Alexander Training

Personal training and strength programs in Austin, Texas.

Life

Remembering Dave Draper

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Dave Draper

The Blonde Bomber

The strength and physical culture world suffered a huge loss last week, as Dave Draper passed away on November 30.

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 combination of realism and romanticism that makes you want to be born into the golden era of bodybuilding on Muscle Beach.

Dave’s Weekly Column, IronOnline Newsletter


Dave wrote a weekly column, the IronOnline Newsletter, for years, which I read religiously. He helps me re-realize the joy of lifting during times of burnout. His writing is deep and real, but also hilarious and inspiring.

When he stopped writing his weekly column, I cried. I wrote him a letter thanking him for all the wonderful thoughts he shared over the years. 

A Season for Everything

I used to screenshot my favorite quotes from his columns. Today I went back through the screenshots and found my favorites.

“You’re in a Slump?” is one of the best columns Dave wrote. My favorite quote from this one is,

“And the Good Book tells us there is a season for everything, reaping and sowing, pumping and burning.”

Poignant and humorous, and worth the read. 

Paint Big Pictures, Delightful and Bright

My favorite quote from The Blonde Bomber: 

“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 undying commitment to health, strength and long life.

Board your craft, brothers and sisters. The sky is your canvas; your wings are the brush. Paint big pictures, delightful and bright.”


Dave Draper

To Laree, should you ever read this, thank you so much for all of your work on the IronOnline Newsletter, and for sharing so much of you and Dave with us over the years.

Your friend,
Kathryn

Getting Back in the Saddle… and Not Getting out of it

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I took a little blog and newsletter hiatus back in May. I traveled two weekends back to back <GASP>, to a conference in South Carolina and a wedding in Arizona. It was busier than I’d been in a year and, as silly as it sounds, I was wiped out.


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“Just this week,” I said as I skipped my writing work. “I’ll pick back up again next week.”

And here we are in September.

My Clients Are My Teachers

My clients have often been my biggest inspirations. I’ve seen parents who are absolutely slammed busy make time for their exercise. I’ve seen people who have had physical setbacks approach their training with the most can-do attitude imaginable. And impressively, I’ve seen people who have been consistent for decades.

My client Paul moved this summer from one house, to a temporary house for a month, and finally to his family’s new home. He trains with bands and dumbbells, and exercises outdoors. Did I mention that it is hot here in the Central Texas heat? Hot!

He kept his training consistent through the time, weather and schedule challenges. I am always interested to know how successful people find their way so I asked him how he maintained his consistency.

He reminded me that he has been doing some sort of exercise since he was 16. It has become part of his life to that point that he will make sure to include it. He said it feels off if he doesn’t exercise.

It’s What I Do

As someone who has had a love-hate relationship with exercise, I have experience elation, burnout, contentment and sheer fatigue surrounding my training. This is why I was so intrigued and impressed with Paul’s explanation.

No tortured lamenting about lack of time or energy or desire, just a matter of fact statement that it’s what he does.

And you know what? It works, when we just do what we know we need to do.

Hope you have a wonderful week, and find peace doing what you need to do too. I’m off to work on my writing!

Exercise as Meditation

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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.


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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! 

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

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The change from going to an office to working from home has significantly changed people’s lives, often in ways unexpected. One of those ways is that the decrease in activity as people are forced to work from home results in decrease in fitness and increase in weight gain.

We wouldn’t be shocked to see a decrease in fitness level when quitting an exercise program. But, 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. 

Way to Add Movement Back In

To address this decrease in movement while working at home, you can take a few steps to add back in fitness. In order from easiest to most involved:

  • drink water throughout the day, so you are up and using the restroom frequently. All steps count, and the hydration is healthy too!

  • make a quick movement routine and stick to it on schedule (pushups, lunges, stretches every day at noon)

  • buy dumbbells and bands, and establish a more invovled lifting routine

  • join an online exercise team such as at TrainHeroic for the accountability

  • find a new activity activity such as walking, jogging, hiking or biking

Execution of The New Plan

Of course, there are more involved implications to this simple list. You’ll have to do a little bit of research and planning as you change your routine. You might have to research a new bike to buy! You might have to invest in some new exercise clothes. You have my full permission to do both of those 🙂 Try out new habits and activities and see which you enjoy enough to incorporate into your every day life.

If you add a little bit of creativity and curiosity, you can find a new way to add in healthy exercise!

On Being Strong

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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. 

Starting your day with exercise that makes you feel strong and accomplished leads to a day executed with a sharp and decisive mind. Working at a goal over days and weeks and months, and finally reaching that goal leads to a feeling of pride that stays with you longer after you leave the weight room. 

So, when I sit down with new clients and ask what they want, I am asking more than how much they want to bench press, or what size pants they want to wear. 

Sidenote, I do love measurable and numeric goals, and I love physical goals. Life’s short; I want you to love your body and feel confident in your own skin! 

But – I want to lead people to discover these intangibles in life, too. Confidence, happiness, strength. (I am aware that there are ways to quantify confidence, happiness, and strength, but there is no commonly used score. “Hey Bob, what’s your Happiness Index at today?”)

What Does It Mean to Be Strong?

Sometime in my undergraduate career, I had an assignment to write a mission statement. I wrote a series of statements, soooo creative.

The first one was something about being “strong for my family,” as we were in a challenging time. It was an unoriginal platitude, one my professor very kindly called me on. She asked, “What does it mean to be strong?” Basically, how would I know I am accomplishing that? What does it mean? Does it mean I don’t cry? Does it mean I don’t show emotion? 

Does it mean I don’t stop and ask for help when my power steering goes out on the side of the road to New Orleans? Haha, sorry bout that one, Mom, but what a great story! Spoiler alert, I survived; the power steering belt did not. 

How do you be strong in the non-quantitative way? It’s probably different for everyone. For me, I believe the way to be strong is to have goals, work at them, believe in yourself, and stay the course. That is to be strong.


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Increase Your Exercise Capacity for an Easier Life

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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 will take less out of you. You’ll have more strength and energy left to do the things you want to do.

Consider how many steps you take per day. If you take 8,000 steps per day, then a long trip to the grocery store might take a large amount of those. In this case, some unplanned event might take a disproportional amount of energy.

