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Hyde Park Gym, the best in Austin

Best Gyms in Austin

Kathryn Alexander
March 20, 2023

Finding the right gym is a huge step in consistently training. My 4 favorite gyms in Austin are Hyde Park Gym, Big Tex Gym, Lord’s Boxing and Blacksheep Boxing & Muay Thai.

Continue Reading Best Gyms in Austin

how to break through bench press plateau

How to Break Through Your Bench Press Plateau

Kathryn Alexander
March 13, 2023

Are you stuck in the gym? Learn how to break through your bench press plateau with these 5 tips from Alexander Training.

Continue Reading How to Break Through Your Bench Press Plateau

how to stay fit with a desk job

How to Stay Fit With a Desk Job

Kathryn Alexander
March 5, 2023

The challenge of how to stay fit with a desk job is often overlooked. If you sit for much of your job, you know how easy it is to fall into a sedentary lifestyle. Try this free program if you need a simple, workable plan to follow.

Continue Reading How to Stay Fit With a Desk Job

motivation vs discipline in your fitness training programs

Discipline vs. Motivation

Kathryn Alexander
February 13, 2023

Discipline vs motivation is everywhere these days. I don’t know about you, but I read about discipline vs. motivation all the time. Rely on discipline, not motivation, they say. Develop your discipline because the motivation will not always be there,…

Continue Reading Discipline vs. Motivation

Gym etiquette tips for how to follow gym etiquette. Kathryn Alexander Personal Training in Austin, Texas.

How to Follow Gym Etiquette

Kathryn Alexander
February 5, 2023

How to follow gym etiquette, so you can feel more comfortable, work well with others, and get your training done.

Continue Reading How to Follow Gym Etiquette

How to goblet squat by Kathryn Alexander of Alexander Training

How to Goblet Squat

Kathryn Alexander
January 11, 2023

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

Continue Reading How to Goblet Squat

Ask Kathryn attitude Austin Bala brides clients Dave Draper featured in home gym how to New Years Resolutions nutrition and diet online training personal trainer austin personal training protein real people recipes start here strength strength and conditioning success stories success story testimonial testimonials The Home Team Train Heroic training Vince Gironda weight loss where to start

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

Morgan’s Transformation

Kathryn Alexander
January 9, 2023

Morgan’s transformation. Morgan shows his amazing transformation, the collaboration between his hard work and Alexander Training.

Continue Reading Morgan’s Transformation

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

How to Begin Lifting Weights

Kathryn Alexander
January 9, 2023

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

Continue Reading How to Begin Lifting Weights

Get a personalized workout plan through Alexander Training and Train Heroic.

What is the Importance of a Workout Plan?

Kathryn Alexander
December 26, 2022

A written workout plan is extremely important to help you reach your goals faster and more effectively, take the brainpower and mental stress out of the process, and help you avoid blind spots to get the best out of your fitness routine.

Continue Reading What is the Importance of a Workout Plan?

What is Semi-Private Personal Training?

Kathryn Alexander
November 21, 2022

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

Continue Reading What is Semi-Private Personal Training?

Lower back pain from squats? What you can do.

Lower Back Pain from Squats? What You Can Do

Kathryn Alexander
October 29, 2022

A common fear for many is lower back pain from squats. We will show you some ways to prevent and reduce your lower back pain.

Continue Reading Lower Back Pain from Squats? What You Can Do

Alexander Strength become personal trainer

Managing Client Expectations

Kathryn Alexander
August 31, 2022

I recently contributed to a piece published on BecomeaPersonalTrainer.org called “40 Personal Trainers Reveal How to Manage Client Expectations.”  The article contains a wealth of insight from many trainers and is a great read for both clients and trainers alike.…

Continue Reading Managing Client Expectations

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

Pushups on Vacation: A Success Story from the Beach

Kathryn Alexander
May 9, 2022

One of my favorite clients texts ever: my client became so good at pushups, she enjoyed them, and even did them on vacation!

Continue Reading Pushups on Vacation: A Success Story from the Beach

How to do bear crawls demonstrated by Kathryn Alexander of Alexander Training

How to do Bear Crawls

Kathryn Alexander
January 10, 2022

Learn how to do bear crawls. The bear crawl is a full body, energy intensive exercise that is beneficial to almost everybody. It is equipment free and has many modifications to suit your goals and space.

Continue Reading How to do Bear Crawls

Dumbbell row by Kathryn Alexander of Alexander Training

Back to the Basics for the New Year

Kathryn Alexander
January 3, 2022

This January, instead of adding in complicated, lofty goals, or removing things you love, I encourage you to go back to the basics.

This January, my clients and I are going back to the basics. My clients will see the inclusion of squats, pushes, pulls, hinges and carries in their training. We will work in moderate rep ranges and do both interval and steady state cardio.

