. The solution is to make the glutes stronger and use them they way they function best, taking the load off your back.

The end result of strong and properly functioning glutes is a lessening or complete cessation of back pain. As a bonus, they look amazing, too. 

3 Easy and Equipment Free Glute Exercises You Can Do Now


Here we demonstrate setup for the hip abduction and extension.

Here we demonstrate setup for the hip abduction and extension.

  1. sumo squats
  2. hip extension
  3. hip abduction (same link as hip extension, as it is often a combo exercise)

Do each of these for 3 sets of 10-15. This will be quick. If it is far too quick and easy, run through the whole process 2-3 more times. 

For a how to, watch this video with me and Erika Lopez of KVUE:

Exercise Minute 12/15/2017


Please click the link or the image for the full video (1:13).

Please click the link or the image for the full video (1:13).

Beginning a new exercise takes an initial investment, like priming a well to get water. You might feel soreness in your low back and glutes for the first few days, keep doing this every 2-3 days, and you’ll see a reduction in low back pain and an improvement in the appearance of your glutes. 

As always, let me know how these work for you! kathryn@kathrynalexander.com

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Last Minute Survival Guide for Holiday Eating

by

Merry Christmas, my friends!


Kathryn_lsuChristmas.JPG

The holiday season can be the most fun, celebrated, joyous time of year. It is filled with special indulgences, vacations, and reunions with loved ones. It can also be a time of pressure, tight deadlines, and to-do lists as long as CVS receipts. It is the combination of all of this – excitement, happiness, stress, and fatigue – that makes the holidays so tiring! 

The good news is that smart, healthy food choices can help you feel better and manage stress through the craziness. Oh, and the other good news is that life also returns to normal routine, pretty fast. Savor the fun crazy while you can!

Austin friends, I bleed purple and gold, but you know I love UT too! 

Why Food Can Make You Feel Bad

Keep in mind that food can make you feel better or worse, depending on what you eat. The great news is that, unless you are 5, you are fully in control of what you eat. (More about this below.)

It can be tempting to throw willpower out the window and attack the buffet with wild abandon, but remember chances are, you won’t feel great after. Is it worth it? Likewise, if you end up driving through a fast food restaurant and fill up with junk, you won’t feel so hot either. 

Confession: I love fast food fries and chocolate shakes. (Frosty anyone? Delicious. I know that will gross some of you out, but I can’t lie to ya!) However, I have them rarely and in small amounts because I hit a wall about half hour after I eat fast food.

Besides just making you feel stuffed and sluggish, the problem with quick, non-nutritious food is that it often leaves you feeling hungry soon after. If you pick at pretzels, popcorn, or cookies, but neglect to get a sufficient amount of protein and fat, you’ll be hungry again in no time. Those calories will add up without actually adding vitamins and minerals, and they’ll leave you unable to focus because you’re hungry again 15 minutes later. I don’t know about you, but I find that super annoying. 

Regular Days Around Holidays

During the days around holidays, when you are gift shopping, grocery shopping, planning parties and celebrations, take a few extra minutes to plan your meals for the day. If you don’t have time to cook ahead, at least take time to plan where you can eat healthily. 

For example, if you know you’ll have a tight turnaround between the post office and heading back to your workplace, think ahead about where you can get a healthy, quick meal. Almost every restaurant, including fast food places, has a grilled chicken and salad option these days. Quick options: 

  • burrito in a bowl at any burrito or taco place
  • chili’s or grilled chicken at Wendy’s
  • ready to go meals from a grocery store. You can often find healthy options. 

Snacks

When you don’t have enough time to sit down at a restaurant, look for the nearest grocery store or large convenience store. Convenience stores are starting to have a healthier section, which includes prepared meals, fruit, cheese and meats. Grocery stores also have options galore. Try: 

  • cheese sticks
  • beef jerky 
  • Greek yogurt. Pro tip: keep plastic spoons in your vehicle.
  • sushi pre-made at grocery stores. Pro-tip 2: HEB has the best sushi. Texans, try this. No affiliate link, ha 😉 I just love their sushi. 