This happens frequently in real life. Maybe a car breaks down and you have to walk half a mile, or a shopping trip with friends turns into more walking than you expected. Sometimes you meet up with friends downtown for dinner, and a change of restaurant plans necessitates an urban hike.

Let’s say you increase your steps from about 8,000 to 12,000 steps a day. Then, that walk around the mall, or finding the car after a football game, won’t be such a large percentage of your activity.

It is better to be active and ready for even the things you don’t plan for.

Put this in strength terms. Some people think they don’t need to be stronger or don’t see how increased strength will benefit their daily lives, but being stronger can benefit everybody. 


Capt. Charles Moore, commander, Company C, 202nd Brigade Support Battalion, 4th Brigade, 2nd Infantry Division, performs the fireman's carry of a "casualty" during the nuclear, biological and chemical portion of the Expert Field Medical Badge traini…

Capt. Charles Moore, commander, Company C, 202nd Brigade Support Battalion, 4th Brigade, 2nd Infantry Division, performs the fireman’s carry of a “casualty” during the nuclear, biological and chemical portion of the Expert Field Medical Badge training and testing here Sept. 14. Photo by Spc. Leah R. Burton. This photo appeared on www.army.mil. By The U.S. Army At Flickr. Licensed under CC BY 2.0.

This is obvious for those with physically demanding jobs. For example, military, police, fire and medical personnel always have to be able to move people and things. If these people can only deadlift 200 pounds, they might not be adequately prepared for the job.

Two hundred and fifty pounds may sound like a lot. Consider, though, that many people in the general population weigh 200 pounds. If that tactical athlete must move a 160 pound teammate who is carrying 40 pounds of gear, or a 200 pound person in a fire, he is using 100% of his carrying capacity. That is too much – he or she will fatigue soon or fail the task. That doesn’t even include any gear he or she is personally carrying.

Now, if that person’s max deadlift is 350 pounds, which should be doable for most males in a first responder position, then 200 pounds is only 57% of his capacity. In this case, he should be able to move the 200 pound person much easier than if it were almost all his strength allowed. 

Many people have elaborated more on this idea, and I certainly don’t claim it as an original thought. It needs to be said many more times so people understand how important strength is.


Everybody does this. But I think Mariusz Pudzianowski is probably the last person in the world who struggles with the weight of&nbsp;his groceries.

Everybody does this. But I think Mariusz Pudzianowski is probably the last person in the world who struggles with the weight of his groceries.

What if you aren’t a first responder; does this apply to you? Absolutely! Don’t you carry groceries, luggage or children?

If your overall work capacity and maximal strength levels are higher, then these things will not feel like a chore. They will be submaximal work, and will feel much easier. You’ll go through all your activities of daily living and you’ll be less tired at the end of the day because your body’s inherent ability is greater. This is the gift exercise gives you.

Gym Training Post Coronavirus: 4 Things to Consider

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Brittany had an amazing first post-CV deadlift session!

Brittany had an amazing first post-CV deadlift session!

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


Banded rows outside at Hyde Park

Banded rows outside at Hyde Park

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 


Tire flips; another great outdoor training exercise. We have a variety of tires so everybody can flip tires at Hyde Park Gym.

Tire flips; another great outdoor training exercise. We have a variety of tires so everybody can flip tires at Hyde Park Gym.

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 (with proper precautions) 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! 


We’re back! Training safely outside at Hyde Park Gym.

We’re back! Training safely outside at Hyde Park Gym.

In Defense of New Year’s Resolutions

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

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

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

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

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

  • Start the year with making a promise to myself that I know I will break and end up feeling like a failure? I’ll pass, thank you.

  • Why bother?

  • Nope. Life is hard enough as it is without setting yourself up for failure by making dumb resolutions

  • My New Year’s resolution is to not make one. Stopped years ago 🎉

  • No resolutions. If I feel that changes need to be made, I can do that at any time of the year. It doesn’t have to be at New Year’s.

  • Mine is to overthrow the puppet regime of a third world country, and then install myself as Grand Poobah! Oh, RESOLUTIONS, not revolutions. Sorry, my bad. (Kathryn: Ok, this one made me laugh.)

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

What if Resolutions Can Help You?

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

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

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

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

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

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

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

But It IS The New Year

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

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

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

Stack the Odds in Your Favor in 2019

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Merry Christmas! Happy (almost) New Year!


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

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

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

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

Stack the Odds in Your Favor in 2019

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

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

What Do You Want?

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

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

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

Some Questions to Get You Started

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

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

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

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

  • What’s stopping you from doing that more?

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

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

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

  • What did you love as a kid?

  • What kind of legacy do you want to leave?

Write It Down!

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

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

Go make 2019 yours!!

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

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

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

Homecoming

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The Big Move


My first photoshoot (ever) at Hyde Park Gym. I love this one, excessive spray tan and all. 2011. Thank you Ty Hardin

My first photoshoot (ever) at Hyde Park Gym. I love this one, excessive spray tan and all. 2011. Thank you Ty Hardin

In October of 2017, I made a big move. I left my home gym, Hyde Park Gym, for a new location. Hyde Park Gym was in the middle of a “problem” of luxury: it was busy. We had weightlifters, powerlifters and people pumping iron in what felt like every space of the gym. There was high energy and lots of community. 

So what’s the problem? As a trainer who plans every training session for every individual, I was making a lot adjustments during my client workouts. 

The new gym had a great facility, quality equipment, and welcoming people. I am forever grateful for their open arms and the friendships I developed there. 

But it wasn’t home. 

I decided to give myself the best birthday gift this October 2018, and after a year, I returned home. 

Homecoming

I am back 100% at Hyde Park Gym. My clients are loving the eclectic vibe and the unique community. Some of my clients are returning with me, and some are seeing Hyde Park Gym for the first time. 

The gym has found a balance between busy-ness and availability, and it feels like a step back into the golden years. I’ve not had to wait for a rack, and people work together. My old friends and gym friends are here; like I never left. 

People welcomed me back with open arms and asked where I had been. To some of them, I said I was on vacation for a little while. It’s a time warp, you know. Some believed me, some did not. 