The goal this month is establishing and maintaining healthy habits. Getting the reps in. The result will be strength, increases in cardiovascular capacity, and health.

Continue Reading Back to the Basics for the New Year

how to do band pullaparts by Kathryn Alexander of Alexander Training

How to do Band Pullaparts

Kathryn Alexander
December 6, 2021

Learn how to do band pullaparts. Band pullaparts are a great exercise for your rear delts, traps, and rhomboids.

Continue Reading How to do Band Pullaparts

Dave Draper, The Blonde Bomber

Remembering Dave Draper

Kathryn Alexander
December 6, 2021

Dave Draper, The Blonde Bomber, is my number one inspiration in the world of physical culture. A legend, an icon, a writer. Dave is introspective, brilliant, and hits you with a combination of realism and romanticism that makes you want to be on Muscle Beach in the golden era of bodybuilding.

Continue Reading Remembering Dave Draper

Kathryn Alexander doing HIIT (high intensity interval) training on stairs in Austin, Texas.

Ask Kathryn: What Exercises are Best for HIIT?

Kathryn Alexander
November 30, 2021

Ask Kathryn: Are there certain moves that would be most beneficial during HIIT intervals? Could you provide suggestions to structure those sessions?

Continue Reading Ask Kathryn: What Exercises are Best for HIIT?

Bulgarian split squat or rear leg elevated split squat demonstrated by Kathryn Alexander of Alexander Training

How to do Lunges and Lunge Variations

Kathryn Alexander
November 30, 2021

Lunges are a fantastic exercise because they are effective, versatile, and can benefit nearly everyone. You can do lunges without equipment, with equipment. You can make them harder or easier by adjusting the distance and load. They can work on strength, endurance and even balance.

If lunges aren’t in your program, what you doin?? 🙂

Read on for how to do lunges and when to use lunge variations.

Continue Reading How to do Lunges and Lunge Variations

How to do the Y, demonstrated by Kathryn Alexander of Alexander Training

How to do the “Y”

Kathryn Alexander
November 22, 2021

The “Y” as I call it, is an exercise primarily for your rear delts, or the posterior muscle of your shoulder. This is a small, nuanced movement, so you can even do it effectively without weight. In fact, I want you to master it without weight first, so read below how to do it well.

Continue Reading How to do the “Y”

Personal training in Austin, Texas. Kathryn Alexander of Alexander Training

Personal Training in Austin in 2021

Kathryn Alexander
September 18, 2021

Personal training in Austin is alive and well in 2021 and the industry is more motivated and creative than ever. If you are interested in working with a personal trainer, there are many reasons why this is a great time to jump in.

Continue Reading Personal Training in Austin in 2021

dumbbell row demonstrated by Kathryn Alexander of Alexander Training

How to Get the Best Workout Possible

Kathryn Alexander
May 11, 2021

Whether you are training at home or at the gym, there are things you can do to make sure you get the best session. Follow the tips below to make sure your workout counts in the best way possible!

Continue Reading How to Get the Best Workout Possible

Kettlebell swing demonstrated by Kathryn Alexander of Alexander Training

Benefits of a Home Gym

Kathryn Alexander
May 4, 2021

I know I must sound like a broken record, but I have to tell you how strongly I feel about building out your own home gym. You might use it religiously, or it might be a supplement to your gym training. Either way, you set yourself up for success when you have everything you need available to you.

Continue Reading Benefits of a Home Gym

Dead bug demonstrated by Kathryn Alexander of Alexander Training

How to Do The Dead Bug

Kathryn Alexander
May 4, 2021

The dead bug is a trunk and core stability exercise that can be done at beginner to more advanced levels. As long as you can safely lay flat on your back on the floor, you can do the dead bug.

Begin with the easiest version, described below. Once you have mastered that, you can progress to the tougher versions by using a foam roller, or performing the 4-way dead bug. Click for videos and instruction.

Continue Reading How to Do The Dead Bug

Bulgarian split squat or rear leg elevated split squat demonstrated by Kathryn Alexander of Alexander Training

Backyard Conditioning

Kathryn Alexander
April 27, 2021

Sometimes you just need a backyard conditioning session. Find yourself a little bit of grass and try this session.

Continue Reading Backyard Conditioning

Floor press demonstrated by Kathryn Alexander of Alexander Training

How to do the Floor Press

Kathryn Alexander
April 19, 2021

You have probably done some sort of horizontal pressing, such as pushups, bench press, dumbbell press. But have you done the dumbbell floor press? Often overlooked for other presses, the dumbbell floor press also develops pressing strength and works the pecs, triceps and shoulders. It helps with lockout strength because it has a shorter range of motion than a traditional bench press.

Continue Reading How to do the Floor Press

Ball throw demonstrated by Kathryn Alexander of Alexander Training

Benefits of Training Alone

Kathryn Alexander
April 19, 2021

Exercise can be done a million ways: in a group, as a team, with your partner, a neighbor or friend. It can be intense and mission driven, or just a way to pass healthy time. Training can also be done solo, and there are a lot of benefits that come with it.

