Gym motivational quotes are so funny to me. They are either super corny or they totally fire me up! The ones that remind you  “your fitness journey is just one step away”, “the only bad workout is the one you didn’t do”, “never quit and you’ll land among the stars!”, LOL those kill me! 

The ones that really give me an extra push are typically from people I respect, who have worked incredibly hard. Often they have a really unique perspective I have not experienced.

You’ll see themes emerge: hard work, consistency, perspective, ownership. Some of these inspirational quotes are from famous athletes, some are from world leaders or business visionaries. 

My Favorite Gym Motivational Quote

Some of these quotes might be familiar because they are classics, but I’ve tried to put together a list of quotes beyond the basic fitness journey fitness motivation blah blah. Let me know if I missed your favorites! 

I’m going to start with my favorite motivational gym quote of all time, from Dave Draper, who I love. It’s the longest.

Sometimes we forget why we go to the gym and the driving forces – the countless reasons for lifting heavy with meticulous form and in relentless pursuit – are left behind, under the bed with the dust balls, in the closet with the dirty laundry or at work under a stack of papers. Get in the habit of recalling who you are and why you’re here; to be good to your neighbor; to cultivate high morals; to be loyal to your country; to eat your protein and to train hard, with underlying commitment to health, strength, and long life.

Dave Draper

Quotes on Hard Work in Your Fitness Journey

Drawing inspiration from people who have worked very hard for years and decades never fails to inspire me. The following quotes are from people who have stripped away the fluff, the excuses, and embraced the discomfort of leaving their comfort zone.

To give anything less than your best is to sacrifice the gift.

Steve Prefontain

I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.”

Muhammad Ali

We have two options, medically and emotionally: give up or fight like hell. 

Lance Armstrong

Success usually comes to those who are too busy to be looking for it.

Henry David Thoreau

Go the extra mile. It’s never crowded.

Wayne Dyer

Confidence comes from victory, but strength comes from the struggle.

Arnold Schwarzenegger

Great things come from hard work and perseverance. No excuses.

Kobe Bryant

You have to push past your perceived limits, push past that point you thought was as far as you can go.

Drew Brees

The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.

Arnold Schwarzenegger

There is no magic pill.

Arnold Schwarzenegger

Quotes on Consistency

These quotes on consistent effort are some of my favorites! It’s fascinating to me to know that some of these incredibly successful people and athletes didn’t always feel like naturals. It was through consistent hard work and strong character that they reached their potential. This is a great motivator to me!

If you need help gaining clarity taking the first step toward your fitness goals, contact me. I have been a personal trainer for 19 years now (whew, talk about consistency!) and I love helping people realize that you have all the keys to take care of your body and build a healthy lifestyle! Message me to book a free consult today!

Speaking of consistency, should you go to the gym everyday?

I was never a natural athlete, but I paid my dues in sweat and concentration, and took the time necessary to learn karate and became a world champion.

Chuck Norris

Most people fail, not because of lack of desire, but because of lack of commitment.

Vince Lombardi

It’s Never Over ’till it’s over! Never Give Up! Never.

Winston Churchill

We are what we repeatedly do. Excellence then is not an act but a habit.

Aristotle

Continuous effort – not strength or intelligence – is the key to unlocking our potential.

Winston Churchill

Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out.

Jack LaLanne

We do not stop exercising because we grow old- we grow old because we stop exercising.

Dr. Kenneth Cooper

Motivation is what gets you started. Habit is what keeps you going.

Jim Ryun

It’s hard to beat a person who never gives up.

Babe Ruth

I worked real hard to learn to play first. In the beginning, I used to make one terrible play a game. Then, I got so I’d make one a week, and finally, I’d pull a real bad one maybe once a month. At the end, I was trying to keep it down to one a season.

Lou Gehrig

I think in life you should work on yourself until the day you die.

Serena Williams

Quotes on Perspective of Your Training

I love taking words of wisdom from people who have been places in life that I haven’t yet, or people with a wealth of experience in an area unfamiliar to me. Check out some of these perspective altering quotes. This might be my favorite type of motivational gym quote. It’s more like motivational life quotes! 

Nobody who ever gave his best regretted it.

George Halas

You miss 100 percent of the shots you don’t take.

Wayne Gretzky

Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.

Earl Nightingale

You can either suffer the pain of discipline or the pain of regret.

Jim Rohn

I feel an endless need to learn, to improve, to evolve — not only to please the coach and the fans — but also to feel satisfied with myself.

Cristiano Ronaldo

I think there comes a time when you realize that you need God in your life, God’s Word, and the spiritual guidance that only He can give. 

Sylvester Stallone

Get comfortable with being uncomfortable!

Jillian Michaels

What hurts today makes you stronger tomorrow.

Jay Cutler

By improving yourself, the world is made better. Be not afraid of growing too slowly. Be afraid only of standing still.

Benjamin Franklin

Quotes on Gym Motivation: Just Do It!

Whether you are a pro athlete, weekend warrior, gym owner or personal trainer, the answer is that you just have to take action. You are the only person who can make your decisions, so read these motivational fitness quotes about the hardest thing, getting the job done.  

The world is run by the people who show up.

Benjamin Franklin

The way to get started is to quit talking and begin doing.

Walt Disney

Nobody owes anybody a living, but everybody is entitled to a chance. 

Jack Dempsey

Life is not a spectator sport. If you’re going to spend your whole life in the grandstand just watching what goes on, in my opinion you’re wasting your life.

Jackie Robinson

There’s no secret formula. I lift heavy, work hard, and aim to be the best.

Ronnie Coleman

Nothing will work unless you do. 

Maya Angelou

I never dreamed about success. I worked for it.

Estée Lauder

In training, you listen to your body. In competition, you tell your body to shut up.

Rich Froning Jr.

Funny Gym “Motivational” Quotes

Most of these workout motivation quotes are more serious in nature, talking about doing great hard work and never quitting. But if you need a good laugh, check out the next couple quotes. 

The first time I see a jogger smiling, I’ll consider it.

Joan Rivers

If you are gonna wear gloves when you lift, just make sure they match your purse.

