Misc.

I hope you get good rest with full bellies and full hearts. 

Thanksgiving is one of the best holidays to use to fuel your fitness progress and stay on track.

Think about it: you will be well fed, able to reach your protein needs easily, and have a little bit of downtime for gratitude, rest and easy movement.

Training is Fun With Extra Calories

You will probably have a high quality, fun, energetic and sweaty workout after being at a caloric surplus. 

Have you ever trained hungry? I have; no fun. It’s hard! Have you ever worked out when you’re full of energy? Me too, and that one feels better! Think of Thanksgiving as total fitness fuel! After the post meal, nap, of course.

Supplemental Training and Walking Are Good Too

If you want to take time away from lifting and get some easy walking in, or if you are away from your gym and can’t lift like you normally do, then do some walking or add in cross training. Pushups, lunges, and the basics. Those will be good for you and your training progress too. 

Related: 5 Steps to Keep Progressing on Your Fitness Right Now (December)

Rest + Gratitude = Peace

And remember the point of doing all this work is to make the quality of your life better. That includes rest, gratitude, happiness and a change of pace. Thanksgiving gives you an opportunity for all of that. 

I hope you’re able to slow down a little bit and spend time with your favorite people. I hope you’re able to really fee gratitude and not just say it in a brief prayer. 

I hope you get good rest with full bellies and full hearts. 

Message me if you have any questions! Happy Thanksgiving! 

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• 
  5 Steps To Keep Progressing On Your Fitness Right Now
• 
  Thanksgiving Joy + Fitness Momentum (Yes, Both!)
• 
  My Clients’ Secret for Successful Holidays
• 
  The Best Gifts for Powerlifters and What 1 Gift to Avoid
• More Semi-Private Personal Training Options!
• Quick Note: Exercise is Quality of Life

It’s that time of year! Are you looking for the best gifts for a powerlifter? Maybe your best friend or significant other is a powerlifter, and you’re looking for the perfect gift. Some of these are affiliate links to products I use and love.

Note that I have updated this for 2025. The one to not buy remains the same lol

Gifts for Powerlifters: 2025 Gift Guide

Below is a list of great gifts for powerlifters for a variety of price ranges. While this is mostly for powerlifters, I have to throw in a couple weight training and strongman suggestions too. These are pretty specific to powerlifting and weight lifting, more so than general fitness. These might not all work in a commercial gym or for the casual gym go-er.

But, for that powerlifter in your life? You’ve come to the right place. 

Stocking Stuffer Gifts for Powerlifters

These first few gifts are quick and easy, and relatively affordable. As with anything, you can find more expensive versions, but most of these run between $10 and $50. Check out these gifts for your boo.

Wrist Wraps

Wrist wraps are used by powerlifters to give wrist support during pressing movements such as bench press and overhead press. I have two pairs, one from Shiek and one from Elite FTS. One which is stiffer and provides more rigid support, and the other is longer and more compliant. These are fun, and highly portable; easy to throw in the gym bag and go.

Wrist wraps generally run $20-$50, and there are many many brand options out there.

Water Bottle

Water bottles are an essential for any exerciser. If your powerlifter also drinks pre-workouts, protein drinks, essential amino acids, or other powders mixed with water, then he or she will definitely need a dedicated water bottle. Those plastic shaker bottles never feel completely clean to me, so my water bottle keeps nothing but the pure stuff.

The Stanleys are still popular. They’re so cute! This one has a handle so you can throw it in your gym bag without spilling.

My favorite is the Yeti 26 ounce chug bottle. It’s highly durable, and has a great handle top for easy transport. Mine is all covered in stickers.

Water bottle range from $10-50, depending on how fancy you want to get.

Shaker Bottle

No list of gifts for powerlifters would be complete without mentioning shaker bottles. A shaker bottle, as mentioned above, is great for mixing drink ingredients for pre-, peri-, and post-workout. Avid gym lovers might already have a stash of shaker bottles, but can always use a new and fresh one.

This Blender Bottle is a classic. I guarantee you’ve seen these. I have so many of these that I have extra shaker balls rolling around my kitchen.

Pro tip: if you forget and leave a shake bottle of protein in your car in Austin in the summer, it’s game over. Don’t open it, just throw it away. You’ll only make this mistake once.

Shaker bottles run $8-$30+.

Protein Snacks

Protein snacks make great stocking stuffers! Throw some beef sticks in with all the chocolate. It’s called *balance*. In all seriousness though, maintaining protein through holiday eating is a very simple and effective way to continue eating well and not go overboard. There are tons of high protein snacks, meat sticks, and baked goods now, so these are fun and easy treats for your powerlifting friend. Get yourself some too!