Continue Reading Benefits of Training Alone

Bent over row demonstrated by Kathryn Alexander of Alexander Training

How Often Should I Workout?

Kathryn Alexander
April 6, 2021

How often should you workout? The truth is there is no one right answer, but our bodies do well with frequent movement. It would be optimal to move every day.

But how you move every day is important too. You don’t need to go all-out hard every day, and going too easy every day won’t help you as much either.

So how many days should you exercise? It’s not rocket science, but there are lots of right answers to this question and none the same from person to person. Consider the following to determine what is right for you:

  • What are your goals?

  • Do you have a deadline for your goals?

  • What is your schedule like?

Continue Reading How Often Should I Workout?

How to goblet squat by Kathryn Alexander of Alexander Training

7 Squat Variations to Make Home Sessions More Challenging

Kathryn Alexander
March 30, 2021

Exercising with less equipment can be liberating. You can train almost anywhere and you don’t have to spend time on all the details of the session. Lift, move, go! Push, pull, squat!

The challenge is continuing to progress with fewer options. You’ll eventually reach a point where you feel like you are doing the same 5 exercises over and over. That’s ok because 1) the basics work and 2) it only takes a little bit of adjustment to break out of that.

I focus on squats on this article because you’ll find yourself doing squats often. They are bang-for-your-bucks, and universally applicable. Below are some ways you can make your squats more challenging when you’ve run out of home weights.

Continue Reading 7 Squat Variations to Make Home Sessions More Challenging

Spices

Spice Up Your Food with These Calorie Free Flavors

Kathryn Alexander
March 23, 2021

Preparing food can quickly feel repetitive, especially if you are trying to keep certain parameters. Keep it interesting by spicing up your foods (pun totally intended) with these spices and flavors. They are mostly calorie free, except for lemon and garlic, but they provide an insignificant amount of calories in these situations.

Continue Reading Spice Up Your Food with These Calorie Free Flavors

how to do band deadlift, demonstrated by Kathryn Alexander of Alexander Training

How to Band Deadlift

Kathryn Alexander
March 16, 2021

Want to be safer when picking up your kid? Yep. Want your lawn work to feel easier? Yes. Want to tighten up your back side? Oh yeah.

I have good news for you! Practice the deadlift movement and you can accomplish all of these at once.

One of the most beneficial lifts, if not the most beneficial lift, is the deadlift. When done properly, the deadlift makes you real-life strong. It makes you more resilient and more injury-resistant.

You can practice the band deadlift at home with a cheap, easy to get band. Read on to learn how.

Continue Reading How to Band Deadlift

whole smoked chicken by Kathryn Alexander of Alexander Training

Smoked Chicken and Green Beans & Tri-Color Potatoes

Kathryn Alexander
March 16, 2021

My new favorite way to make chicken is to smoke a whole chicken. Smoking gives an extra layer to the flavor, but you can always do this in an oven too. Whether in the smoker or an oven, a whole chicken and some vegetable sides provides provides protein and nutrients for days, and is not as work intensive as you’d think. Check out this recipe for a protein packed, delicious chicken and vegetables.

Continue Reading Smoked Chicken and Green Beans & Tri-Color Potatoes

Salmon and veggies recipe by Kathryn Alexander of Alexander Training

Tips for Easier Meal Prepping

Kathryn Alexander
March 8, 2021

I love cooking and hosting, so sometimes I’m cooking for a table full of people. Other times, it’s just me. Even then, I actually plan to cook a bit more than I need now, because I’ll always have enough for someone else to drop in, or for my leftovers.

But what about the times you overcook, or make too much? You’ll figure out systems that work for you, but maybe some of these tips can save you time when cooking food in advance and saving it for later.

Continue Reading Tips for Easier Meal Prepping

How to do kettlebell swings demonstrated by Kathryn Alexander of Alexander Training

There is No Finish Line

Kathryn Alexander
March 2, 2021

A long time ago, a client asked me a question that broke my heart. “I’ve been doing this a couple months now. How long will I have to keep doing this?”

<<SHOCK on my face>>>

“Forever.”

Continue Reading There is No Finish Line

How to do crunches, demonstrated by Kathryn Alexander of Alexander Training

Home Ab Session!

Kathryn Alexander
March 2, 2021

I’m a believer in the “big rocks”, the staples of a healthy program: squat, push, pull, weighted carry. Do these things regularly and progressively and you’ll have a solid core. Sometimes you need some accessory ab work though, and people ask me for more ab work all the time. So, here you go: a simple (but not easy) equipment free home session. Enjoy!!

Continue Reading Home Ab Session!

