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In Defense of New Year’s Resolutions

December 31, 2019 by Kathryn Alexander

(This is updated from last year. A year has passed, and I believe the same. Use that New Year energy to go get your goals!)

I am 12,871.75 days old (as of this writing, 1/1/2019).

Everyone’s talking about resolutions right now, just like every new year.

I LOVE New Year’s Resolutions! I just can’t help it. They’re so fun! I love planning! I love looking to the future, and knowing it’ll be better, because I can make it that way!

That’s why it makes me so sad to hear people say stuff like this, true quotes taken from the internet:

Start the year with making a promise to myself that I know I will break and end up feeling like a failure? I’ll pass, thank you.
Why bother?
Nope. Life is hard enough as it is without setting yourself up for failure by making dumb resolutions
My New Year’s resolution is to not make one. Stopped years ago 🎉
No resolutions. If I feel that changes need to be made, I can do that at any time of the year. It doesn’t have to be at New Year’s.
Mine is to overthrow the puppet regime of a third world country, and then install myself as Grand Poobah! Oh, RESOLUTIONS, not revolutions. Sorry, my bad. (Kathryn: Ok, this one made me laugh.)

(All resolutions from Ask Someone Else’s Mom Column, 1/1/2019. I love advice columns. Don’t judge me.)

What if Resolutions Can Help You?

Why all the pessimism? Sure, it’s cliche, and every body does it, every day. I get it.

But what if making New Year’s Resolutions can actually help you? Why not re-assess your goals and where your life is going? It’s really not much different than assessing and planning quarters, as in the business world.

What if a calendar wasn’t little 30-day chunks that hung on your wall? What if it was a big string of days that kept going from left to right along the way across all the walls in your room, little one inch squares to represent the days with no differentiators of week or months or years?

If that was the case, and life was just a long number of days, when would you ever reassess? You’d probably look at it when life got rough. When things were going bad.

Like, “Geez I’m 45 and I live in my parent’s basement, I don’t have a job, and IDK what I’m doing with my life! What am I doing with my life?!”

Take advantage of this time of year. Everybody knows gyms will be packed, people will buy more salads, and be thinking of how to improve themselves. The general public sentiment is that people do this, so why not?

I completely, wholeheartedly agree with the notion that you shouldn’t wait until the New Year to improve yourself or make better habit.

But It IS The New Year

It is, right now. That excuse, “Why wait til the New Year?” doesn’t fly! It is the New Year! Do it! Do it now!

I challenge you to PICK ONE thing you can do a better job of, and do it!

Email me or comment: what’s your resolution??

Is it Too Late to Get Your Summer Body?

July 23, 2019 by Kathryn Alexander

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

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!

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!

Guillermo Gets Deadlift PR!

July 9, 2019 by Kathryn Alexander

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

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

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

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

Online Training Success

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

Emily’s Testimonial & Repping Pull-ups!

January 11, 2019 by Kathryn Alexander

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

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

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

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

Emily’s Words

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

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

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

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

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

Start Your Strength and Health Journey Today

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

Stack the Odds in Your Favor in 2019

December 27, 2018 by Kathryn Alexander

Merry Christmas! Happy (almost) New Year!

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

October 25, 2018 by Kathryn Alexander

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

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

October 1, 2018 by Kathryn Alexander

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.

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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!

If your pushups need work, here’s a great how-to on how to get a pushup!

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.

Related: If you are lifting, how much protein do you really need to eat?

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

September 3, 2018 by Kathryn Alexander

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?

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.

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.

HIIT Revisited: Is it a Must-Do?

August 6, 2018 by Kathryn Alexander

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.

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

June 11, 2018 by Kathryn Alexander

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 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!

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?

May 14, 2018 by Kathryn Alexander

What are the best shoes to lift in? There are so many options so let’s explore which are the best.

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.

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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.

Imagine if you were trying to do a barbell squat on a mattress. That wouldn’t be good at all! You’d feel pretty quickly how having a flat, solid ground to press against is optimal. This includes everything under the soles of your feet, including shoes.

lifting in Uggs, not the best lifting shoes

The “Better” Option

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.

Lifting shoes can come with different height heels, which can be especially helpful in the squat.

But, Chucks are a great option for even the most recreational lifter. Please don’t squat in your Brooks or cushy running shoes 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

Success Story from Happy Client

April 11, 2018 by Kathryn Alexander

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

Weight Lifter for Life

“I am a weight lifter for life.”

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

Success story for client of Alexander Training

success story, happy client of Kathryn Alexander, Alexander Training

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Guillermo builds his strength through online training

April 9, 2018 by Kathryn Alexander

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:

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?

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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?

(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

March 28, 2018 by Kathryn Alexander

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.

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.

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.

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.

“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.

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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.)

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

March 28, 2018 by Kathryn Alexander

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

How To Meal Prep For a Week

March 19, 2018 by Kathryn Alexander

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.

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.

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.

How to meal prep vegetables

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.

How to meal prep a shrimp boil

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.

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.

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

March 12, 2018 by Kathryn Alexander

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!

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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.

Nadia Completes the Hotter’N Hell Hundred

March 11, 2018 by Kathryn Alexander

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.

The Smoothie Recipe from The Iron Guru, Vince Gironda

March 4, 2018 by Kathryn Alexander

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 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

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.

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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 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/

The Movement training program by Kathryn Alexander

3 Quick Ways to Improve Your Posture

January 23, 2018 by Kathryn Alexander

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.

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

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