Eleanor the gym dog has the same puppy-like greeting. Brook, the owner, is as supportive as ever. All are welcome, whether elite lifters, or beginners.

The Hyde Park Gym community defies explanation. Everyone eventually comes back to this place, whether to visit or to lift again. Truly, you have to experience it to understand it. 

Thanksgiving


Hyde Park Gym Kathryn happy

I’m SO happy to be back. To say that I am thankful is an understatement. I’d be more than thrilled to introduce you to the Hyde Park Gym community if you’d like to find an oasis of supportive and fascinating people in central Austin.

In the meantime, I suggest you find the communities, the tribes, the groups in your life where you feel genuinely and authentically happy. Seek those out on a regular basis, and you’ll see your happiness in life increase.

Happy Thanksgiving, all!


Proud mama feels right here for Emily’s photoshoot. Photography by Becca Ewing.

Proud mama feels right here for Emily’s photoshoot. Photography by Becca Ewing.


Here too! I adore my client Holly! She and her family are part of the fabric of Hyde Park Gym. Becca’s amazing photography again.

Here too! I adore my client Holly! She and her family are part of the fabric of Hyde Park Gym. Becca’s amazing photography again.


Yeah, I know you’ve seen this picture everywhere. I think it’s my favorite. Thank you Matthew!

Yeah, I know you’ve seen this picture everywhere. I think it’s my favorite. Thank you Matthew!


Tire flipping. Photo by Becca Ewing

Tire flipping. Photo by Becca Ewing


I seriously love the character of this wall, and this entire building. Also by Matthew DeFeo

I seriously love the character of this wall, and this entire building. Also by Matthew DeFeo


My amazing group of women at The Chick Workout

My amazing group of women at The Chick Workout


Abby! One of my biggest supporters!

Abby! One of my biggest supporters!


My sweet friends at Hyde Park Gym. What a great group!!

My sweet friends at Hyde Park Gym. What a great group!!

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

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This is an update of a post originally published in 2015. I think it is important to take stock of where you are and if it’s where you want to be. If not, make a deliberate change to get on the path.

It is fall as I am writing this. If you made New Year goals, you should be in your “after” situation right now. This was going to be the year, you were going to make the changes you know you’ve been needing to. You were going to establish a healthy, disciplined routine.

Did you?


The Texas coast

The Texas coast

Or maybe you’re on that vacation you wanted to get in shape for. The big trip you bought comfortable shoes for, in anticipation of covering miles of European cobblestone. Perhaps your active vacation was carrying golf clubs on your dream course. I hope some of you got to do that. 

We Are All Busy

One of the biggest perks of my job helping people in the gym is that I interact with a large number of the same people on a very regular basis, and I get to see real trends as they happen.

It is fascinating. We are more alike and in tune with each other than we think. When the seasons change and the weather is beautiful, nearly everyone bounds in the gym with energy and optimism. 

Likewise, I see moments when the collective sentiment is a very unenthusiastic “blah.” This was the case recently in Austin, and could have been caused by low grade, often undetectable mold allergies, according to a local acupuncturist. 

This is why I can say with certainly that if you feel like your year has gotten away from you, you are not alone. 

Summer is busy, fall is busier

Summer often passes in a blur of planning and flying by the seat of your pants. You’ve got to plan work and family schedules, childcare, summer camps, and vacation hotels and activities.


So many red dots.

So many red dots.

Regular appointments are subject to reschedules and cancellations, and long vacations end with a pile of emails and to-dos awaiting at the office.

Before we know it, summer turns to fall and the sweet relief of routine. Until after school sports, and new activities. Holidays and holiday planning sneak up.

And so, it is easy to see why our fitness routines fall by the wayside. We are almost a year removed from New Year’s Resolutions, where the abundant optimism of others propels you along too.

What Should You Do?

But you still have goals for your body even when life is busy. You still want your abs to be a little tighter, and your back to be pain-free. So what is a busy person to do? 

Something. Anything, but do it now. Do not wait for “the right time” or til life gets a little less busy. It’ll never happen, because as soon as it does, something else gets thrown in your lap. 

Healthy, successful people do not wait for the right time. 

Your Homework

Pick one thing and commit to doing that one thing. What is that one thing? I don’t know. I’ll give you a list of ideas, but I recommend you take a mental inventory of your strengths. You know yourself and your habits better than anyone else. 

Exercise is an extremely nuanced topic we could study forever. There are years-long graduate programs of study in exercise, and hundreds of thousands of research studies on exercise. The big things, however, are well understood: eat well and move your body. You know which of those you are good at, such as cooking a great chicken salad, or committing to morning yoga classes.

Guidelines

Your activity must be something: 

  • You can do everyday, or with some regularity

  • You are 95% sure you can maintain

See what we are doing here? We are setting you up to be successful. We are setting you up to win.

The Rules

  • Commit to doing this thing for one month. You can continue on if you like, but it’s perfectly fine to quit at one month.

  • No guilt! No guilt if you miss a day. Just prepare better so you can do it tomorrow.

Give this some thought, then if you choose to commit, give it a real, honest go. It doesn’t matter how small or insignificant the action is. You are making a commitment, making positive change, and establishing a habit.

Why Just One Thing?

People do better at change where there is only one change to focus on. After your month, you can pick a different one or add another. Remember, the smallest healthy change you make is better for you the the comprehensive health overhaul that you abandon.

(Reason #2 for just one thing, I always wanted to make a cheesy title like that. “Do this one weird trick!!” Haha!)

Examples:

  • Stretch for 15 minutes every evening

  • Attend yoga or Pilates class 3 times a week

  • Floss your teeth every day

  • Drink 64 ounces of water every day

  • Do this 2 Minute No Sweat Series to start your day

  • Weight train 3 times per week

  • Get 8 hours of sleep every day

  • Cook a healthy breakfast every morning

  • Have 2 boiled eggs every morning for the 12 extra grams of protein

  • Meditate for 15 minutes every day

  • Do a challenging sudoku or crossword puzzle every day

  • Express gratitude every day

  • Give a genuine compliment every day

  • Walk around your block every morning

  • Consume approximately 25/38 grams of fiber per day (female/male, respectively)

One final note. Email me if you need accountability! Email me to tell me your habit! I would love to update this list with healthy habits I haven’t mentioned, and I’m fantastic at nagging, I mean, checking in to see how you are sticking to your plan.