How to do the plank, demonstrated by Kathryn Alexander of Alexander Training

Exercise as Meditation

Kathryn Alexander
February 22, 2021

It is thoroughly documented how exercise benefits the body; it builds muscle, strengthens the heart, improves the cardiovascular system, lays down new bone mass, etc. But did you know how much exercise improves our mental state?

When you’re learning a new skill or paying close attention as you practice a familiar skill, the awareness of the movement will push other thoughts aside, making exercise a form of meditation.

Continue Reading Exercise as Meditation

Sprints at a track in Austin, Texas. Kathryn Alexander of Alexander Training

Different Styles of Cardio and How They Can Help You

Kathryn Alexander
February 10, 2021

Love it or hate it, cardio is great for you. Cardio can improve your health, quality of life, and athletic and physique goals. There are many ways to do cardio, though, so let’s cover the pros and cons so you can discover what style is best for you.

Continue Reading Different Styles of Cardio and How They Can Help You

How to Avoid Weight Gain and Unhealthy Habits While Working From Home

Kathryn Alexander
February 9, 2021

The surprising part of the new work-from-home-economy is how our normal, pre-covid activities of daily living maintained a certain level of fitness, even if those activities didn’t seem difficult. Catching the stairs, hurrying across city blocks, and moving office supplies adds up, and many people are missing that in their new home-based routine.

To address this decrease in movement while working at home, you can take a few steps to add back in fitness.

Continue Reading How to Avoid Weight Gain and Unhealthy Habits While Working From Home

Minimal equipment (kettlebell, bands and dumbbells) for a home training session or workout

Home Gym Essentials in 2020

Kathryn Alexander
February 2, 2021

People have been building home gyms from basic, bare minimum style to fully equipped, built out garages for some time now. Most people fall somewhere in between having absolutely no equipment and having pallets delivered to their driveway. But how do you know what you need? Read on for my humble opinion on the bare minimum for getting solid training at home.

Continue Reading Home Gym Essentials in 2020

Bala ring workout circuit by Kathryn Alexander of Alexander Training

Shoulder Circuit with the Bala Power Ring (or a Dumbbell)

Kathryn Alexander
January 26, 2021

I bought my mom a Bala Power Ring sometime during 2020. I could blame Covid, where weights were hard to come by, but really I thought it was too cute. You can do the following circuit with a Bala ring, a dumbbell, a light kettlebell. Really anything that is light enough to manage and heavy enough to provide sufficient resistance.

Try this circuit and let me know how it goes!

Continue Reading Shoulder Circuit with the Bala Power Ring (or a Dumbbell)

Top 3 Big Picture Tips for Losing Weight

Kathryn Alexander
January 19, 2021

Losing weight seems like a daunting task, but I can assure you it is possible. I’ve seen people from all kinds of backgrounds and different stages of life be successful in losing weight and becoming healthier. Here are my top three simple but effective tips.

Continue Reading Top 3 Big Picture Tips for Losing Weight

Tire flip, Kathryn Alexander of Alexander Training in Austin, Texas.

On Being Strong

Kathryn Alexander
January 19, 2021

Very literally speaking, there’s no downside to being stronger. Not one. Either physically or emotionally stronger is a step in a positive direction.

Every time I meet someone new and we discuss potentially working together, I have them start at the beginning and tell me what exactly they want.

It is impossible, I believe, to separate what you want in the gym from what you want in life. Leaving the gym feeling better than you did when you walked in 61 minutes ago is a victory that sets you up for a more enjoyable day.

Continue Reading On Being Strong

Dumbbell row by Kathryn Alexander of Alexander Training

Increase Your Exercise Capacity for an Easier Life

Kathryn Alexander
January 12, 2021

Exercise can make every day better by improving your physical capacity. If your body is trained to do more, then your activities of daily living with take less out of you. You’ll have more strength and energy left to do the things you want to do. Read here for a different perspective on strength.

Continue Reading Increase Your Exercise Capacity for an Easier Life

Improve Your Mind Muscle Connection to Get More Out of Your Training

Kathryn Alexander
January 11, 2021

Developing and utilizing the mind-muscle connection is one of the most overlooked lessons to learn about training. If you are able to develop the mind-muscle connection, all your training will yield greater results.

Continue Reading Improve Your Mind Muscle Connection to Get More Out of Your Training

Breaststroke (Pilates exercise) demonstrated by Kathryn Alexander of Alexander Training.

3 Exercises for Improved Posture

Kathryn Alexander
January 4, 2021

Optimal posture can help you breathe better, alleviate and prevent back pain, and look and feel more confident. Read on for 3 exercises to do to develop and maintain good posture.

Continue Reading 3 Exercises for Improved Posture

1 pan chicken recipe by Kathryn Alexander of Alexander Training

One Pan Chicken & Veggies

Kathryn Alexander
January 2, 2021

This 1 pan chicken and vegetable dish is simplicity in a delicious meal. It requires a few minutes of prep, but cooks in one easy step. Read on for the full recipe and ingredients list.