The Big Meals

After all the work is done done, you’ll find yourself at the big party, the family holiday or meal with friends. This is the fun part, where you should finally be able to relax and enjoy! I don’t want you to have to think about what to restrict or what you can’t eat. Instead focus on filling up with the healthy things first: protein, vegetables, and water. Then add in your indulgences: extra dinner rolls, sides, desserts, and drinks. 

If you begin your meal by eating what your body actually needs, you will find you don’t binge as much with a fuller stomach after. Additionally, you can truly savor the indulgences that you have less often. (You shouldn’t feel guilty about food anyway, but especially not when you’ve preceded it with healthy foods.)

I sat down with Erika Lopez at KVUE to discuss this exact topic: healthy eating through the holidays. You can see this quick Exercise Minute by clicking here. 


KVUE_Erika_Kathryn.png

When Others Challenge What You Eat

Food and meals are usually social events, so people often discuss and share their food preferences. This is part of relating and learning from each other, but it becomes trying when people force their preferences on others. 

I haven’t figured out exactly why, but people are extremely dogmatic about their food preferences, like they are about politics and religion. This is unfortunate when people pressure others. 

If someone makes a neutral comment on your food choice, the easiest thing to do is lightly acknowledge it and move on. 

“Oh, another cookie?”
“Yes, they’re delicious! How’s your new job? Are you enjoying it?”

Boom, cookie philosophy crisis averted. 

For that acquaintance that just doesn’t get the hint, bless her little heart, you can be a little more direct. Your boundaries are yours, and you are entitled to your own choices. Let’s say you are going to pass on desserts this time. 

“You won’t want a cookie? They’re my Aunt Betty’s recipe and you really should have one.”
“No, thanks so much!!” You don’t have to explain your reasons. 
“Come on, one won’t kill you.”
“No. I won’t decide what you eat, and you don’t get to decide what I eat.” 

Repeat as necessary, and move on. Don’t feel like you have to give an explanation or bend. 


Murray_.JPG


Murray the festive cat holds his own against a jambalaya pusher but is powerless to resist a belly rub. Christmas Jam 2016.

Murray the festive cat holds his own against a jambalaya pusher but is powerless to resist a belly rub. Christmas Jam 2016.

ENJOY

Remember, life is to be enjoyed! Family and friends coming together is something to be celebrated! You won’t have them forever, and soon enough, you’ll go back to your regular life. 

Merry Christmas, Happy Hanukkah, and Happy New Year! 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

My Favorite Recipes

by

If you have read my writing or looked at my recipes enough, you know that one of my staple food principles is to make protein the base of your meal. This is usually chicken, fish, beef, or eggs, and it is the backbone, the most delicious part, of the meal. 

Recipes; high protein and healthy by Kathryn Alexander

I have go-to seasonings and spices to make the meal truly feast worthy, because life is too short to eat bland food. For red meat, I use McCormick’s Grill Master Montreal Steak blend. In any kind of boil or stew, I use bay leaves. On almost all else, I use Chef Paul Prudhomme’s Magic Seasoning Blends (either Poultry Magic or Seafood Magic). Finally, I end up topping nearly everything with either Tony Chachere’s or Zatarain’s. Seriously, almost everything. Scrambled eggs, potatoes, vegetables.

Below are some recipe ideas for building a meal from a healthy protein base. Feel free to season liberally.

What are your go-to recipes and spices? Mine have a decidedly Louisiana flair so I’d love to hear about yours!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

The Paris Experiment, A Sleep Study with Unintentional Benefits

by

A couple years ago, I got the chance to go to Paris. It was last minute, and would be a quick trip. I didn’t love Paris the first time I visited, so my growing affection for the city made me appreciate each visit more. I looked forward to again seeing the city that made my pupils dilate with its ornate cathedrals, romantic art, and the big city buzz swirling all around me, yet having no need for me. 