Read next: The craziest thing I did for recovery, and why what I learned still helps me today

How to Stay Healthy During a Air Travel

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Summer travel season is upon us! Air travel literally broadens our world but it can be extremely hard on the body. Follow the tips below to be a fresh and happy traveler! 

Stock Up on Sleep Beforehand

  • At least a week before you travel, aim for getting an extra hour of sleep in your routine. 

  • This will help you feel more refreshed and energetic, and ease all the little minor inconveniences that come with even smooth air travel. 

  • Beginning your travel rested will also help you more easily adjust to jet leg when you arrive at your destination. 

    I did this to the extreme and it worked like a charm. Read about it here.

Strategically Pack Your Luggage

  • Pack a manageable amount of luggage, so you won’t be exhausted and frustrated hauling around too much stuff on your busy travel day. 

  • It is tempting to try to stuff everything in your carryon to avoid checking a bag, but remember you’ll be fighting with a heavy, overflowing bag all day. When you change flights, you’ll have to drag it around and hope it fits into the overhead bin if you have a smaller plan for one of your travel legs.

  • Make it easy on yourself and just check a bag and take a simple carry on. Wallet, passport, phone, makeup, and a good book make a quick, easy carry on. As a bonus, you’ll have more room for shoes in your luggage, which men and women can get behind.


The wishing hole in Istanbul.

The wishing hole in Istanbul.


The Bosphorus Strait separates Instanbul’s European and Asian sides.

The Bosphorus Strait separates Instanbul’s European and Asian sides.

Get Up and Move!

  • Move around before and after the flight. If you get to your gate early, do some squats, stretch, or make an extra lap through the terminal. 

  • If you have a long flight, walk to the restroom and back every couple hours. I know you don’t want to disturb your fellow passengers to get to the aisle, but that’s the reality of air travel. They signed up for it, and it’s worth it for your health. 

Strategically Use Caffeine

  • Don’t drink more caffeine that you would on a typical day. 

  • If possible, drink caffeine on a schedule that is in line with the time zone you are landing in. For example, if you traveled 6 hours west and now have 6 extra hours to stay awake, your evening coffee would be more like afternoon coffee. 

Drink Water and Minimize Alcohol Intake

  • While caffeine can be a strategic indulgence, alcohol is really a comforting indulgence. However, it can make travel much tougher if you drink too much. 

  • For smoother travel, remember to hydrate with water, and maybe save the alcohol for when you land. 

Acclimate to the Rhythms of the New Time Zone

  • As quickly as possible, try to adjust to the new time zone. This refers to your sleep, exercise, and eating schedules. 

  • If you land during dinnertime at your new time zone, eat dinner. 

  • If you are a morning runner, get up and run in the morning there, even though it’ll feel strange at first. 

  • Likewise, do your best to catch up to the sleep schedule to minimize jet lag.

  • These rhythms help our body adjust to a new time zone quicker, so you’ll have a more fun and energetic trip. 

Where is your next flight adventure? Let me know, and try adding some of these tips in your next flight for healthy and carefree air travel! 


Still the best place.

Still the best place.


This one was in Galveston, so it really has nothing to do with air travel except there’s a plane in the background. I just thought little Kathryn and my dad are adorable.

This one was in Galveston, so it really has nothing to do with air travel except there’s a plane in the background. I just thought little Kathryn and my dad are adorable.

Guillermo builds his strength through remote training

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Client Spotlight: Guillermo

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

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

 

An introduction to Guillermo, in his own words:


Guillermo

I’m a 34 year old Technical Support Manager for a Medical Software Company here in Austin. In my spare time, I enjoy live music, riding my motorcycle, playing bass in my metal band, hanging out with my girlfriend and my two year old pug, Thor.

I also enjoy exercising and over the last year, have decided to try to push past my long time limits and become the best version of myself! I want to be strong and look strong, as well as feel strong. These are my primary training goals.

 

What is your experience with training? Have you always been active?

I started weight lifting when I was 17 years old and was very very weak back then. When I was 19, I got into Olympic Lifting through training with my college track team (I was a weight thrower). My strength and size increased (I went from 170 lbs to almost 260 lbs within 2 years, thanks to eating with my teammates and a very late growth spurt when I was 21). After college, I essentially stopped working out, up until a couple of years ago. 

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“Over the last year, I have completely refocused and have promised myself to push harder than ever and never stop again. Ever. ”

I want to look great, feel great and be as strong as I can be. My ideal scenario is to be below 200 lbs and be able to bench and squat well over double my bodyweight. I’m patient, so I’m ok with those goals being a long ways away.

 

What did you expect from training remotely?

The concept of remote training is brand new to me, so I really didn’t know what to expect. I was more or less thinking that you would set me up with a program and would just check on how it’s going from time to time. 

I have absolutely seen results that I’m happy and excited about, and the guidance that the program has provided is changing some long standing/erroneous thoughts about strength training, that I’ve held onto for a long time.

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“I never realized how interactive and personal this whole process is and I love it! ”

 

What kind of results have you seen in the time we have worked together?

In the time that we’ve worked together, I have seen increases in strength, mobility and some increases in muscle size as well. I also have more energy when I go to the gym and am more excited for my workouts, since I know that they are tailored for me specially. 

Every week is a new challenge and my drive has never been this high.

 

How do you like Train Heroic as a training log and program delivery method?


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(Kathryn: Train Heroic is the app I use to deliver client workouts to remote and in-person clients. Train Heroic includes explanatory exercise demos, and allows clients to track their workouts and make comments.) 

I really like the app as a way to track your progress and have programs delivered directly to my phone. It’s a lot better than trying to write everything down in a notepad and saves me a lot of time. Plus it’s interactive and easy to use.

 

Anything else you are enjoying about the program?

I think that my biggest takeaway so far from all of this, is realizing that I don’t have to “kill myself” in the gym to see results and overtraining is real!