Continue Reading One Pan Chicken & Veggies

About Kathryn Alexander of Alexander Training in her home gym in Austin, Texas.

The Home Team FAQ and General Info

Kathryn Alexander
December 15, 2020

Have questions about The Home Team on Train Heroic? Read here for some logistical details before you begin.

Continue Reading The Home Team FAQ and General Info

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

Home Training Program now available!

Kathryn Alexander
December 13, 2020

The Home Team, my new home training program, just went live!

The Home Team is a training program designed to be done at home with a few dumbbells and resistance bands. It is a 4 day a week program with the option of a bonus day.

If you are ready to start your first week free, click here!

Continue Reading Home Training Program now available!

Skipping and running drills at an outdoor track in Austin, Texas, by Kathryn Alexander of Alexander Training.

Outdoor Training for Power, Part 2

Kathryn Alexander
July 21, 2020

Do you ever feel like your training needs a bump? Are you in a rut more than you are in a groove? Take your training outside! Track training is a great opportunity to challenge your body in a different way. 

Power movements and sprinting increase calories burned, increase conditioning and cardiovascular capacity and build muscle. Read on for training protocols.

Continue Reading Outdoor Training for Power, Part 2

Rainbow trout recipe by Kathryn Alexander of Alexander Training.

Texas Trout

Kathryn Alexander
June 10, 2020

Quarantine has really brought out my inner cook. Unfortunately, she mostly cooks steak, salmon, eggs and tuna. So, I decided to mix it up with grilled trout. Read on for the full recipe and pictures.

Continue Reading Texas Trout

outdoor band row in Austin, Texas, demonstrated by Kathryn Alexander of Alexander Training.

Gym Training Post Coronavirus: 4 Things to Consider

Kathryn Alexander
June 2, 2020

The coronavirus outbreak has changed so many aspects of our daily lives, and how to resume normal life again is immensely complicated. There are a multitude of factors that affect you, your work, your family, and your social life. The right way will be different for everybody.

If you are stuck about how to resume training, and especially whether or not to go to the gym, consider the following factors.

Continue Reading Gym Training Post Coronavirus: 4 Things to Consider

Running, skips, and plyometrics on an outdoor track in Austin, Texas. Kathryn Alexander of Alexander Training.

Outdoor Training for Power

Kathryn Alexander
February 10, 2020

Do you ever feel like your training needs a bump? Are you in a rut more than you are in a groove? Take your training outside! Track training is a great opportunity to challenge your body in a different way. 

Power movements and sprinting increase calories burned, increase conditioning and cardiovascular capacity and build muscle. Read on for training protocols.

Continue Reading Outdoor Training for Power

In Defense of New Year’s Resolutions

Kathryn Alexander
December 31, 2019

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

  • 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 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?

Continue Reading In Defense of New Year’s Resolutions

Is it Too Late to Get Your Summer Body?

Kathryn Alexander
July 23, 2019

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

Continue Reading Is it Too Late to Get Your Summer Body?

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

Guillermo Gets Deadlift PR!

Kathryn Alexander
July 9, 2019

Guillermo, one of my earliest fully online clients, worked hard and reaped the benefits when he hit a deadlift PR at a recent power meet.

Continue Reading Guillermo Gets Deadlift PR!

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

Emily’s Testimonial & Repping Pull-ups!

Kathryn Alexander
January 11, 2019

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

Continue Reading Emily’s Testimonial & Repping Pull-ups!

Kathryn Alexander of Alexander Training

Stack the Odds in Your Favor in 2019

Kathryn Alexander
December 27, 2018

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.

Continue Reading Stack the Odds in Your Favor in 2019

Press On

Kathryn Alexander
October 25, 2018

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. 

Continue Reading Press On

Push, pull, squat minimal equipment workout, dumbbell row by Kathryn Alexander of Alexander Training.

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

Kathryn Alexander
October 1, 2018

Sometimes you just need a quick workout with minimal equipment. Voila! Here you go. 

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

The Texas Coast

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

Kathryn Alexander
September 3, 2018

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? If not, start here.

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

Kathryn Alexander running outdoor stairs in Austin, Texas. Alexander Training.

HIIT Revisited: Is it a Must-Do?

Kathryn Alexander
August 6, 2018

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.

Sounds simple, but this is exhausting! It requires mental fortitude, but drives big results! Read on to see if it’s right for you.

Continue Reading HIIT Revisited: Is it a Must-Do?

How to Stay Healthy During a Air Travel

Kathryn Alexander
June 11, 2018

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! 

Continue Reading How to Stay Healthy During a Air Travel

What are the best shoes to lift in?

Kathryn Alexander
May 14, 2018

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.

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 at wirecutter.com. Click to read more.