Arnold Schwarzenegger

I wholeheartedly agree, Arnold. I wrote a whole blog post (10 years ago!) about why my clients don’t lift with gloves.

Quotes on Ownership of Your Goals

Some people want it to happen, some wish it would happen, others make it happen.

Michael Jordan

Today I will do what others won’t, so tomorrow I can accomplish what others can’t.

Jerry Rice

The one thing that’s common to all successful people: They make a habit of doing things that unsuccessful people don’t like to do.

Michael Phelps

If you want something you’ve never had, you must be willing to do something you’ve never done.

Thomas Jefferson

Some people want it to happen, some wish it would happen, others make it happen.

Michael Jordan

There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can’t go through life obsessing about what might have been.

Hugh Jackman

Exercise and Strength as a Health Blessing

This is not medical advice, but believe me, exercise is the best thing you can do for yourself. You’d have your head stuck in Google for days if you looked through all the benefits exercise provides. It helps with physical strength, mental health, weight loss, muscle gain.

Next time you want to hit the snooze button or skip your next workout, reread all these gym motivational quotes and remember that the ability to work on your health goals is one of life’s greatest blessings.

It is said that “A healthy person has a thousand wishes, a sick person only one.”

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

John F. Kennedy

Those who think they have not time for bodily exercise will sooner or later have to find time for illness.

Edward Stanley

If you think lifting is dangerous, try being weak. Being weak is dangerous.

Bret Contreras

When you have a father and a mother who work all their lives so you can have an education and build your body – it’s a blessing.

Lou Gehrig

And finally, not exactly a gym motivational quote, but the sweetest quote, also from The Iron Horse:

I consider myself the luckiest man on the face of the earth.

Lou Gehrig

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• 
  The Best 5 Chest Exercises: Top 5 You Should Be Doing
• 
  Let’s Lift! Personal Training Spots Open at Big Tex Gym
• 
  Tubing Near Austin: Best Rivers in Texas (2025)
• 
  Tricep Pushdown Alternative: 11 Other Triceps Exercises
• 
  SummerStrong 18 at Sorinex Headquarters
• 
  Cheap, Fun Things to Do in Austin, Texas (2025)

Happy New Year! Learn how to make and keep New Year fitness resolutions in this quick read.

Are you making New Year fitness resolutions this year? If so, I love this for you! It’s a great time of year to use all the optimism and the feeling of a fresh start to keep reaching for your goals. 

I was first certified as a personal trainer 19 years ago. Whoa, time flies! In this time, I’ve seen hundreds of people make plans, make resolutions, make goals, work toward their goals, fail and succeed. 

The ones who have succeeded in reaching their goals have done a few things right. Read below for how to use these tips on how to make and keep your new year fitness resolutions. 

Resolutions and Goals Work Together

One thing I want you to keep in mind is that resolutions and goals are not the same thing. Goals are the outcome of your resolutions.

Resolutions are the actions you take to get to your goals, and without resolutions, your goals are dead in the water. Likewise, it is much harder to consistently hit your resolutions if you don’t have goals to push toward.

Read below to find out what my clients and I have discovered about how to make your resolutions work for you, and drive you toward your goals!

Think About Your End Goal – Dream Big! 

First I want you to think about what you really want. If you could achieve what you want most, what is it? Don’t be practical, don’t be pessimistic. What do you want??

DON’T shoot your ideas down! Think about your biggest, highest, loftiest goals! Don’t overanalyze how long it’ll take or even if you can do it. Just be honest with yourself about what you’d like. 

You can pare it down later if its too crazy, but for now, think big!

Interestingly, I often find that thinking big and being honest about goals is a difficult thing for people to do. Nobody needs to give you permission to want what you want. You deserve to be happy in the body you life, so be honest about what that is. 

You can decide later if it’s something you want enough to pursue. For now, just think about those goals.

For example, I want a 315 deadlift, a 150 pound bench and a 250 squat. We’ll continue to use this example of a big New Year goal.

Your goal can be an outcome or an event; it can be to lose a certain amount of weight or do a 5k. It can be anything.

Pick One of These Goals to Work On

I hope you really did think big and choose a few goals. For now, let’s pick one to focus on.  Which one seems most exciting or rewarding for you to choose? Which do you feel like you can work consistently at?

I’m going to focus on my deadlift for a few reasons. 1, I’ve been making progress toward it more than my other lifts. 2, my squat is farther away from my goal than my deadlift. 3, bench, ugh. 

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Make Your Goal Achievable (Probably)

Now I’ll let you think about if this is feasible, and if you want it. First, is this achievable for you, or inside the realm of possibility? At this point, don’t be pessimistic, but you can be reasonable here. 

For example, if I’m telling the truth, I want a 500 pound deadlift, not just a 315 pound one. Haha. Honestly, that’s probably not possible for me. I’ll choose a more achievable goal. Plenty of women my size and age have deadlifted 315. I’m certain if I train hard and eat and rest enough, I can deadlift 315.

The second part of identifying this goal is deciding if it’s worth working on. Are you willing to put in the effort to achieve it? Sometimes a goal is absolutely doable, but will take more effort than you’re willing to exert. 

Like I mentioned before, many women like me have deadlifted 315. Many have deadlifted significantly more. I think it would take more effort training, and weight gaining than I’m willing to do to deadlift much more than 315. I’d be super proud with 315, so I’ll choose that.

What one goal can you work on that sets you up to be happy and proud when you work toward and achieve it?

Reverse Engineer – How Can You Get Halfway To Your Big Goal?

This is important! Where would you be if you make it halfway to your goal? How can you make it there? This can be losing a certain number of pounds, jogging half your goal mileage, etc. 

For me, I need about 75 pounds more on my deadlift to reach 315. Halfway to that goal is about 37 pounds added to my deadlift. I can do that. That will take some months, and a steady supply of lifting, eating enough, and resting. It might not even happy this year, but I can work on it. The time will pass anyway.

Identify your halfway point and estimate about how long that will take you. Does this still support your idea the goal being one you are willing to work toward?