10479670_10103485915928565_7633914313126772089_o (1).jpg


Amor and Psyche by Antonio Canova, displayed at the Louvre. I can't even pretend to be tough when I see this one. Melts my heart.

Amor and Psyche by Antonio Canova, displayed at the Louvre. I can’t even pretend to be tough when I see this one. Melts my heart.

I couldn’t wait to savor coffee on a French sidewalk cafe. And the baguettes, the French bread that they don’t call French bread because that would be redundant. 

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

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

Le sigh. 

I Can Figure It Out

Call me stubborn or bull-headed (though I prefer determined), but I always think there has to be a way. I can figure it out! In the past, I have tried a variety of tactics to decrease jet lag so I could enjoy more travel time, with some but minimal success. This includes:

  • strategically timed melatonin on the flight to reset circadian rhythm (sleep on an international flight? haha)
  • exercise upon landing in new time zone. (Soooo tiring)
  • caffeinating myself at doses that would worry most health professionals
  • the Argonne Anti-Jet-Lag protocol, which was highly effective on National Guard subjects in this Pentagon funded study

The latter was the most effective, but still not good enough for me. I was convinced I could do better. 

  

A Crazy Plan With Unintentional Side Effects

My plan was to bring my body as close as I could to real-time wake-sleep schedules in Paris, while still here in American central time zone. It was simple enough: go to bed 4 hours early, and wake 4 hours early. This way my body would be halfway adjusted to the 7 hour difference by the time I landed. 

Beginning two weeks before my trip, I took the recommended dose of an over-the-counter sleep aid and aimed for lights out at 7 pm. I woke between 3 and 4 am. 

To ensure this would be successful, I warned my friends that I would be seeing less of them for a couple weeks, and I did all my work as early as I could, including anticipating clients needs so my support for them would not suffer. 

Other helpful habits included blacking out my room, being hyper organized so I didn’t worry about a thing, and putting my phone down in early evening. 

What Happened?

The results were amazing! First, I felt 10 years younger. I slept completely through the night, getting 8, even 9, hours of quality sleep. When I woke up, I eased into the day with a cup of coffee. Really, what rush is there at 3:00 am? Nobody else is up. 

I work exponentially better when I am not rushed or stressed, so I got good, quality work in that left me feeling productive and peaceful. 

My workouts felt good since I was truly rested. I was giving my body everything it needed. 

It was actually a great way to live, even without a trip to plan for. And the trip? Went off without a hitch. I don’t remember falling asleep at the dinner table once. The flights were even less stressful since I was more patient and in a better state of mind.

The Moral of the Story


...but I got to see my friend Marion, who lives in France. It had been about 15 years. Best reunion ever! 

…but I got to see my friend Marion, who lives in France. It had been about 15 years. Best reunion ever! 

….is obviously to get good sleep. Take care of yourself. Sometimes this requires being a little bit selfish. I did miss my friends, and feel kind of like a weirdo feeling like I was up past my bedtime when I was in the gym with my 6:00 pm client. 

It was worth it, though. It was a great reminder of how we need to be protective of our bodies and our time. No one else is going to do it for you! 

If you need a little pick-me-up in life, try this. It will change your outlook! Try just a 2 hour difference if you don’t have a time zone change in your future. 

Let me know how it goes for you! Email me. I read every email! kathryn@kathrynalexander.com


Sunset in Paris.

Sunset in Paris.

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Time Demands, Heart Disease, and Saving the World

by

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

  • program client workouts
  • write thank you notes
  • workout
  • call my mom (she’s the best)
  • write/edit blog post
  • mow my lawn and trim those hyperactive shrubs that take over
  • do 3 loads laundry (light, dark and purple, Geaux Tigers!!)
  • workout
  • research changing client programs (this is a big one, will explain later)
  • encourage more consistent workouts to increase health such as developing bone strength, muscular strength and staving off heart disease and stroke
  • experiment with different ways of increasing client compliance
  • encourage all my clients, all my subscribers, and everybody I can influence to exercise smarter and live healthier
  • blah blah blah
  • are you still reading?
  • decrease heart disease! avoid heart attacks! reduce early death! 


