Real People

Guillermo builds his strength through remote training

Guillermo builds his strength through remote training

I like to do client spotlights because: A, I am super proud of my clients, and B, real people’s stories fascinate me.

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

San Antonio Highland Games 2018 with Athletic Director Ed Cosner

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. 

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

ReadyUp Athletic Podcast

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

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

Max's Ride

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

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

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

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

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

ReadyUp Podcast Episode 6 with Kathryn Alexander

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Free Workout Plan, and Access to Training App. Link Here!

Free workout ahead! This is Month 1 of a new workout series I will be programming. Follow along if: 

  • you need structure
  • you like having a plan to follow
  • you want said plan to be simple but effective, basic and well designed
  • you are free of major illness and injury or have a doctor's approval to begin exercise
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(Screen grab) Bulgarian split squats are tougher than you think!

 

What is the Program? 

This is a program I designed for one of my favorite people, a former client who still makes exercise a priority in the midst of a crazy busy season in life. As I was writing it, I realized it applies to many people: healthy, motivated, but busy busy, and sitting at a computer much of the day.

It will begin with one home workout, which requires only a towel. This workout uses a Swiss ball, but you can substitute that this month by doing the exercise on the floor.

Next week I will add in a full body gym workout. You, as the individual exerciser, will alternate home and gym workouts at a frequency that works for you. If you only get two workouts a week, it's two better than none! If you get 4, great!! If you are getting 6, we might need to talk about diversifying even more. Questions about your plan? Email me: kathryn@kathrynalexander.com

If you don't have a gym yet, just do the home workout every other day or 2-3 times a week.

 

How Does This Work?

I will program the workout in a training app called Train Heroic. You can download the app, join my team, and follow along. Train Heroic is a fantastic tracking tool that allows you to view workout programs complete with tailored set/rep schemes and explanatory videos.

It allows you to track your workouts and helps answer questions so you know what to do if I'm not available to answer a quick question... or if you workout at midnight, like some of you crazies do, when I'm sleeping like a baby and definitely not texting you back.

My clients love Train Heroic. (And so do I!) And how much does it cost? Free! 

Every week I will publish two workouts, and every month will be a new program. 

 

I Want In! What Now?

Download the app and join today. Click here for the link. The Team is called Stronger Faster. (Get it? You're getting stronger without spending hours in the gym... faster.) The first workout is published on November 29, 2017. I will publish two workouts a week, on Monday and Wednesday. If you workout on other days, that's ok! You just scroll back like you would an iphone calendar to find the workouts, which are posted on Monday and Wednesday.

The coolest part is that you can check off the workouts as you go, set by set. You can note if you do more weight, or a different amount of reps, etc. It truly track your workout for you.

Please let me know if you have questions about the sign up process. Other questions? Let me hear 'em! 

I would love for you to join me on this process! What have you got to lose? Talk to you soon. :) 

 Hamstring curls with a band and a towel... harder than they look. Haha!

Hamstring curls with a band and a towel... harder than they look. Haha!

Austin's Strongest Savage

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!

Stephen Makes Austin Fit Magazine

Stephen Makes Austin Fit Magazine

Did you all catch this? You might remember Hyde Park Gym's 2016 Squat by Southwest meet, which I wrote about here. It is an annual event, but we turned this year into a fundraiser for Stephen Moore, one of our own trainers, who was in a motorcycle accident in which he lost his right foot. 

Stephen was a powerlifter for Louisiana Tech University, and had moved back to Austin shortly before the accident. He was, and continues, to be a powerlifter, and an inspiration. 

Read more about his inspiring attitude at Austin Fit Magazine: It's Not Over Until You Quit

Training with Ed Cosner at PowerSport Strength & Conditioning

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.

 

What Real People Do to Be Successful

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. 

Emily does pull ups before the wedding!!

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

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

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

What she didn’t realize was that this was a huge benefit to her since her form was perfect; she moved naturally, completely devoid of bad habits.

Can I tell y'all that this girl is a trooper? She had no idea how hard she worked, simply because she didn’t have a gauge. I have worked with clients for over 11 years, so I have a huge perspective of people in the gym and can tell you honestly she worked harder than most people. She set her mind to it, and got the job done. Another set of heavy squats? Ok. Three more heavy deadlifts? Done.

I asked her a few questions about her gym experience. See below.

Why did you decide to go to a gym and lift instead of zumba, group classes, etc.?

Before last summer I hated gyms. I always felt intimidated when I would go because I did not know how to use the machines or weight lifting equipment. Of course I could ask someone, but who wants to do that? I’ve tried the group classes and I’d find myself in the far back corner not really trying that hard and wishing the class would just hurry up and be over. I would also find excuses to not make it to a certain class because the class time would not fit with my schedule that day. For someone like me, just getting to a gym with flexible hours is important. Knowing how to actually use the equipment was the next step.

Why did you decide to see a trainer?

I needed someone to push me, hold me accountable AND I wanted to learn how to properly use gym equipment. I’ve known people to hurt themselves lifting weights, whether from bad form or too heavy of weight and I didn’t want that to be me. I had a friend training with Kathryn and I used my upcoming wedding as the motivating kick I needed to get myself in a gym.

What was your main goal? 

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

What was your favorite part of working out?

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

Anything surprising you learned from the gym? 

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

Anything else you want to add about your experience?

If you’re considering making some healthy changes to your life, a personal trainer is a great way to start. I think learning proper technique and form is vital and something you can take with you when your training ends. Kathryn makes the whole experience fun. I was sad when my training with her ended, but I’m going to the gym by myself now 2-3 times a week and I’m very thankful for all that she has taught me. It’s definitely worth it!