I used to spend 3-4 hours/ 3 times a week at the gym, maybe only having the energy to properly do 50 percent of the workout properly. Now I’ve cut that time in half and am seeing way better results in my strength than ever!

 

Final note from Kathryn

Guillermo has been a great client. He works hard, trusts my programming, communicates well, and most importantly, is consistent! He has earned every bit of success he has found through this programming cycle. I look forward to more updates on his progress and will keep you updated! 

Guillermo, thanks so much for your willingness to share your experience with everyone.

San Antonio Highland Games 2018 with Athletic Director Ed Cosner

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Throwing and the San Antonio Highland Games

I have always loved watching throwers in competition. The strength behind the shot puts, the precision of the spin, and that moment of anticipation while watching the implement fly through the air are so athletic, yet poetic to me.


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Some throwers may have a little bit more of an inherent ability, but all successful throwers spend many hours practicing. Maybe this is why the throws are so satisfying to watch: the culmination of many hours of work is evident in the briefest of moments before the implement lands.


Ed Cosner preparing for a stone put.

Ed Cosner preparing for a stone put.

 

The San Antonio Highland Games and Celtic Music Festival: Paint the Town Plaid!

If you are like me and enjoy watching throwing, sport, competition, or maybe have a thing for kilts, you should head to the Highland Games in San Antonio April 7 and 8. 

The San Antonio Highland Games and Celtic Music Festival brings Scottish Games, music, cooking, and Highland dancing together for a celebration of Scottish heritage. Over 30 clans represent their people and culture in a weekend that is fun for all ages. 

 

The Scottish Athletic Games

The Games are obviously my favorite part. Men and women compete over 2 days in the caber toss, sheaf toss, hammer throwing, stone put, and weight over bar and weight for distance. These aren’t just weekend warriors, either; world records have been set at these games. 

 

Ed Cosner, Athletic Director 

I talked to Athletic Director and former Highland Games champ, Ed Cosner, about the games, his experience throwing, and what you can expect at the games this year. 


Ed and his wife, Sally.&nbsp;"Sally, the key to holding the weekend together."&nbsp;

Ed and his wife, Sally. “Sally, the key to holding the weekend together.” 

Kathryn: How did you begin working with the Highland Games?

Ed: I started competing in 1995 and have traveled the world competing. I was never a pure thrower and was still competing in powerlifting and strongman until 2000 when I went full time as a Highland Games Athlete. I really began to win championships when I became a Master’s Competitor (40 years old). 

Kathryn: So at that point you were a successful multi-sport athlete (Highland Games, powerlifting, and strongman). How did you transition from athlete into Athletic Director for the San Antonio Highland Games?  

Ed: I went to a meeting for the San Antonio Highland Games and the rest is history!!!! I was asked to take over the games in 2004, when there weren’t too many athletes competing. I was a champion and respected among my peers, so the men and women I competed with stepped up and came to my games.

I brought out my coach and training partner, James Parman, to judge and announce the games. People got excited to see real athletes out there, and to know what’s going on out on the field as well. James is awesome at that. His being a World Champion Professional Highland Games athlete himself and knowing all of the traditions and history behind the events makes it a fun experience.

Sidenote from Kathryn: I can attest, James is very informative, and humorous! The games are fun to watch even for someone who knows nothing about the games, since James does such a great job entertaining and informing the crowd. 


Ed steadies the caber.

Ed steadies the caber.

Kathryn: What is your favorite event? 

Ed: I love the heavy implements especially the caber and heavy weight for distance and height.

Kathryn: What else do you love about the games?

Ed: I love training for the games as it requires a beautiful blend of maximal strength to maintain positions while spinning/moving with heavy implements (like the 56# weight for distance, 56# weight for height, 23# Braemar Stone put or a heavy caber), explosive strength to throw these implements big distances to win, and the explosive power to throw the lighter implements (like the 16# open stone, 28# weight for distance), run and turn with a long caber, or the flexibility to wind a Scottish Hammer.


Ed prepares for the weight over the bar event.

Ed prepares for the weight over the bar event.

“Big, Strong & Powerful is what a Scottish Heavy Athlete is.”

 

Paint the Town Plaid!

Come on out to the games! It truly is a lot of fun regardless of your age or ability level. Check out the crowd getting involved in a caber toss in this video.

 

You can buy tickets online here for $10, or $11 at the door. Senior, military and children’s rates are $6. (This is not an affiliate link.)

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

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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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How to Make Yourself Take Action: Exercise Minute with KVUE

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Happy New Year! Whew! We did it, guys! We made it through the Christmas frenzy. I’m still a little bit Pollyanna: I love Christmas, with all its travel and and gift giving and family loving. 

Even with all the good, it was stressful, and I have a teeny little sense of relief to pack up the Christmas decor until next year. 

 

What Next?

Many people finish the holidays with a little bit of exhaustion, a couple extra pounds, and a lotta bit of guilt. Let me save you lots of time and mental anguish and assure you: 

  • There is no need to detox! Do not take detox tea or wraps. Our kidneys and liver do that for us.

  • There is no need to feel guilty! We are made to seek pleasure from our relationships and meaningful holidays. Turn that attention forward!

Quick, before you keep reading, pull out your phone and make an event on your calendar 7 days from now. Title it “Because I am worth it.”

It’s Not Always So Easy

I’m going to take us back to school for a minute here and introduce you to the Transtheoretical Stages of Change Model. Bear with me; I have found this to be extremely helpful in understanding where people (including me!) are when they approaching making changes in their health, or why they don’t make any change at all. 

Developed by researchers James Prochaska and Carlo DiClemente, this suggests that people are not universally in the same place, ready to change. Some people are. Some people are not. 

You can read the full text here, and please take a minute to acknowledge how wonderful it is to be able to read journal text freeeee! Transtheoretical Therapy: Toward a More Integrative Model of Change  

The stages move from less likely to change, to a post-change maintenance phase. For example, consider someone you know who smokes. Some smokers hate the habit and are seeking ways to quit. Maybe they have even already taken action, and tried to quit. Some smokers are just doing their thing, not wanting to quit at all. 