If so, congrats! If not, make an adjustment until you’re confident that both your halfway, and whole goal are most likely achievable. Even if they’re a bit aggressive, know that with hard, deliberate and consistent work, you can get pretty darn close to achieving it.

Identify Resolutions to Take You To Your Goal

What action steps can you take to drive you toward your goal? Brainstorm these. Write them all down and we’ll condense them into an actionable plan. 

These will become your resolutions. 

My brainstorm: 

1. Do a heavy (not max) deadlift every 7-10 days.
2. Practice well chosen accessory work
3. Prioritize getting enough quality sleep
4. Quit skipping breakfast, Kathryn. Eat breakfast every day! 

As a side note, you can skip breakfast if it works for you. Meal timing, preferences and amounts of macronutrients are different for everybody. This is completely dependent on your goals, style of training, what time of day you train and eat, etc. I just know that for myself, I don’t tend to eat enough if I skip breakfast.

Choose Your Resolutions

Finally, you can now choose your resolutions! Choose one or two main ones that you are 95% certain you can achieve. It is always better to consistently keep your word to yourself on one or two main action items than to fail at 12 perfect action items.

For my deadlift goal, I made 4 potential action steps. I am going to choose two of those to be my resolutions: am going to choose prioritizing sleep and breakfast as my resolutions. 

I chose this because these are not things I do well and regularly. Added focus on sleep and breakfast is where I can make the most progress. 

I am certain I can manage my time better to do both of these things. 

The reason I didn’t choose deadlifting weekly and doing good accessory work is because I am currently doing those two things. Those aren’t things that are a problem for me, so I don’t need the extra focus of calling them new resolutions.

Solidify Your Resolutions

Add detail to your resolutions so you know exactly what you have to do to achieve them. Have a concrete idea of how to execute them. Don’t make them nebulous gray area. 

Think through the details so you can be certain when you are setting yourself up to succeed.

For example, I said I need to get enough sleep. What does that even mean? For me, that means 8 hours. I don’t have a problem getting that on weekends, so I’ll focus on getting enough sleep on weeknights.

Secondly, I mentioned eating breakfast. That means protein and a side, and giving myself a few more minutes in the morning so lack of time is not an excuse. I’ll have to be honest with myself about what I’ll make enough time to eat in the morning. 

My goal is 30 grams of protein for breakfast, and a side or two. I can do this through eggs, Greek yogurt and fruit.

So there we have it: my new years resolutions are to sleep 8 hours on weeknights. Second resolution is to have 30 grams of protein for breakfast every morning. 

How Will You Achieve These Resolutions? 

Add more detail to the following section and think through these resolutions. To support these resolutions, I need to focus on getting all my work done earlier in the day so I do not have to work late past bedtime. 

To hit my breakfast goals, I’ll need to keep fresh eggs, fruit and yogurt in the fridge. I’ve never been worried about eating “non breakfast” foods for breakfast, so I sometimes fall in the habit of not preparing well, assuming I’ll just grab leftovers.

But, to make my resolutions, I’ll have to keep the fridge stocked.

Do you need motivation? Here are my 53 favorite motivational gym quotes.

Are you looking for personal training in Round Rock, Texas? Here’s a great place to start!

What Are Your Resolution? 

I’d love to hear your resolutions for 2024! Message me or leave them in the comments below. 

Remember these easy steps to make and keep new years fitness resolutions:

• Identify your goals and prioritize one
• Choose resolutions that will help you achieve that goal
• Put a plan in action to succeed on those resolutions 

Questions About How to Make and Keep New Years Fitness Resolutions:

Shouldn’t I Make More Resolutions? I Need to Change More than 1-2 Things!

No! Pick 1 or 2. Nail them. Hit it out of the park. Crush it! Then after a month or a quarter, you can add in another 1 or 2 resolutions. It is much less likely you achieve any success if you’re trying to change 27 things at once.

I Blew it On Day 1. What Do I Do?

Just start new! It’s hard to not celebrate at the new year; it’s fun! Just restart, and recommit; don’t look back.

Related: How Does Alcohol Affect Gains?

How Long Should New Year Resolutions Last?

This might sound like a silly question, but it’s a fair one to ask.

Not all new year resolutions stick, and that’s ok. Some aren’t made to last forever. If it stops you from making resolutions because you think they can’t last all year, try for some January resolutions. 

Run through the above exercise with a goal of making resolutions you can keep just for one month. After that, you can edit them or maintain them, or even completely rethink them. 

I always encourage a long outlook, but if you need to do a quick push, read here about how to successfully do a 1 month body transformation.

Turns out, I’ve had the same philosophy about new year’s resolutions since I wrote about them in 2015. Ha!

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• 
  The Best 5 Chest Exercises: Top 5 You Should Be Doing
• 
  Let’s Lift! Personal Training Spots Open at Big Tex Gym
• 
  Tubing Near Austin: Best Rivers in Texas (2025)
• 
  Tricep Pushdown Alternative: 11 Other Triceps Exercises
• 
  SummerStrong 18 at Sorinex Headquarters
• 
  Cheap, Fun Things to Do in Austin, Texas (2025)

Gym mistakes to avoid and what to do instead, for continued progress. Working out can seem really complicated: lots of rules, lots of things to do, lots of mistakes that can be made. It’s actually not as scary or technical as it sounds.

Generally, you can do a few things well, and avoid a few major mistakes, to see the results you want. Here are a few of the more common mistakes and easy ways to avoid them.

Doing Too Much Exercise, Too Fast

Deciding to go to the gym and committing to a goal is exciting! It’s fun! You want to go all in, right now. This makes it fun to get started, see some quick progress, and keep going. Unfortunately, it also makes its easy to do too much too fast.

This includes working out too many days of the week and not resting enough, lifting too heavy, or doing too much volume (sets x reps) at the beginning. 

You don’t have to go to the gym everyday. You can do a program where you go 3 or so days a week. You can do cardio or walking on other days if you’d like.

Remember, you will reach your goals faster when you are able to work steady, and increase your work capacity in a safe way. Setbacks don’t help your progress! 

Find a good program, work hard, and stick with it. It will pay dividends!

Related: Read here about how to find the right program for you.