Continue Reading What are the best shoes to lift in?

Success story for client of Alexander Training

Success Story from Happy Client

Kathryn Alexander
April 11, 2018

This success story is from a client who gained strength, confidence, and became a weight lifter for life.

Continue Reading Success Story from Happy Client

Guillermo, client of Kathryn Alexander of Alexander Training.

Guillermo builds his strength through online training

Kathryn Alexander
April 9, 2018

I used to spend 3-4 hours/3 times a week at the gym. Now I’ve cut that time in half and am seeing way better results in my strength than ever!

Continue Reading Guillermo builds his strength through online training

Ed Cosner throwing at the Highland Games

San Antonio Highland Games 2018 with Athletic Director Ed Cosner

Kathryn Alexander
March 28, 2018

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. 

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. 

Continue Reading San Antonio Highland Games 2018 with Athletic Director Ed Cosner

ReadyUp Podcast host Zack Phillips and Kathryn Alexander of Alexander Training.

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

Kathryn Alexander
March 28, 2018

ReadyUp Athletic PodcastHey 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…

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

meal prep

How To Meal Prep For a Week

Kathryn Alexander
March 19, 2018

Meal prepping has been all the rage lately. There are many benefits to meal prepping, but it’s heavy on the planning. To help you get started, I have compiled a comprehensive guide on how to meal prep for a week, from grocery list to clean up. Watch a video of all the meal prep steps, check out the weekly menu, and download the grocery list. 

Continue Reading How To Meal Prep For a Week

2 Minute No Sweat Series To Start the Day Right

Kathryn Alexander
March 12, 2018

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!

Continue Reading 2 Minute No Sweat Series To Start the Day Right

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

Nadia Completes the Hotter’N Hell Hundred

Kathryn Alexander
March 11, 2018

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. 

Continue Reading Nadia Completes the Hotter’N Hell Hundred

Vince Gironda's raw egg shake smoothie

The Smoothie Recipe from The Iron Guru, Vince Gironda

Kathryn Alexander
March 4, 2018

Smoothies and shakes are everywhere these days: green smoothies post yoga, protein smoothies post gym smash, and yogurt smoothies available in the grocery aisle for those on the go. They really are fantastic, as they are quick, versatile, and potentially healthy and delicious. 

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. Read on to see how to make it yours. 

Continue Reading The Smoothie Recipe from The Iron Guru, Vince Gironda

3 Quick Ways to Improve Your Posture

Kathryn Alexander
January 23, 2018

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,…

Continue Reading 3 Quick Ways to Improve Your Posture

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

Abby is Stronger!

Kathryn Alexander
January 11, 2018

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…

Continue Reading Abby is Stronger!

Meredith's 50th soul cycle!

The Fitness and Food Scene Around The Domain Austin

Kathryn Alexander
January 10, 2018

The Domain in north Austin an exciting mix of upscale shopping, modern apartments, dining, entertainment, nightlife, offices and co-working spaces. It’s also a great place to get a workout and eat healthy. Check out exercise options here, such as Flywheel, SoulCycle, Gym One, Whole Foods, Mad Greens, and Flower Child.

Continue Reading The Fitness and Food Scene Around The Domain Austin

Stages of Change behavioral model

How to Make Yourself Take Action: Exercise Minute with KVUE

Kathryn Alexander
January 2, 2018

How to make yourself start. If you want to start something you but need a little momentum, start here. Set aside a few minutes for this post, though. We cover some psychology which you can use to help change, and sit down with Erika Lopez of KVUE for the Exercise Minute.

Continue Reading How to Make Yourself Take Action: Exercise Minute with KVUE

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

Kathryn Alexander
January 2, 2018

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!

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

KVUE host Erika Lopez and Kathryn Alexander

HIIT Interval Training for Fat Loss with Erika Lopez on KVUE

Kathryn Alexander
December 30, 2017

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

Continue Reading HIIT Interval Training for Fat Loss with Erika Lopez on KVUE

Kathryn Alexander of Alexander Training spots a client on the bench press.

How to Find the Best Personal Trainer For You

Kathryn Alexander
December 30, 2017

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.

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

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!

Continue Reading How to Find the Best Personal Trainer For You

KVUE host Erika Lopez and Kathryn Alexander

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

Kathryn Alexander
December 27, 2017

I talk with Erika Lopez of KVUE to discuss how to work your glutes to both decrease back pain and shape your glutes. Learn 3 quick exercises to do at home now. 

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

Murray the reindeer cat loves jambalaya

Last Minute Survival Guide for Holiday Eating

Kathryn Alexander
December 24, 2017

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. Read on for ideas about how to eat healthy around and on holidays, and how to stand your ground against food pushers.

Continue Reading Last Minute Survival Guide for Holiday Eating

My Favorite Recipes

Kathryn Alexander
December 19, 2017

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…

Continue Reading My Favorite Recipes

Kathryn Alexander of Alexander Training at the Eiffel Tower in Paris.

