How to Choose a Training Program
There are so many different fitness training programs, it is hard to know which one is best for you. Learn how to choose a program that fits your goals.
How to Make Time for Exercise With a Busy Schedule
How to make time for exercise with a busy schedule. Adjust your gym sessions, do home workouts, and find more time to exercise.
Continue Reading How to Make Time for Exercise With a Busy Schedule
Top 5 Reasons You Should Follow a Program
The top 5 reasons you should follow a program include getting the best results, ensuring a return on your time investment, and more.
How to do B-Stance RDLs
How to do B-stance RDLs: a staggered stance Romanian deadlift is a stable exercise for building posterior strength.
Social Benefits of Exercise
The social benefits of exercise are abundant. From seeing fun people at your gym every day, to having a workout partner you trust with your life, to having friends you mutually support through common and individual goals, the social connections…
Best Gyms in Austin
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.
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 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
How to Break Through Your Bench Press Plateau
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
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.
Discipline vs. Motivation
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,…
How to Follow Gym Etiquette
How to follow gym etiquette, so you can feel more comfortable, work well with others, and get your training done.
How to Goblet Squat
Learn how to goblet squat as we cover the benefits, variations, and training techniques to implementing this beneficial lift.
Morgan’s transformation. Morgan shows his amazing transformation, the collaboration between his hard work and Alexander Training.
How to Begin Lifting Weights
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…
What is the Importance of a Workout Plan?
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.
What is Semi-Private Personal Training?
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…
Lower Back Pain from Squats? What You Can Do
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
Managing Client Expectations
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.…
Pushups on Vacation: A Success Story from the Beach
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
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.
Back to the Basics for the New Year
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.
How to do Band Pullaparts
Learn how to do band pullaparts. Band pullaparts are a great exercise for your rear delts, traps, and rhomboids.
Remembering Dave Draper
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.
Ask Kathryn: What Exercises are Best for HIIT?
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?
How to do Lunges and Lunge Variations
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.
How to do the “Y”
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.
Personal Training in Austin in 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.
How to Get the Best Workout Possible
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!
Benefits of a Home Gym
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.
How to Do The Dead Bug
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.
Sometimes you just need a backyard conditioning session. Find yourself a little bit of grass and try this session.
How to do the Floor Press
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.
Benefits of Training Alone
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.
How Often Should I Workout?
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?
7 Squat Variations to Make Home Sessions More Challenging
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
Spice Up Your Food with These Calorie Free Flavors
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 Band Deadlift
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.
Smoked Chicken and Green Beans & Tri-Color Potatoes
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
Tips for Easier Meal Prepping
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.
There is No Finish Line
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>>>
Home Ab Session!
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!!
Exercise as Meditation
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.
Different Styles of Cardio and How They Can Help You
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
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
Home Gym Essentials in 2020
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.
Shoulder Circuit with the Bala Power Ring (or a Dumbbell)
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
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.
On Being Strong
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.
Increase Your Exercise Capacity for an Easier Life
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
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
3 Exercises for Improved Posture
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.
One Pan Chicken & Veggies
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.
The Home Team FAQ and General Info
Have questions about The Home Team on Train Heroic? Read here for some logistical details before you begin.
Home Training Program now available!
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!
Outdoor Training for Power, Part 2
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.
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.
Gym Training Post Coronavirus: 4 Things to Consider
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
Outdoor Training for Power
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.
In Defense of New Year’s Resolutions
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.
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?
Is it Too Late to Get Your Summer Body?
What if you are still working on your summer body? What can you do right now, to make a difference, today? Lots of things!
Guillermo Gets Deadlift PR!
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.
Emily’s Testimonial & Repping Pull-ups!
Emily shares her testimonial of training with Kathryn Alexander, and of doing pull-ups before her wedding.
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.
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.
Push Pull Squat: An Effective, Full Body Workout With Minimal Equipment
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
In a Rut? Do This One Thing For a Mid Year Restart
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
HIIT Revisited: Is it a Must-Do?
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.
How to Stay Healthy During a Air Travel
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!
What are the best shoes to lift in?
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.
Success Story from Happy Client
This success story is from a client who gained strength, confidence, and became a weight lifter for life.
Guillermo builds his strength through online training
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
San Antonio Highland Games 2018 with Athletic Director Ed Cosner
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, talking shop about Max’s Ride and Lifting
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
How To Meal Prep For a Week
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.
2 Minute No Sweat Series To Start the Day Right
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 Completes the Hotter’N Hell Hundred
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.
The Smoothie Recipe from The Iron Guru, Vince Gironda
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
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,…
Abby is Stronger!
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…
The Fitness and Food Scene Around The Domain Austin
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
How to Make Yourself Take Action: Exercise Minute with KVUE
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
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
HIIT Interval Training for Fat Loss with Erika Lopez on KVUE
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
How to Find the Best Personal Trainer For You
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
Glute Exercises You Can Do Now to Reduce Back Pain: KVUE Exercise Minute 12/25/17
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
Last Minute Survival Guide for Holiday Eating
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
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…
The Paris Experiment, A Sleep Study with Unintentional Benefits
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.
Continue Reading The Paris Experiment, A Sleep Study with Unintentional Benefits
Time Demands, Heart Disease, and Saving the World
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
Can Steak on the Stovetop be as Good as Grilled?
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
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
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.
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…
How to Log Press with Joel Hendershott
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.
Iron Game Chalk Talk with Ron McKeefery
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…
Austin’s Strongest Savage
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!
Super Bowl Snacks with Light and Hearty Versions
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
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.
Tony’s 15 pound weight loss in 1 month
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!
Your Input Wanted: How Do You Handle Stress?
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?
How to Keep Your Sanity Around Holiday Meal Excess
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
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
Training with Ed Cosner at PowerSport Strength & Conditioning
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
Why Gym Memberships Are an Amazing Value
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.
What Real People Do to Be Successful
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.
What to do When Life Gets Crazy: (Taking Ownership, Part 2)
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)
Why is it Important to Take Ownership: Get What You Want
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 Why is it Important to Take Ownership: Get What You Want