Lifting With Bad Form

Don’t be scared of lifting, but do put in some work on the front end to be sure you are lifting safely. Bad form can slow progress or injure you. Remember there are many right ways to do exercises (depending on your goals), a few less-than-optimal ways, and a few dead-wrong. 

Lifting with less than optimal form can be fairly innocuous. It can leave some progress unmet, which is frustrating but fairly harmless. Worse, it can cause or reinforce bad posture, which you carry with you at all hours. This pre-dispose you to injury in the future.

Finally, truly bad form can be dangerous, since it can injure you. By lifting heavy with good form (safely), you will learn how to fail without injury. This helps you continue getting stronger in a safe manner. But lifting heavy with questionable form is more likely to cause a setback. It is worth learning how to lift well from a good trainer or reliable source.

Being Too Dogmatic/Limiting Yourself

Approaching exercise with the attitude that you know everything, and everything you know is right, is the quickest way to stagnation. 

Don’t be too stubborn to learn from others. You don’t have to chase down every new idea you see (in fact, I would recommend against that) but don’t shut out the idea that new information can help you now or in the future. 

What to Do Instead

Don’t let these things scare you off from the gym. See to it that you learn the right way to lift and take proper precautions. Learn good form, and how to modify it for your individual goals and needs. 

The benefits far outweigh the potential risks! Lifting can help you gain muscle, lose fat, reshape your body, sleep better, and find new energy! It can truly give you a new outlook on life. Try it and see for yourself!

If you are brand new, try Square 1, which is my lifting program that starts from the beginning. It includes tips about gym etiquette and walks you through every set and rep of each exercise. It is a 6 week long program for $21, and you can message me anytime you have a question.

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• 
  The Best 5 Chest Exercises: Top 5 You Should Be Doing
• 
  Let’s Lift! Personal Training Spots Open at Big Tex Gym
• 
  Tubing Near Austin: Best Rivers in Texas (2025)
• 
  Tricep Pushdown Alternative: 11 Other Triceps Exercises
• 
  SummerStrong 18 at Sorinex Headquarters
• 
  Cheap, Fun Things to Do in Austin, Texas (2025)

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The benefits of working out alone: training alone can be really fun, and I highly encourage you to exercise alone occasionally. Many people grow up training for team sports and are accustomed to that group training environment. This has so many positives, and can be a surprisingly good time! It can also bond you through shared misery of tough sessions! 

Others find that in adult life past youth sports, having a training partner brings a lot of benefits. This is true, too! 

Sometimes, though, the most peaceful and beneficial way to workout is alone. Here are some reasons to try exercising solo if you never have. 

Peace and Quiet 

Or not! You get to pick. Working out alone affords you the time to take a break form the world; away from the coworkers, the kids, and your overflowing inbox. You get to pick your music, or choose no music. You get to recharge and spend time without having to be “on” at work or serving others. This is about you! 

Working Out Alone is Meditative

Training done properly is not rocket science, but it is not simple! You should be paying attention to the nuances of form; your grip, hand and foot placement, angles of the body. Correct set up is a procedure in itself. From there, during and after the movement, you should be collecting feedback about the tempo, control, and speed of the rep. This feedback guides the decisions about the next set.

It is truly a misnomer to call meatheads “meatheads”. Again, not rocket science, but if you are paying attention to your training, it does not leave much room for consciously ruminating about your problems. The end result is a peaceful mind and a happily exhausted body.

Awareness of the Body

Since you are more attuned to your body without the distraction of working out with others, you become more aware of how you feel. You can feel illness before it truly sets in, potentially giving you the chance to head it off. I have often seen clients have an “off” day, only to discover that later they come down with a milder illness or realize allergies are about to flare up. 

This isn’t to say you can’t have this benefit while training with others, but training alone heightens your ability to focus on yourself.

You Get to Pick

You get to pick the exercises, the tempo, the intensity. I love this part of it. You can really just scratch the itch for how you want to train that day. I still encourage you to have a program you are following, but training alone allows you to drive the session how you choose.

What is the Best Way to Train: Alone or On a Team?

The bottom line is, the best way to train is the way you’ll get it done. There are benefits to training with a group or a partner, and there are benefits to training alone. Try them both and see which you prefer. 

A third option is to train with a trainer. Many of my clients train with me once or twice a week and once or twice on their own. It’s a nice little hybrid that allows for solo session and regular accountability. If you are looking for an Austin personal trainer or a remote training if you are not in Austin, message me here. I am happy to talk with you and set up a free consult to see if we are a good match to work on your goals!

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• 
  The Best 5 Chest Exercises: Top 5 You Should Be Doing
• 
  Let’s Lift! Personal Training Spots Open at Big Tex Gym
• 
  Tubing Near Austin: Best Rivers in Texas (2025)
• 
  Tricep Pushdown Alternative: 11 Other Triceps Exercises
• 
  SummerStrong 18 at Sorinex Headquarters
• 
  Cheap, Fun Things to Do in Austin, Texas (2025)

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“Modify, don’t miss.”

–Matt Wenning, record holding powerlifter and coach

I have a client who is training for fighting. She works hard. Her goal in working with me is strength. She’s generally doing two a days, which includes training in boxing, Muay Thai, jiu jitsu and other supplemental lifting.

She’s got a packed schedule!

She texted me this morning before our session that she had rolled her ankle and would need adjustments. I trust her to judge if she needs to cancel, so I told her I’d meet her at the gym. 

On the way, I was planning contingencies and work arounds. How could I stimulate the muscle groups we wanted and train the movements we were training? 

I was unsure how bad her injury was because she’s the type to work through things. No need to pry on the phone, but I couldn’t wait to see in person how she felt and how she was moving. 

She’s got a couple of smokers coming up in the next few weeks, so there’s no time to waste getting her back to 100%. (I’m learning the lingo: smokers are casual exhibition matches. They are non-sanctioned, but fighters want to always show up with their A game.)

Don’t Skip

Just don’t skip. If you can do anything – anything – at all, go to the gym. Maintain your rhythm. You’ll feel better for it, and you’ll likely do better in your recovery too. Maintaining the attitude of training and having a positive outlook will be easier when you are in your regular game environment too. 