Stages of Change.png

Why is this? Why are some people ready to change, and others not even considering it, and even more confusing, some declaring they are ready to quit, but haven’t taken any steps toward quitting? 

The Stages of Change model suggests that the smoker who has no inclination to change is in the pre contemplative stage. He isn’t even contemplating change. It is nowhere on his horizon to even think about quitting. 

The contemplative smoker is considering it. He has considered quitting, and maybe has a good why: his health, being there for his kids, etc. He hasn’t taken action though. Not quite yet. 

The smoker in the preparation phase has made up his mind to change! He will change, and is actively considering how to. (Personal trainers, THIS is where people are when they call you and request a consult. Help them here, be excited for them! They are going to make progress!) If your friend the smoker is in this phase, encourage him with happiness and support! Take a walk after dinner so he won’t be tempted to light up.

The action phase! This is where it happens! This is where people smoker fewer cigarettes, try the patch, or alter their cigarette buying/smoking habits. This is where people join a gym, exercise, take walks around the block. 

What we want to see is people in the maintenance phase. This means they have been in the action phase and are living in a good habit. They don’t have the mental struggle of not smoking after every meal, or going to the gym every day. This is where we want people to be. This is where I want you to be.

 

Back It Up: Where are You?

The reason I tell you about the Stages of Change: I want you to understand that where you are is OK, and that you shouldn’t feel guilty about not being in maintenance NOW. If you were in pre contemplation yesterday, you won’t be in maintenance tomorrow.

Further, and more importantly, I want you to know you can push yourself toward an action phase. You don’t have to hope it magically comes around. It is peaceful to accept that you are where you are, and you make steps toward where you want to be. Remember, I might not be pre contemplative about my training, but I am about other things in my life. This is good for us all to consider. 

If you are reading this, you are likely in a contemplative or preparatory phase. To push yourself toward the action phase, we are going to look forward and get ready for you to take action!

 

How to Push Yourself to Take Action

Remember that everything is a mental game. We make our schedules, our decisions, our priorities. If exercise and training is truly important to you, begin thinking about why and how you are going to take action. 

Answer these questions:


How precious are they?

How precious are they?

  1. Why is this important to you? Examples:
    – I want to be there for my grandkids. Shoot, not even be there, I want to be on the floor playing with them on Christmas morning! (Aunt Kathryn worked realllll hard to keep up with the kids this Christmas. I want to be able to do that forever!)
    – I want to feel better about my body so I am confident when dating.
    – I want to be able to keep up with everyone else in Austin who seems to have a really active lifestyle. (True story; I am reminded I need to practice cardio more when I get suckered into running around Lady Bird Lake.)
    – I want my butt bigger. No shame, girl! You own your body and you get to make it what you want. Want bigger biceps and chest? Same!

  2. What type of activities do you enjoy? Be honest with yourself! Like I mentioned, I don’t love running. Make me “commit” to a running program, and I will fail. This from a girl who did 26 squat workouts in October. #Squatober

  3. What schedule works for you? Pick a schedule you have a high likelihood of sticking to. Will you workout at lunch time? If so, pack a gym bag with shower sandals, a towel, and soap.

  4. Think about what you need to begin. Aforementioned gym bag, tennis shoes, a bike?

 

Erika Lopez of KVUE and I discuss the importance of choosing a plan, activities you enjoy, and acting on it to begin the New Year in a healthy way. (Both this text and the picture are links.)

Some people think of this as working on New Year’s Resolutions, which makes total sense at this time of year. I want you to apply this action-taking framework anytime of the year, though. You don’t get a free pass if you happen to be reading this mid year! It’s always a good time to do something good for yourself!


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Clearly, we are super excited to share this with yall.

 

What Next

Look forward. No more guilt. Consider everything you just thought of. What is popping in your head? Time to join that running group you’ve been meaning to see about? Next time you drive by, park your car at that gym you drive by and look at every day. Maybe you know you should go to the grocery store and make those healthy meals you know how to.

Go back to that date you put in your phone. That’s your goal date. Do that thing, that one starting step, by the date from now. Because you are worth it. 

Then, my friend, you will be in the action phase. 

Guys, I LIVE for updates! Email me or comment below and fill me in on what steps you’ve taken for you! kathryn@kathrynalexander.com

Get 50% off your first two months with The Home Team Training here:

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

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Hey Mamas, hey Dads! 

I see you out there, planning your family holiday, cooking for your parents and children both, dodging legos, wrangling your children and herding cats.

Your back hurts, your feet hurt, and oh, your back hurts. You can handle exhaustion, but if only your back didn’t hurt.

What if I told you the answer is a two-fer? One workout protocol, two great outcomes. Work your glutes and reduce back pain. 

I recently had the honor of appearing with Erika Lopez on the KVUE Exercise Minute to discuss this very problem. Read on for description and a video of how exactly to do these exercises.

Why The Focus on the Back is Misplaced

Often, we focus on our back if it is the source of pain. We get back rubs, heating pads and do back exercises. This isn’t always the solution, though. The solution is to make the glutes stronger and use them they way they function best, taking the load off your back.

The end result of strong and properly functioning glutes is a lessening or complete cessation of back pain. As a bonus, they look amazing, too. 

 

3 Easy and Equipment Free Glute Exercises You Can Do Now


Here we demonstrate setup for the hip abduction and extension.

Here we demonstrate setup for the hip abduction and extension.

  1. sumo squats
  2. hip extension
  3. hip abduction (same link as hip extension, as it is often a combo exercise)

Do each of these for 3 sets of 10-15. This will be quick. If it is far too quick and easy, run through the whole process 2-3 more times. 

For a how to, watch this video with me and Erika Lopez of KVUE:

Exercise Minute 12/15/2017


Please click the link or the image for the full video (1:13).

Please click the link or the image for the full video (1:13).

 

Beginning a new exercise takes an initial investment, like priming a well to get water. You might feel soreness in your low back and glutes for the first few days, keep doing this every 2-3 days, and you’ll see a reduction in low back pain and an improvement in the appearance of your glutes. 

As always, let me know how these work for you! kathryn@kathrynalexander.com

Last Minute Survival Guide for Holiday Eating

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Merry Christmas, my friends!