Multi-tasking, obviously.

Multi-tasking, obviously.

Ok WOW that escalated quickly. All my to-do lists begin with small and defined tasks before progressing into saving the world. I am being entirely serious. I want to save the world.

I even left off some things like going to the grocery store and watching LSU, UT, and the Saints play football (make fun if you want, but it requires some serious wardrobe changes and time management). I sometimes even write “drink coffee” or “shower” so I can put a couple more check marks.

Setting Expectations

I wrestle constantly with the decision of where to set the bar for my clients. It’s tough because everyone’s time demands are different, everyone’s affinity toward exercising is different. If you love exercise and see it as a blessed break in your day, it’s not a burden to do. If you’re slammed busy with a spouse and co-workers and kids depending on you, carving out another 30-60 minutes in your day to do something you don’t even wanna do is, well, tough.

So where do I set the bar for my clients? In the past, if I knew exactly how much or little exercise could get my client to his goals, I would suggest doing exactly that. The problem is, what if I estimate wrong, ask him to do too little, and he (obviously) don’t reach his goals? That’s a real problem.

It’s time I change my approach.

<Note to other coaches: I would LOVE your input about your philosophy here. What do you ask of your clients in terms of work demand? Email me: kathryn@kathrynalexander.com>

Heart Disease and the Very Real Implications

I was rocked this week by the death of a gym-goer and friend. Heart disease, way too young. He exercised and ate healthy, which illustrates that we aren’t in control of all of our risk factors. For this reason, we should do the best we can with the risk factors we can control. 

Why don’t we do better, when we can control SO MUCH of our health status? It takes so much time. In addition to all the other things we have to do, going to the gym or getting out the door for a walk really cuts into our day. I get it. But we have to do better!

After all, we won’t get to put any checks on that to-do list if we are dead.

AHA Recommendations

The American Heart Association recommends, in addition to 2 days a week of moderate to high intensity muscle building activity, either:

  • at least 30 minutes of moderate intensity aerobic activity at least 5 days a week for a total of 150 minutes. These can be broken into 10 minutes chunks. OR
  • at least 25 minutes of vigorous aerobic activity 3 days per week for a total of 75 minutes

You can read more details here.

What To Do Next

The takeaway is that we must start taking the time to add more exercise in, despite how busy we all are. Be creative with how you can fit it in. If you truly can’t fit in 25 minutes of activity 3 times a week, you probably need the stress relief most! 

  • Lace up your shoes and walk right out your front door. 15 minutes out, 15 back. 
  • Try new hikes or routes in your city. Window shopping on South Congress? Yes please. 
  • Ramp a treadmill up to a high incline and walk at a high speed for a vigorous aerobic session if you don’t like walking. Vary the speed/incline by minute to avoid boredom. 

To my clients, expect to see some changes in your workouts soon, and be thinking about how you can fit in 2 more homework workout sessions.

If you have more ideas on how you sneak exercise into your day, please let me know! I hope every one of you finds a way to make healthier decisions and life better! 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Can Steak on the Stovetop be as Good as Grilled?

by

I love a good steak, and I put to the test if a steak on the stovetop can be as good as a steak on the grill.

Very often, people mistake “lifting coach” and “studier of exercise physiology” with “judgmental food snob.” 

I will explain: I’ll help you with your workouts. I’ll help you lose fat; it’s not rocket science. But I won’t ask you to eat only chicken and salad the rest of your life. 

I won’t judge you for wanting good food. 

I won’t judge you for having a beer. 

I want you to enjoy cooking and eating your food. 

I want your food to support your physical activities! 

Now that we have that settled, I hope you better understand why I cook good, hearty meals that aren’t only “diet food”. Steak on the grill is my favorite, and I have it at least once a week. It’s so delicious, and so easy to throw on sides.

steak done

Cast-Iron Cowboy Steak

What would I do if I didn’t have a grill, like most of my apartment-living life? I made it my goal to prepare a steak on the stovetop that is just as delicious as a steak on the grill. 