The caveat is if you need to seek medical attention. I’m not a doctor, but if you have a bone sticking out and/or are bleeding profusely, having chest pain, etc., you should seek medical help.

Focus on What You Can Do

There’s always something you can do. If you need to mobilize your upper body, you can do some seated work. If your lower body is giving you problems, you can also likely do some seated upper body work. If all of this is logistically prohibitive, you can do stretching and some mobility. 

You can even meditate and visualize. Athletes go through the motions of their peak performance long before their actual competition.

Examples of What You Can Do

If you are having low back issues, you can most likely do:

• Stretching (moderately – excessive stretching isn’t the answer)
• Lunges
• Step ups
• Step downs
• Belt squats
• Seated leg extension
• Seated hamstrings curls
• Glute work like abduction and adduction, with a machine or band

If you are having upper body issues:

• Most all of the above low-back issue list
• Safety bar squat
• Ab and core work that is not in plank position (crunches, leg lifts)
• Sled work with a harness

If you are having asymmetrical pain (right shoulder/elbow hurts), you can do: 

• Stretching and mobility on the unaffected side
• Muscular work on the unaffected side (this can actually build strength on the affected side

If you are having an ankle or foot issue, see the next session for her exact session.

This is just a quick list. Don’t forget all the specialty machines, bands and gadgets out there. You can find work to be done anywhere, but it is notably easier with a full gym. 

The Modifications

In the case of my fighter, she was proactive about taking care of it so the swelling was already going down. She was set for a heavy squat day, so we modified, obviously. No squats, no sled work, and no sandbag throws. 

Her work ended up being: 

• Ab work: ab mat crunches and banded leg lifts
• Lat pulldowns, focusing on heavy pulls
• Seated adduction
• Reverse hyperextension with manual resistance, so the band didn’t hang from her ankle
• Seated good mornings. She nailed these! 
• Pullovers
• Hammer strength iso-row
• Gluteator

In the end, she was able to get a good bit of posterior work with the good mornings, Gluteator and reverse hyper. We had several wins: she got to train adductors in a focused way (we rarely do), we were able to do a new exercise (the seated good mornings), and we spent extra time on the lat pulldowns. All in all, a win. 

What’s Next

She will continue to take care of her ankle with her own heat and cold protocols, and I suggested she look into flossing/wrapping the joint. If this is something you are interested in, google “Donnie Thompson flossing”. 

Show Up!

Remember, modify, don’t miss! Showing up in your training environment is the best thing you can do! Whether it’s your garage, the YMCA, or a hardcore training facility, your training environment will be more conducive to training around injury and bouncing back than anywhere else.

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Here are some real steps you can take to overcome gym intimidation. Short term mindset shifts for long term confidence. Gym intimidation is a real thing! From feeling a little like the new kid to full blown fear, I would guess everyone who has set foot in a gym has experience some version of it.

Like any new endeavor, it can be uncomfortable at first. But also like new endeavors that you repeat, it will become less new and less scary. Read on for some ideas to build your confidence and overcome your intimidation in the gym.

Just Do It – For Now

First things first: just do it. For now, one foot in front of the other. Do it even while intimidated. I promise it will become more comfortable. Until then, some more concrete action steps.

Have a Plan

Have a plan. That way you don’t have to think wonder or figure everything out while you’re in the gym. It’s ok if the first few trips are a lot of figuring out. After that, you’ll have your routine down. You can branch out from there when it’s time for a new routine. If you get confused or lost, go back to the trails you know.

Here’s how to choose a training plan.

Ask!

Ask! If you can’t figure something out, ask! You won’t be the first or last person who had questions about particular machines. Believe me- people who have put hours and sweat effort into the gym understand more than anyone. They’re so nice to beginners because they have been there. Of course, if someone is in the middle of a set and avoiding eye contact, ask someone else and let them be. But if on the off chance you get someone who isn’t nice, remember it says more about them than you. If a staff member is short with you, find a new gym. Seriously. There are fantastically supportive gyms out there, like Big Tex Gym in Austin, Texas.

Learn Gym Etiquette

Read gym etiquette so you are in the know. It basically boils down to being considerate of others and paying attention to what you’re doing. You can read a full gym etiquette post here. There are always some things specific to your gym, which you’ll figure out. That usually has to do with layout, like if there’s a busy corner you’ll want to use but not monopolize. Things like that that you’ll figure out. 

Remember It Is Worth It!

Remind yourself that it’s worth the short term discomfort! If you’ve been wanting to do this for a long time, you won’t want it less ina a year. In fact, in a year, you’ll wish you had started now. Eyes on the prize, doll. You can do this. 

I guarantee you- other people don’t have it all figured out either. Everybody is learning together. Someone in worse shape, better shape, fatter, leaner, stretchier and tighter than you has done it before. You can do it too! 

Focus On Yourself

Remember most people aren’t paying attention to you. They are either preoccupied with their session, their outfit, their gym crush, or the work meeting they’re trying not to think about. Or, best  case scenario, they are focused on their training! Very few people are out there truly thinking much about strangers. 

Remember Your Strengths

Remind yourself what you’re good at!! I bet you’re great at something! You could teach me a lot about your job and your skills. Just because you don’t live in the gym doesn’t mean anything about your value, or whether you belong at the gym. True story, I learned to snow ski when I was 27. It was horrible. I had to pep talk myself in the side of this snow mountain by reminding myself I AM good at something, dang it. Put me in the gym and let me go  😂

If you want the full blown account of my ski humiliation, read here.

I had a client many years ago who lamented that he had spent so many years just working and not exercising. He wanted to keep up with the strong strong 20-something male trainers. I had to remind my client that they were elite powerlifters, but he had a very fruitful career, thriving marriage and happy adult children. He was doing great at life! He was healthy too, and still working on it. 

Try These Gym Intimidation Tips For Yourself

That’s the list! Those are my best tips. Remember that you belong in the gym too, that you do have skills in life, and make yourself a plan and follow it. 

Message me if I missed anything. I love hearing from people who have figured out how to overcome discomfort!