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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. Oh, and the other good news is that life also returns to normal routine, pretty fast. Savor the fun crazy while you can!

Austin friends, I bleed purple and gold, but you know I love UT too! 

 

Why Food Can Make You Feel Bad

Keep in mind that food can make you feel better or worse, depending on what you eat. The great news is that, unless you are 5, you are fully in control of what you eat. (More about this below.)

It can be tempting to throw willpower out the window and attack the buffet with wild abandon, but remember chances are, you won’t feel great after. Is it worth it? Likewise, if you end up driving through a fast food restaurant and fill up with junk, you won’t feel so hot either. 

Confession: I love fast food fries and chocolate shakes. (Frosty anyone? Delicious. I know that will gross some of you out, but I can’t lie to ya!) However, I have them rarely and in small amounts because I hit a wall about half hour after I eat fast food.

Besides just making you feel stuffed and sluggish, the problem with quick, non-nutritious food is that it often leaves you feeling hungry soon after. If you pick at pretzels, popcorn, or cookies, but neglect to get a sufficient amount of protein and fat, you’ll be hungry again in no time. Those calories will add up without actually adding vitamins and minerals, and they’ll leave you unable to focus because you’re hungry again 15 minutes later. I don’t know about you, but I find that super annoying. 

 

Regular Days Around Holidays

During the days around holidays, when you are gift shopping, grocery shopping, planning parties and celebrations, take a few extra minutes to plan your meals for the day. If you don’t have time to cook ahead, at least take time to plan where you can eat healthily. 

For example, if you know you’ll have a tight turnaround between the post office and heading back to your workplace, think ahead about where you can get a healthy, quick meal. Almost every restaurant, including fast food places, has a grilled chicken and salad option these days. Quick options: 

  • burrito in a bowl at any burrito or taco place
  • chili’s or grilled chicken at Wendy’s
  • ready to go meals from a grocery store. You can often find healthy options. 

 

Snacks

When you don’t have enough time to sit down at a restaurant, look for the nearest grocery store or large convenience store. Convenience stores are starting to have a healthier section, which includes prepared meals, fruit, cheese and meats. Grocery stores also have options galore. Try: 

  • cheese sticks
  • beef jerky 
  • Greek yogurt. Pro tip: keep plastic spoons in your vehicle.
  • sushi pre-made at grocery stores. Pro-tip 2: HEB has the best sushi. Texans, try this. No affiliate link, ha 😉 I just love their sushi. 

 

The Big Meals

After all the work is done done, you’ll find yourself at the big party, the family holiday or meal with friends. This is the fun part, where you should finally be able to relax and enjoy! I don’t want you to have to think about what to restrict or what you can’t eat. Instead focus on filling up with the healthy things first: protein, vegetables, and water. Then add in your indulgences: extra dinner rolls, sides, desserts, and drinks. 

If you begin your meal by eating what your body actually needs, you will find you don’t binge as much with a fuller stomach after. Additionally, you can truly savor the indulgences that you have less often. (You shouldn’t feel guilty about food anyway, but especially not when you’ve preceded it with healthy foods.)

I sat down with Erika Lopez at KVUE to discuss this exact topic: healthy eating through the holidays. You can see this quick Exercise Minute by clicking here. 


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When Others Challenge What You Eat

Food and meals are usually social events, so people often discuss and share their food preferences. This is part of relating and learning from each other, but it becomes trying when people force their preferences on others. 

I haven’t figured out exactly why, but people are extremely dogmatic about their food preferences, like they are about politics and religion. This is unfortunate when people pressure others. 

If someone makes a neutral comment on your food choice, the easiest thing to do is lightly acknowledge it and move on. 

“Oh, another cookie?”
“Yes, they’re delicious! How’s your new job? Are you enjoying it?”

Boom, cookie philosophy crisis averted. 

For that acquaintance that just doesn’t get the hint, bless her little heart, you can be a little more direct. Your boundaries are yours, and you are entitled to your own choices. Let’s say you are going to pass on desserts this time. 

“You won’t want a cookie? They’re my Aunt Betty’s recipe and you really should have one.”
“No, thanks so much!!” You don’t have to explain your reasons. 
“Come on, one won’t kill you.”
“No. I won’t decide what you eat, and you don’t get to decide what I eat.” 

Repeat as necessary, and move on. Don’t feel like you have to give an explanation or bend. 


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Murray the festive cat holds his own against a jambalaya pusher but is powerless to resist a belly rub. Christmas Jam 2016.

Murray the festive cat holds his own against a jambalaya pusher but is powerless to resist a belly rub. Christmas Jam 2016.

 

ENJOY

Remember, life is to be enjoyed! Family and friends coming together is something to be celebrated! You won’t have them forever, and soon enough, you’ll go back to your regular life. 

Merry Christmas, Happy Hanukkah, and Happy New Year! 

The Paris Experiment, A Sleep Study with Unintentional Benefits

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A couple years ago, I got the chance to go to Paris. It was last minute, and would be a quick trip. I didn’t love Paris the first time I visited, so my growing affection for the city made me appreciate each visit more. I looked forward to again seeing the city that made my pupils dilate with its ornate cathedrals, romantic art, and the big city buzz swirling all around me, yet having no need for me. 


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Amor and Psyche by Antonio Canova, displayed at the Louvre. I can't even pretend to be tough when I see this one. Melts my heart.

Amor and Psyche by Antonio Canova, displayed at the Louvre. I can’t even pretend to be tough when I see this one. Melts my heart.

I couldn’t wait to savor coffee on a French sidewalk cafe. And the baguettes, the French bread that they don’t call French bread because that would be redundant. 

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

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

Le sigh. 

 

I Can Figure It Out

Call me stubborn or bull-headed (though I prefer determined), but I always think there has to be a way. I can figure it out! In the past, I have tried a variety of tactics to decrease jet lag so I could enjoy more travel time, with some but minimal success. This includes:

  • strategically timed melatonin on the flight to reset circadian rhythm (sleep on an international flight? haha)
  • exercise upon landing in new time zone. (Soooo tiring)
  • caffeinating myself at doses that would worry most health professionals
  • the Argonne Anti-Jet-Lag protocol, which was highly effective on National Guard subjects in this Pentagon funded study

The latter was the most effective, but still not good enough for me. I was convinced I could do better. 