This Southern Living recipe called Cast Iron Cowboy Steak is the perfect experiment. I made it twice, once followed to a tee (well, almost), and once modified to cook inside. 

The original recipe recommends you use a cast iron skillet on the grill. On Round 1, I used the cast iron skillet on the stove top. No grill. Round 2, I followed directions. Both were delicious, but which was best?? Below is Round 1.

Round 1: Steak on the Stovetop

Set oven to 400. 

Put on music. My pick is Motown radio. The Shirelles? Yes, please. “Will you still love me tomorrow?”

Grab your drink of choice. 

Put on apron. Non negotiable. Do it. 

Kathryn in apron

Wash potatoes and place on aluminum foil that has been lightly coated with vegetable oil. Put potatoes and empty cast iron skillet in the oven.

Set timer for 40 minutes for potatoes.

Set timer for 10 minutes for skillet.

While you are waiting for then skillet to heat, apply salt and pepper to both sides of steak, chop thyme, garlic, and wash vegetables and salad. 

When the 10 minute timer goes off, use TWO pot holders to remove the skillet from the oven and put on the stovetop. It’s hot! Set the flame to high. 

Cowboy steak in cast iron

Put the oil in the skillet, and spread around. Add the steak, and set timer for 6 minutes. If you have a splatter screen, now is the time to use it. And don’t make fun of me for the apron. It’s a human-sized splatter screen. Also, my mom made this one for me and I love it.

Six minutes on one side with top halfway on. 

When 6 minutes has passed, use tongs to hold steak on edge, fatty side, for 1:00. Then cook the steak 4 minutes on other side. For about 2 minutes, while tilting the skillet, spoon the butter, thyme and garlic mixture on top of steak. 

steak toppings

Take the steak off the heat and let it rest while you dress up that potato and throw the salad together. Time to dig in!

Steak on stovetop garlic

Lessons Learned

The recipe called for 10 minutes on each side, but I had a thinner steak than they called for so I felt like that would be too much. I dropped it to 6 minutes, and it was still a little too well done for me. 

The butter, thyme and garlic mixture was savory and delicious!! It was a tad heavy on the garlic, though, so I will adjust that down next time. 

Round 2: Cast Iron on the Grill

I followed the directions and used the cast iron on the grill this time. I prepared everything the same way, except I skipped the garlic and added Montreal Steak seasoning. Couldn’t resist throwing some mushrooms on the grill too. 

Steak on the grill in the cast iron

Five minutes on each side and one minute on the fatty edge was still a little too done. It had amazing flavor which I enjoyed even more without the overpowering garlic. 

Lessons Learned

Thyme is a winner! I will be using thyme in my cooking more. 

I now have a great method of cooking steak inside should I ever need to. 

And the big question: can steak on the stovetop be as good as grilled? Maybe. Further studies are necessary. 😉

steak from the grill

More Recipes

Smoked chicken

Grilled venison fajitas

Vince Gironda’s egg shake

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Stick to Your Resolution to Get Healthy and Why It Is Worth It

by

Hi all, this is my first guest post, by author Paige Johnson. She makes some really great points about how to keep committed to your goals. Read on, and let me know if any of these have worked for you! 

How to Stick to Your Resolution to Get Healthy and Why It Is Worth It

Most New Year’s resolutions revolve around getting healthy – whether it’s giving up smoking, cutting all those carbs, or pledging to get out that exercise bike and actually use it. Most New Year’s resolvers also find that come spring, their motivation to stick to their resolutions becomes harder and harder to muster. Don’t feel like a failure – it’s totally normal. 

But there are some ways to re-energize yourself to stick to those resolutions. There are so many benefits – both mental and physical – for leading a healthy and active lifestyle; take the time and make the effort to keep it going this year and don’t put it off until the next time the ball drops. 