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I want you to be high maintenance

You heard me right. I want you to be habitually high maintenance.

I want you to start your day with the beauty routines, the nice shampoo and conditioner, and all those hair products. Use that special expensive face wash, and don’t forget sunscreen, on your neck and hands. 

Men, I’m talking to you too.

Have your high maintenance habits spill over to the kitchen. When you wake up, have coffee making, water ready to drink, and breakfast that you enjoy.

Set your day in motion by the time you walk out the door. Briefcase, gym bag with your favorite gym outfit, walking shoes ready to go. You don’t need happy hour every day. Get your body moving after work! Meet your friends for a walk.

Every day, do the things that make your life better every day.

High Maintenance People Take Care of Themselves

Here’s the thing about high maintenance people: they take care of themselves. That’s a GOOD thing! Why would you not want that? I’m not asking you to go demand your spouse irons and folds your undies, because this blogger told you so. (Please no.) 

What I’m saying is, adopt habits that make your healthier and make your life better. Our bodies take maintenance, like your home, your car, and your relationships. Our lives go better if we have healthy routines.

When you train, take your time to warm up, do PT exercises if you need, and get mentally ready to work.

Be deliberate about having a good meals. After supper, take your vitamins, clean up and make the coffee for tomorrow.

Spend time with family or on a hobby that makes you happy.

Before bed, check all the boxes again: shower, lotion, face cream, lay out clothes for tomorrow. Say your prayers, quiet your mind, and put yourself to bed in time to rest and recover. 

On the weekend, spend time on the things that weekday schedules don’t allow. See your friends, mow your lawn, and make time to hang out with people who fill your cup. Go to church, say your prayers, and think on the things you are grateful for.

Read: The best fitness stuff in North Austin.

Develop Your Maintenance Routines

It seems overwhelming to check all those boxes, but you must. The way to do it is by having routines. Other ways I’ve found to keep my habits in line: 

• Reminders on my phone for the monthly or annual things 
• Timely prompts, like vitamins and creatine by the coffee pot, because I never forget coffee
• External reminders like a whiteboard where I log my training

Have you noticed that when something goes wrong in your life, EVERYTHING goes wrong? It makes sense: if you are more stressed out in one area of your life, you aren’t bringing your healthiest or freshest self to any other areas. 

And that’s OK – thats LIFE! You can’t completely control that. But you can control the effort you put into being healthy and treating yourself well. 

This is why you need to be high maintenance. Maintain your body, your happiness and your spirit.

Make these healthy routines for your skin, your training program, your recovery, your eating habits, your food and your social life. Your very happiness depends on it. 

Need Help With Your Routines?

I love making custom programs, because your exercise and health habits need to fit you. Learn how to make a few key nutrition changes, find a workout plan that works for you, and find peace with these routines in your life.

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In this very non-scientific, highly biased list, I present to you my 5 favorite exercises. 

They might not be your favorites, or you might not have ever done them. I’ll explain where to start on them if they are new to you. If you have questions, let me know please!

What are your favorites? Comment below or email me! kathryn@kathrynalexander.com

Deadlift

Why: Deadlifts are the kings of the lifts! Deadlifts are just so much fun. You can typically lift the most weight of any lift on the deadlift. It’s an ego booster, it’s a progress driver, and there are many ways to do the deadlift. Carryover to real life is great.

You can do the deadlift safely. Remember: you are in charge! You do not have to lift as heavy as you can, you do not have to go for a max. You get to decide if you do 50% of your 1 rep max or use them as an accessory. Heck, you don’t even have to know your max.

What they do for you: Deadlifts are great for your whole posterior: your back, glutes, hamstrings. They work your arms, your traps, your legs. They teach you how to move weight, and move weight safely which you will likely have to do someday. Deadlifts really are your best friend.

Start here: Start with a very light weight, as light as you’d like. You can even start with one kettlebell or dumbbell, like in this video:

Here’s my most recent deadlift, recorded at the Sorinex Headquarters during SummerStrong 16.

Squat

Why: Squats are special to me, because they are HARD. Squats are fun because they are hard! When you cultivate an appreciation for squatting well and squatting consistently, you’ll see progress in many ways. You’ll feel strong and athletic. Your other lifts will go up. Your body composition will change. Your back will feel fantastic.

What they do for you: Squats work your whole body. There are many ways to do a squat well, so don’t listen to people telling you what a squat should look like, unless they are a real, qualified coach who is truly on your team. You can do back squats, front squats, Zercher squats, goblet squats, pause squats, tempo squats, Hatfield squats, split squats, box squats. Tell me more, I know I missed some! 

Start here: squat to box, feet up, in the video below:

Pullups

Why: Pullups are one of my favorite lifts because I had to earn them. Pullups are challenging! When I was at my most athletic, I could tell you down to a pound how much I weighed based on how my pull-ups felt. Now, they all feel hard, but I’m getting them back. 

What they do for you: Pullups work your back, your arms, and grip. Pullups are great for your shoulders, as you get some of the benefits of hanging as well. Pullups are also just pretty cool. 

Start here: lat pulldowns, band pulls (below), and dead hangs. Yep, just hang from a bar.

Reverse Hyperextensions

Why: They feel so dang good! Reverse hyperextensions make me feel like I have some secret weapon exercise. They first hit my radar when I realized all the big strong lifters trained these. I’m talking the thousand pound squatters, the famous guys, the lifters who had decades of experience.

What they do for you: reverse hypers work your back, glutes and hamstrings, though I suggest you keep your knees mostly straight and still, so the work is happening at the hips. (In other words, it’s not a hamstring curl at the knee.)

I feel fantastic after doing these, and do these after every day that I squat or deadlift. If my back ever bothers me even a bit, I can do a set of these and the small amount of work and blood flow instantly makes it feel better. 

Start here: If your gym has a reverse hyper machine, use it! Start with no weight. If you don’t   have one, try this modification from home:

My Fifth Favorite Exercise???

Why: I always have a rotating favorite, a flavor of the month. Currently I would say it’s the Gluteator. Check out all about, and how to do, the Gluteator here.