The Paris Experiment, A Sleep Study with Unintentional Benefits

Kathryn Alexander
November 7, 2017

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

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

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

Le sigh. 

Continue Reading The Paris Experiment, A Sleep Study with Unintentional Benefits

Graux Tigers! Kathryn Alexander of Alexander Training in appropriate school specific sportswear.

Time Demands, Heart Disease, and Saving the World

Kathryn Alexander
October 22, 2017

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

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

It’s time I change my approach.

Continue Reading Time Demands, Heart Disease, and Saving the World

Steak

Can Steak on the Stovetop be as Good as Grilled?

Kathryn Alexander
July 22, 2017

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

Continue Reading Can Steak on the Stovetop be as Good as Grilled?

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

Kathryn Alexander
June 21, 2017

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! 

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

How to Count Macros

Kathryn Alexander
May 19, 2017

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

Continue Reading How to Count Macros

Say Yes

Kathryn Alexander
April 3, 2017

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…

Continue Reading Say Yes

How to Log Press with Joel Hendershott

Kathryn Alexander
March 26, 2017

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

Continue Reading How to Log Press with Joel Hendershott

Iron Game Chalk Talk with Ron McKeefery

Kathryn Alexander
March 10, 2017

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…

Continue Reading Iron Game Chalk Talk with Ron McKeefery

Iron Savage Gym at Rogue American Apparel in Austin, Texas.

Austin’s Strongest Savage

Kathryn Alexander
February 27, 2017

Rogue American Apparel and Big Tex Gym teamed up this past weekend to host Austin’s Strongest Savage, a US Strongman sanctioned competition. The event benefited 22 Kill, which works to support veterans’ mental health and prevent suicide. 

Good coffee, good beer, an amazing venue, and great athletes made for a memorable day!

Continue Reading Austin’s Strongest Savage

shrimp on the grill

Super Bowl Snacks with Light and Hearty Versions

Kathryn Alexander
February 3, 2017

It’s almost Super Bowl Sunday!! Are you ready for some football???

I am! I love the big game, and I take great pleasure in the whole shebang: the athletes, the plays, commercials, the party, the food.

Food is complicated these days! People tend to fall in two camps: those who are watching what they eat, and those who aren’t. Many people are dieting or trying to lose weight, but let’s be real: people come to a Super Bowl party to eat!

Here are some great party snacks that can be easily modified into a lighter version that’s just as delicious. Psstt…. this is great not only for the Super Bowl, but for any party where you anticipate needing both healthier and heartier options.

Continue Reading Super Bowl Snacks with Light and Hearty Versions

UT Athletic Performance Clinic 2017

Kathryn Alexander
January 31, 2017

The University of Texas hosted their annual Athletic Performance Clinic January 14. Top strength coaches and leaders in athletics speak at this clinic every year, and I love the opportunity to learn from them. Here is what I learned from some of the top coaches in the business. 

Continue Reading UT Athletic Performance Clinic 2017

Tony 1 month weight loss, 15 pounds

Tony’s 15 pound weight loss in 1 month

Kathryn Alexander
December 13, 2016

Every once in a while I am so blown away by someone’s change that I have to share it. Check out Tony Sanchez’s amazing 1 month progress!

Continue Reading Tony’s 15 pound weight loss in 1 month

The University of Texas DKR Football Stadium, Strength & Conditioning Athletic Performance Clinic

Your Input Wanted: How Do You Handle Stress?

Kathryn Alexander
November 29, 2016

Busy-ness is the new affliction. Everybody’s got it. Some people thrive in it, some people drown in it. 

Regardless of how well you handle stress, you are probably busy and need to manage stress in your life. 

What do you do to manage stress? Please let me know. I always ask this, and my clients probably think I am endlessly nosy. However, the better I know what works for people, the better I can help people.

Continue Reading Your Input Wanted: How Do You Handle Stress?

Thanksgiving pumpkins

How to Keep Your Sanity Around Holiday Meal Excess

Kathryn Alexander
November 22, 2016

It’s that time of year y’all: party time!! Between now and New Year will be dinners, holiday parties, family get togethers (and birthdays for those unlucky people who have holiday birthdays and get combo gifts every year).

This party season is especially tough for people who are on a diet or people who find success by regularly planning their meals. 

So how do you get through the holidays without completely going off the rails on your diet? I have a simple formula I follow. Let me share.

Continue Reading How to Keep Your Sanity Around Holiday Meal Excess

Four Simple but Effective Strategies for Improving Your Diet

Kathryn Alexander
October 27, 2016

Diet change is always hard and has implications beyond just what you eat. It affects how you feed your family, and how you socialize. But remember: eating healthier makes you feel better, and that stays with you every minute of the day. It is worth it! Do your best and keep making good decisions!