Make every day about three pillars of wellness

If you’re trying to lead a healthier lifestyle, you need to practice activities that contribute to overall well-being on a daily basis. It helps to think about this as a three-pronged plan: diet, exercise, and mental fitness.

Every single day you should make sure that you do at least one thing to benefit your diet, your body, and your mind. For example, add vegetables to your dinner, take a 30-minute jog, and practice yoga or meditation. This covers all the bases. 

What you’ll find is that these activities target more than what’s at face value. Exercising will increase your mental health as well. Taking time to meditate and relax will help you make better food choices, and so on. 

Get some help

Don’t be stubborn about achieving your resolution alone. If you’re having trouble keeping it, it may mean that you can’t do it on your own – and that’s ok. If you’re struggling to stay motivated to exercise, find a friend to be your exercise buddy. Not only will it be more fun, but they’ll hold you accountable. If you are struggling to see any gains in your physical fitness, think about hiring a personal trainer that can push you and show you how you can be more efficient in your workouts. If you’re trying to quit smoking or limit your alcohol intake, seek out the support of a group. 

If you think you need to modify or even shift courses on your resolution, don’t be afraid to do so. Strive for something that’s actually achievable. 

Make a monetary investment

Don’t go throwing money away – that’s not going to improve your mental state. But making small financial commitments to your own betterment can help you feel more motivated to succeed. Invest in some exercise equipment, or join a gym. If you’re wanting to cook more and with healthier ingredients, pay for a community supported agriculture plan. There are even apps you can use to pony up cash when you fail to stick to your fitness schedule and earn cash when you do. 

Why should I stick to it?

The benefits of a healthy lifestyle stretch far beyond losing weight and gaining muscle tone. Eating right and getting enough exercise have countless physical benefits, like decreased risk of a variety of diseases. Not only that, but those who practice healthy living are less likely to develop problems with depression and anxiety, and are much less likely to develop problems with drug or alcohol abuse. Committing to living a healthy lifestyle will also influence your family, who will be more likely to follow you down that path. And it also creates plenty of opportunities for your family to get up and get active together. 

If you find yourself struggling to keep your New Year’s resolution to get healthy, you shouldn’t feel like a failure. It’s hard. But instead of giving up and putting it off for next year, take pride in the small victories and use those to build upon your larger goals. 

Paige Johnson loves offering her advice on weight lifting and strength training.

How to Count Macros

by

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

How to Count Macros

The easiest way to count macros is to use a software or app like FitDay or MyFitnessPal. I prefer MyFitnessPal. It is free to use and has a huge database of foods that you can scan for easy logging. You’ll create a username and password, and when you are logged in, you’ll see a tab at the bottom called “Diary.” This is where you enter food.


My food scale. Cheap, effective, and well used.

My food scale. Cheap, effective, and well used.

To ensure that you are logging amounts correctly, I highly recommend using a food scale. They are fairly cheap (under $20) and and help your numbers be precise. It is tough to estimate food amounts precisely, and a program based on precision works better than guesstimates. 

Note that you won’t have to measure food forever. This is a learning process. Think of it as a period of time where you are gaining knowledge, not a strict set of guidelines. It will serve you very well in the future, especially when you feel great and see changes happening!


Sample screenshot of your daily macro summary.

Sample screenshot of your daily macro summary.

Word of warning: if you enter activity on MyFitnessPal, it will automatically adjust all your macros proportionally to offset the expenditure, without notice. Suddenly you will see that you can now have an extra 800 calories, for example. (!!!) I prefer not to add exercise in MyFitnessPal for this reason.

What Should Your Macros Be?

This is not rocket science, but is beyond the scope of this article. For my clients, I suggest macro goals based on specific measures from their fitness assessment. I use the Harris-Benedict and Mifflin-St. Jeor metabolic equations to establish a starting point that’s better than a shot in the dark. These take into account your age, weight, and gender, and then I add an activity factor to match your intake with your exercise level. 

The Process

This whole process is like a scientific method. We know what you are eating (thus the macros numbers), then we see what changed in your body. The more you track, such as when your numbers were good, when they weren’t, how your workouts are going, etc., the better you can fine tune to get stronger and leaner. 