These are a pretty unique machine that produces a stimulus a little different than any other machine. Sometimes my favorite is a kettlebell swing, which just feels athletic! Often, my favorite is lateral raises, which make 5 pounds feel like work work. Getting a shoulder pump is always fun.

What they do for you: having a current favorite exercise which you experiment with and learn about is a fantastic way to keep lifting fresh. I highly recommend that you give yourself time to play, even if you have a strict program. If you have a coach, maybe run it by them if they have parameters. Ya know, don’t add in 20 sets of bleacher climbs or heavy deadlifts on a whim. But, do allow yourself room to play.

Start here: what sounds most fun right now? Go do that! Doesn’t matter if it’s one set, or if you don’t even count. Doesn’t matter if it’s easy, or something you’ve never done or haven’t done in 20 years. Find some curiosity and joy in your lifting again and it’ll spill over into your whole training program. 

Related: Be high maintenance and enjoy life!

My 5 Favorite Exercises

Those are my 5 favorite exercises! What are yours? What are your current favorite lifts? What are your all time favorites? I’d love to hear from you! Let me know!

And, please let me know if I can help you get started! Problem solving and helping people see that they can do it is one of my favorite things.

Here are some ways we can get you started!

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I believe your training philosophy is crucial to your success. We know that physical training has cognitive, emotional, psychological and of course, physiological effects.

Your training is so much more than the gym.

I encourage you to ask your trainer or coach what his or her training philosophy is. It will help you decide if you are a good match to work together on your goals.

What I Believe Here at Alexander Training

Below are the main pillars of my training and life beliefs. Training myself and training others really is my life, considering it has comprised all of my jobs and education. I do encourage you to think about how training affects your life as well.

Below are my main beliefs.

Your Strength and Health Are Up To You

Nobody is coming to save you. Nobody can do the work for you. That is the good news. This means you are in control of your destiny. Strength of habit, discipline and life management can radically change your whole life.

Your Health is Bigger Than Just You

Yes, it comes down to you, but it is about more than you. You need to be the best version of you, for everybody in your life. For you, for your “why”: your spouse, your children, everyone who loves you, for your goals that are still undone.

Read: Happy and hilarious feedback from my clients

The Mind and Body are an Unbelievable Combo

We have more collective knowledge than has ever been published in history; everything we need to live an extremely healthy and fulfilling life. It just needs to be distilled into what is pure and true and effective. 

Things Are Getting Worse. You Need To Make Your Life Better

Everything is politicized now, even your health, which is something you alone own, and you alone should control. Trust in public institutions is at an all time low. We know we’re not getting the full truth from our government, so you must do your best to stay healthy and out of hospitals. 

This is not to be negative, but to be practical. You must put in the effort to make your own decisions as much as you can. Maximize your health, avoid disease and unnecessary medical interventions.

Look Good is Worth the Effort

I’d be lying to say this isn’t one of the best benefits of lifting! You work hard enough; you deserve to be proud of how you look! 

You Can Do This

I want desperately to see you succeed. I want you to dig your heels in, make good decisions, and work hard. Do it alone if you have to. I want you to lead the way for your spouse, family, children, and friends, and show that it is possible to take charge of your health and your body.

What Matters Here

The scope of my experience is exercise and physiology, but you know as well as I do that there is more to it than that.

Here are the pillars you must have to life a good and joyful life: 

• Faith
• Family, close friends, and community
• Exercise and physical movement
• Good nutrition
• Purpose in life
• Rest

Take inventory of your life and see if you are fulfilled in all of those areas. Be honest with yourself about where you are lacking abundance. This needs to suit you specifically.

Develop Your Philosophy

If this posts resonates with you, and you’d like to develop your philosophy while you work on your physical training, I’d love to walk that walk with you. Message me at Kathryn <at> kathrynalexander.com and let’s talk!

Or, check out the ways we can work together here. I look forward to talking with you about your strength and fitness goals!

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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.”

You gotta keep going! Why would you stop? Why would you not keep going? Exercise is good for us acutely and chronically. 

It makes creators more creative. 

It makes athletes more athletic.

It makes all of us more focused and patient.

It improves blood sugar levels.

It improves sleep and recovery.

The Process is GOOD

I could see the sadness on her face as I answered. And, I can see how that’s devastating, to think you’ll always be working for something just outside of your reach. 

That’s not how it goes though; it IS within your reach, and you keep reaching! 

Along the way, you attain many things that make your life better, and make it more worthwhile. 

Imagine you have 30 pounds of fat to lose. You picture it in your mind. You’ll feel so confident and happy with the “new” body you earned. You’ll love your clothes and the inhibitions you shed. You’ll feel GREAT when you get there.

The thing is, you’ll feel great when you’ve lost 10 pounds, too.

You’ll feel great when you’ve lost 15. You’ll feel great when you put it on your calendar to go to the gym 3 times this week and you do.

This is true of any goal. Let’s say you’d like to increase your deadlift 50 pounds. YEAHH that’ll feel great when you get that! (Be sure to video, ya know it doesn’t count otherwise.)

You’ll feel accomplished when you’ve increased it 20 pounds, though. 

Related: if the gym makes you nervous, try these short term mindset shifts to gain long term confidence.

You’ll Feel Great Along the Way

You’ll feel great all along the way, as you make progress. There’s nothing that says you’ll only feel great AFTER you reached your goal. 

This is because exercise is good for you acutely. Exercise is good for you NOW. Every day. 

Go do something good for yourself today! 

Related: When Will I See Results?

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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? There is exhaustive research to demonstrate how exercise increases cognition, reduces stress, and decreases depression.

These mental benefits of exercise are some of my favorites. 

Movement is a Skill

It is one of my least favorite stereotypes that people who exercise are meatheads. The truth is, it is a certain kind of intelligence to understand and feel how your body works. Some people are truly gifted in the ability to comprehend movement. They don’t know anatomy from textbooks, but engage their muscles beautifully. They haven’t studied muscular originations or insertions, but feel exactly how to move. This is truly a skill, like IQ or EQ. 

If you weren’t born with it, you can develop it. 