  

A Crazy Plan With Unintentional Side Effects

My plan was to bring my body as close as I could to real-time wake-sleep schedules in Paris, while still here in American central time zone. It was simple enough: go to bed 4 hours early, and wake 4 hours early. This way my body would be halfway adjusted to the 7 hour difference by the time I landed. 

Beginning two weeks before my trip, I took the recommended dose of an over-the-counter sleep aid and aimed for lights out at 7 pm. I woke between 3 and 4 am. 

To ensure this would be successful, I warned my friends that I would be seeing less of them for a couple weeks, and I did all my work as early as I could, including anticipating clients needs so my support for them would not suffer. 

Other helpful habits included blacking out my room, being hyper organized so I didn’t worry about a thing, and putting my phone down in early evening. 

What Happened?

The results were amazing! First, I felt 10 years younger. I slept completely through the night, getting 8, even 9, hours of quality sleep. When I woke up, I eased into the day with a cup of coffee. Really, what rush is there at 3:00 am? Nobody else is up. 

I work exponentially better when I am not rushed or stressed, so I got good, quality work in that left me feeling productive and peaceful. 

My workouts felt good since I was truly rested. I was giving my body everything it needed. 

It was actually a great way to live, even without a trip to plan for. And the trip? Went off without a hitch. I don’t remember falling asleep at the dinner table once. The flights were even less stressful since I was more patient and in a better state of mind.

 

The Moral of the Story


...but I got to see my friend Marion, who lives in France. It had been about 15 years. Best reunion ever!&nbsp;

…but I got to see my friend Marion, who lives in France. It had been about 15 years. Best reunion ever! 

….is obviously to get good sleep. Take care of yourself. Sometimes this requires being a little bit selfish. I did miss my friends, and feel kind of like a weirdo feeling like I was up past my bedtime when I was in the gym with my 6:00 pm client. 

It was worth it, though. It was a great reminder of how we need to be protective of our bodies and our time. No one else is going to do it for you! 

If you need a little pick-me-up in life, try this. It will change your outlook! Try just a 2 hour difference if you don’t have a time zone change in your future. 

Let me know how it goes for you! Email me. I read every email! kathryn@kathrynalexander.com


Sunset in Paris.

Sunset in Paris.

Time Demands, Heart Disease, and Saving the World

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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. Check this out: 

  • program client workouts
  • write thank you notes
  • workout
  • call my mom (she’s the best)
  • write/edit blog post
  • mow my lawn and trim those hyperactive shrubs that take over
  • do 3 loads laundry (light, dark and purple, Geaux Tigers!!)
  • workout
  • research changing client programs (this is a big one, will explain later)
  • encourage more consistent workouts to increase health such as developing bone strength, muscular strength and staving off heart disease and stroke
  • experiment with different ways of increasing client compliance
  • encourage all my clients, all my subscribers, and everybody I can influence to exercise smarter and live healthier
  • blah blah blah
  • are you still reading?
  • decrease heart disease! avoid heart attacks! reduce early death! 


Multi-tasking, obviously.

Multi-tasking, obviously.

Ok WOW that escalated quickly. All my to-do lists begin with small and defined tasks before progressing into saving the world. I am being entirely serious. I want to save the world.

I even left off some things like going to the grocery store and watching LSU, UT, and the Saints play football (make fun if you want, but it requires some serious wardrobe changes and time management). I sometimes even write “drink coffee” or “shower” so I can put a couple more check marks.

 

Setting Expectations

I wrestle constantly with the decision of where to set the bar for my clients. It’s tough because everyone’s time demands are different, everyone’s affinity toward exercising is different. If you love exercise and see it as a blessed break in your day, it’s not a burden to do. If you’re slammed busy with a spouse and co-workers and kids depending on you, carving out another 30-60 minutes in your day to do something you don’t even wanna do is, well, tough.

So where do I set the bar for my clients? In the past, if I knew exactly how much or little exercise could get my client to his goals, I would suggest doing exactly that. The problem is, what if I estimate wrong, ask him to do too little, and he (obviously) don’t reach his goals? That’s a real problem.

It’s time I change my approach.

<Note to other coaches: I would LOVE your input about your philosophy here. What do you ask of your clients in terms of work demand? Email me: kathryn@kathrynalexander.com>

 

Heart Disease and the Very Real Implications

I was rocked this week by the death of a gym-goer and friend. Heart disease, way too young. He exercised and ate healthy, which illustrates that we aren’t in control of all of our risk factors. For this reason, we should do the best we can with the risk factors we can control. 

Why don’t we do better, when we can control SO MUCH of our health status? It takes so much time. In addition to all the other things we have to do, going to the gym or getting out the door for a walk really cuts into our day. I get it. But we have to do better!

After all, we won’t get to put any checks on that to-do list if we are dead.

 

AHA Recommendations

The American Heart Association recommends, in addition to 2 days a week of moderate to high intensity muscle building activity, either:

  • at least 30 minutes of moderate intensity aerobic activity at least 5 days a week for a total of 150 minutes. These can be broken into 10 minutes chunks. OR
  • at least 25 minutes of vigorous aerobic activity 3 days per week for a total of 75 minutes

You can read more details here.

 

What To Do Next

The takeaway is that we must start taking the time to add more exercise in, despite how busy we all are. Be creative with how you can fit it in. If you truly can’t fit in 25 minutes of activity 3 times a week, you probably need the stress relief most! 

  • Lace up your shoes and walk right out your front door. 15 minutes out, 15 back. 
  • Try new hikes or routes in your city. Window shopping on South Congress? Yes please. 
  • Ramp a treadmill up to a high incline and walk at a high speed for a vigorous aerobic session if you don’t like walking. Vary the speed/incline by minute to avoid boredom. 

To my clients, expect to see some changes in your workouts soon, and be thinking about how you can fit in 2 more homework workout sessions.

If you have more ideas on how you sneak exercise into your day, please let me know! I hope every one of you finds a way to make healthier decisions and life better!