Please remember this is a new process for most people, and there is a learning curve for everyone. Email or comment with general questions, or if you’d like training/guidance on numbers specific for you. 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Say Yes

by

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

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

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


Ironhouse Gym

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

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

All this, from talking to people at conferences!

Your Turn

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

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

Have a great week! Thank you for reading,

Kathryn

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Log Press with Joel Hendershott

by

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


Joel pulls a truck in a strongman competition

I asked Joel to teach me some strongman lifts. Joel Hendershott is a strongman coach at Big Tex Gym in Austin, Texas. He has an ISSA strength and conditioning certification and runs Bracestrength.com. Joel has a great story: he was overweight, inactive and expecting his first child. Instead of waiting for a better time, or when he was less busy (let’s be honest- when will life get less busy?) he went to work becoming someone strong and healthy for his kid to look up to. 

He began powerlifting in 2012 and did his first meet in 2013. That same year, he took an interest in strongman. He was living in Vancouver at the time and he found the local competitors to be extremely welcoming. 

“Here’s the thing about strongman: It was just random equipment at random people’s houses. If someone had an awesome log in his garage, we went there. If another guy had big tires, we trained there. The guys were like, ‘Yes, come train with us.’’’

Sidenote: Joel and I agree that this inclusive and supportive spirit wasn’t just because they were nice Canadians. Powerlifters and strongmen and -women competitors are known for being supportive of each other, even cheering for each other in meets. If you’re considering jumping in, quit hesitating!

The Clean

The log press is a quintessential lift in the strongman competitions, and is unlike any other clean and press or jerk. It requires the strength of a deadlift, flexibility of a low paused squat, coordination and strength of a clean/front squat, and stability of a heavy overhead press. Whew! And yeah, it was as tiring as it sounds. 

I used wraps loosely wrapped around my forearms, less for joint support and more for protection against knocking my forearms on the log.

  • Begins with the handles of the log facing slightly down, away from you. 
  • You essentially stiff leg deadlift the log to just above your knees and squat with it. Be sure you don’t put it on your thighs or midleg. (Don’t actually lock your knees out during those movement; just know that you won’t be able to drop your hips as low or bend your knees as much as during a conventional deadlift.) 
  • Get your elbows high.
  • Drive your hips through to stand up with the log and quickly drive your elbows forward.

You can see here that I didn’t keep my elbows high on rep 2. It made it much harder and slower.

Joel shows us how its done.

Tips: 

Start with the log tilted forward, where the handles face slightly away from you.

Supplement your training with front squats. Paused front squats are a fantastic assistance exercise with huge carry over to the log press. 

The press

Once you have the log to your shoulders, you begin your set up for the press. As Joel says, put the mass of the log against the mass of your body. You can either strict press or push press.

Keep your elbows high whether you are strict or push pressing. Remember you are pressing a log; it is round and will roll down your arms if you let your elbows fall. 

To strict press the log, stand tight with your elbows high and forcefully drive the log up. 

To push press, stay tight, initiate a quick bend at the knees, then a forceful drive of the log overhead. The push press must be a quick dip and drive. If you languish at the bottom of the position or stand up slowly, you lose power.

As you can see in this video where I do 2 presses, my elbows drop a little bit before the second press, and it knocks me off balance. 

Joel and I worked on the log press and stones for about an hour. (How to on stones coming soon!) I was pretty wiped out! These lifts are obviously great for conditioning and overall strength. I will be incorporating them into my regular workouts!

If you’d like to train with Joel, contact him at beardfacestrength@gmail.com. Be on the lookout for the how to on stones, and email me or Joel if you have questions!


Stephen and Joel talk shop while working with the log.

Stephen and Joel talk shop while working with the log.

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Iron Game Chalk Talk with Ron McKeefery

by

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

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

Things we mention: 

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

Ed Cosner’s PowerSport Strength and Conditioning 

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

Jocko Willink’s Podcast

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.