Are you ready to make a healthy change but don’t know where to start? Here are four options.

Continue Reading Four Simple but Effective Strategies for Improving Your Diet

Ed Cosner Strength and Conditioning and Rugby Coach

Training with Ed Cosner at PowerSport Strength & Conditioning

Kathryn Alexander
October 10, 2016

I had the honor of training with Ed Cosner at PowerSport Strength and Conditioning in Houston, Texas. I love visiting new facilities and seeing the different layouts, equipment, and methodologies that drive the gym.

Whats even more fun than visiting a new facility is getting to know the individual behind it. In this case, that’s Ed Cosner, owner of PowerSport Strength and Conditioning.

 

Continue Reading Training with Ed Cosner at PowerSport Strength & Conditioning

Gym memberships are an amazing value

Why Gym Memberships Are an Amazing Value

Kathryn Alexander
August 30, 2016

Where can you go for approximately $3.33 an hour, while simultaneous improving yourself, your health, and your future? A gym! 

Where can you go to be around like minded people who share a hobby? A gym! 

Here are all the reasons you should go to a gym, backed up by numbers. Because #math.

Continue Reading Why Gym Memberships Are an Amazing Value

Gen Malone

What Real People Do to Be Successful

Kathryn Alexander
August 9, 2016

Do you ever wonder what other people do to be successful? How do others set themselves up to get their workouts and make smart meal choices? 

I wonder too, for a second… then I usually just go ask. I’m nosy, I mean, curious like that. 

In the past two posts, I discussed how you can take control of your life and how to do that even in crazy situations. (Parts 1 and 2 here, in case you missed it.) More recently, I went straight to my sources and asked people who get it done how they do it. 

Continue Reading What Real People Do to Be Successful

What to do When Life Gets Crazy (Taking Ownership, Part 2)

Kathryn Alexander
July 26, 2016

The process of creating new habits takes effort at the beginning, but it becomes easy once you are in the routine. Your workouts will make you feel good all day and sleep better at night. Healthy meals will help you lose fat and avoid the random energy slumps during the day. 

Once this becomes second nature and you are in your groove, you will wonder how you lived before feeling so good. It seems easy. You’ll see.

Then, BAM. Life will hit you. 

Here’s what you do to get through it.

Continue Reading What to do When Life Gets Crazy (Taking Ownership, Part 2)

Take Ownership to Get What You Want

Kathryn Alexander
July 18, 2016

Taking ownership of your life, your body, your habits, and your results is the most important thing you can do in life.

This will be the most important blog post I write.

More important than any technical info, any recipe, or any magic secret. Taking ownership gives you freedom, control, and means you can get what you want. Read on to find out how.

Continue Reading Take Ownership to Get What You Want

Emily does pull ups before the wedding!!

Kathryn Alexander
June 6, 2016

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.  Emily began training with me in July…

Continue Reading Emily does pull ups before the wedding!!

11 Things You Must Stop Doing to Make Your Workouts – and Life – Better

Kathryn Alexander
May 28, 2016

We are so often told what to do: eat at this restaurant, add this new exercise into your routine, buy this, wear that! What if, instead of doing more and adding more, you would benefit by letting some things go? Bad habits can weigh you down and make your life harder. 

Continue Reading 11 Things You Must Stop Doing to Make Your Workouts – and Life – Better

Kathryn Alexander of Alexander Training

How to Get What You Want: A Foolproof Guide to Setting and Achieving Big Goals, In and Out of the Gym

Kathryn Alexander
May 1, 2016

Les Brown says, “Shoot for the moon and even if you miss, you’ll land among the stars.” 

Selena Gomez sings, “The heart wants what it wants.”

I don’t want the moon. I am not Elon Musk. This girl enjoy warm showers and abundant oxygen.

What if your heart really doesn’t know what it wants? Do you have ideas of being happy, fulfilled and valuable to others? These are great goals but they are vague. How do you get there, that ambiguous place where you are happy and present? Where is there? 

Continue Reading How to Get What You Want: A Foolproof Guide to Setting and Achieving Big Goals, In and Out of the Gym

What’s So Special About the New Year?

Kathryn Alexander
January 2, 2016

It’s a Friday. Fridays are pretty fun even when they aren’t January 1, but there are 52 Fridays in a year. What’s different about this one? 

Why is it filled with hope and unbridled optimism and the promise of #bigthingstocome?

It’s Friday. 

It’s different though. It’s not like any other Friday. It’s the first day of a new year! It’s different and it’s special just for that. 

Continue Reading What’s So Special About the New Year?

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

Veronica’s Testimonial

Kathryn Alexander
October 11, 2015

I have been following her recommendations and have lost 13 pounds. My doctor cannot believe that the weight is coming off the way it is due to my health conditions.

My doctor is super excited for me.

Continue Reading Veronica’s Testimonial

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