I find clients who have previously studied Pilates, dance or ballet are uniquely adept at picking up subtleties of movement. Even if they aren’t masters of movement, understanding that that there are so many small ways to move improves the ability to learn. 

How to Use Exercise as Meditation

How can you apply this for your own benefit? You can slow down your movements and be very present. Sometimes people move through sessions on auto pilot. That is ok. There is a time and place for that. Other times though, if you slow down mentally and feel each movement, notice every angle and muscular engagement, you’ll get benefits beyond physical. 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.

You might, in order, focus on how to approach the lift mentally, how to approach the barbell physically, how to orient your body, and then proceed to lift. Close your eyes, visualize, belly breathe, approach the bar. Grip the bar, engage the lats, squeeze the toes into the ground, and GO. Glutes squeeze, back flexes, SUCCESS. Hips behind you, trunk still tight as bar meets the floor. Exhale. 

Inhale, engage, repeat. 

Movement is Freedom

Not only do you get yourself a little post-lift high, but you get yourself a chunk of time that squeeze out the life stresses of work, worry and stress. There’s no time to be thinking about taxes when you’ve got a heavy barbell on your back. No time to stress about external deadlines when you’re thinking about the angles of your movement. 

It is my wish for you that you can find the freedom that exercise gives you mentally. Please let me know if I can help you get started or move out of a rut! 

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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.

Equipment Availability

Were you one of the lucky ones who snagged exercise equipment in early March, when it was still available? Or did you already have a home gym set up? If so, you are one of the lucky ones.  In this case, you can stay home and continue your program.

If you don’t have equipment and you are still nervous to go in a gym, then you will have to make a way. You can dig into bodyweight, equipment-free exercises, make your own implements, or begin a walk/jog/stairs type program while you wait on equipment to ship. 

Gym Preparedness

Everyone has heard the same advice ad nauseum: stay home if you’re sick, wash your hands, wash your equipment, cover your mouth, use hand sanitizer. Of course, these are things we should be doing always. Does your gym enforce and encourage these habits? Do you feel they are taking the situation as seriously as you would like them to? Of course this is different for everybody.

You might feel like a big gym can’t possibly handle the amount of people and germs safely, so you might look for a small boutique gym. You might feel like the boutique gym is too small and restrictive to lower the risk of transmission, so you seek a larger gym. This is completely dependent on your comfort level. 

Gym Culture 

Here, I am referring to your gym’s social culture. If you have a lifting group, or lifting partner, or you just like seeing the same familiar faces, you might be ready to get back to the gym for that reason alone. Many people I know rely on the camaraderie as a large part of their mental health. Some people who struggle with depression, anxiety, and bad habits need the benefits of their gym routine in a greater way than they are at risk for covid. I love Hyde Park Gym’s member base, and I’ve been so sad missing updates on everybody’s lives!

Your Personal Risk Level 

Finally, and perhaps most importantly, consider your risk level. If you are in a high risk category, you might choose to stay home longer. Similarly, if you care for or live with someone who is high risk, your decision might be more conservative. If you are struggling emotionally and need to connect, getting back in the gym might be worth the risk. 

My Return – to – Gym Plan

That was 500 words to say, it’s your choice! I wish I could just tell you the answer, but you have to decide for yourself. As for me, I have decided that I miss my clients, I miss my friends at the gym, I miss having a job, and since I am low risk, I am going to go back to the gym. For now, I will be training clients outside. We have plenty of equipment and can get complete, challenging training sessions in the fresh air and sunshine. 

Please reach out if I can help you get started or resume your training. It’s time to take care of your health, so let’s begin! 

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Merry Christmas! Happy (almost) New Year!

This is one of my favorite times of year; this down time between Christmas and the New Year! Time to revel in all the happy holiday feelings, and plan with optimism the New Year.

I LOVE planning, and I LOVE New Year’s time.

I don’t necessarily love the idea of waiting until New Year to make improvements. (Eat your vegetables today, obviously. Don’t wait a week. Go for a walk now!)

BUT – I LOVE the unbridled optimism, the hope, and the energy surrounding the New Year. Since it’s pretty much here right now, why not use that to channel your energy into your goals?

Stack the Odds in Your Favor in 2019

This might sound like a big ole “DUH” but the easiest way to reach your goals is to be crystal clear about them. It’s too easy to get through just this workday, this week, or the next little project. Before we know it, time passes and we haven’t really gotten anywhere.

If you are intentional about moving toward goals, instead of passing through time, you will infinitely stack the odds in favor of reaching your goals.

What Do You Want?

What do you want in 2019? This is a big question! Ok, start with this: What is important to you?

Take time to sit down and think on this. Figure it out. Write it down.

It’s ok if you still have questions. The process of figuring out what you want and how to get there is just that: a process. Some things you’ll figure out as you go. Some things require forethought and planning.

Some Questions to Get You Started

Do you want 2019 to be the same as 2018? If so, good! Don’t do anything different. Keep doing what you’re doing.

If you want to be healthier, richer, less busy, you’ll have to make some changes. Ask yourself these questions:

• What do you do on Saturday afternoon, when your time is yours?

• What do you do when you get to do what you enjoy?

• What’s stopping you from doing that more?

• If you can’t think of things that bring you joy, look at your calendar and your bank account. Where you choose to spend your time and money is usually what brings you happiness.

• What have you always wanted to do that you put on the “to do in the future” list (which of course is a moving target)?

• What do you want to make? Art, woodworking, calligraphy?

• What did you love as a kid?

• What kind of legacy do you want to leave?

Write It Down!

Seriously, go write it down! Burn the list later if you don’t like it. Perfection doesn’t matter. The good ideas will stick with you, and you’ll find what you really want keeps popping back in the forefront of your mind.

Email me or leave in the comments what you’re going to move forward with this year! I can’t wait to hear!

Go make 2019 yours!!

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On my list: gardening again, painting for fun, and keeping my blog current! (Email me if you have ideas you’d like me to cover!)

If your goals involve fitness and you’d like my help, I’d be honored! I have a workout plan you can do on your own, and I have some morning and mid-day sessions available in the Austin area.

Message me on this page if you’d like to get started!

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