These Epic beef sea salt and pepper bars are 10 grams of protein per serving. They are easy to transport and don’t require refrigeration.

Protein snacks can range from single serving sizes at $3 or so, all the way up as much as you’d like to spend.

Protein Powders

Protein powders are a great option for a gift, too. These usually come in jugs that are too big to stuff in a stocking, but they’ll be much appreciated and enjoyed if wrapped under the tree. There are many different kinds of protein powders: whey protein, casein, and egg. There are vegan options such as pea and hemp protein as well. 

Expect to spend $25 – 35 for a bag or tub of protein.

Serious Gifts for Powerlifters

And by serious, I mean expensive. We all know exercise equipment can add up. If you buy quality, it’ll last a lifetime, though. If you are looking to make a big investment in your powerlifting gift, check out the following suggestions of weights, barbells and other equipment.

Heavy Weights

I know I could have just said “weights” but “heavy weights” sounds so much cooler! If your powerlifting boo has a home gym, there’s a good chance he or she would love some more weight plates, or heavier weights. 

From tiny fractional plates to large kilo plates, you can spend up to hundreds of dollars here, so be sure this is something that will go to good use before purchasing. 

I have several of these bumper plates from Fringe in my home gym. I love metal plates, but these are really friendly on my garage floor, and of course you can do some Olympic lifts with them too.

Barbells

You can never have too many barbells. With all the specialty barbells out there, there’s always another that would look great in your garage. There are dedicated powerlifting barbells, squat bars, and deadlift bars. Barbells are necessary though, because you can’t do the heavy lifts without them. Again, this is a big purchase which will likely be $250+, up to near $700 for some really high quality bearing barbells, so do some appropriate “wish list” snooping before buying.

I LOVE Fringe and their headquarters are here in Austin. Their Wonder Bar is a high quality bar that you can pick up in store or here via Amazon.

I currently have 4 barbells and my favorite is the the Original Texas Power bar.

Squat Rack

For the serious lifter or fitness fanatic, a home squat rack is freedom. I started with freestanding squat stands, which retail about $150 and up. I upgraded to a Sorinex power cage, but occasionally use my first squat stands. York is a reputable brand with a pair of free standing stands around $150. 

For squat racks and power cages, you can spend well into the thousands. Make sure to know your space available and other specs to be sure this is a good fit for your powerlifter. If it is, look at Sorinex, Hammer Strength, Fringe, Dynamic Fitness & Strength, Rogue, and other brands. 

This compact set up from Fringe is really great! This gives you a lot more space than a rack like mine, which is a behemoth. They both serve their purpose, but for space reasons, I’d recommend one like this at home.

Adjustable Dumbbell Set

While we’re talking about big gifts, let’s discuss adjustable dumbbell sets. These are big time space savers, and while they are pricey, they are cheaper than buying a large set of dumbbells and a rack. Bowflex, Power Block and more recently Nuobell are the major brands of adjustable dumbbells. These would be amazing gifts for powerlifters who do home workouts, but be prepared to spend $200 or more on these.

Resistance Bands

Resistance bands are great accessories for strength training. They are some of the best gift ideas for those who will be sharing with a family member or training partner, as they come in a variety of strengths and different sizes. I prefer the flat bands instead of tubing, but you may prefer the handles that typically come standard with tubing. 

Resistance bands run $10 and up. 

Powerlifting Accessories as Gifts

The sport of powerlifting comes with many many accessories. From sleeves, belts, and wraps, to bags and gear, there are many accessories that would make a powerlifter happy to unwrap on Christmas morning. These range from stocking stuffer type to personalized and sentimental. At least I find my belt sentimental. haha

Knee Sleeves

Knee sleeves provide compression and support for lower body movements. Knee sleeves just feel so good! You’ll want to size this right, so maybe you can sneakily measure your friend’s knee? These really are a great Christmas gift, but on second though, perhaps you can drop a hint and get some input on the sizing. I have used a pair of STrong knee sleeves for years, and I love them. Other good brands are SBD, Rehband, and Rogue.

Knee sleeves for powerlifting will be around $45-85.

Weight Belt

Belts are the most fun accessory in powerlifting! Powerlifting belts come in more varieties than you can imagine: width, thickness, material, length, color, accessory decor, and level/prong. I have a lever belt and a prong. My all time favorite is my Inzer prong belt. Inzer calls their belts forever belts because they are guaranteed forever. (This is not an ad.) 

A weightlifting belt is different than a powerlifting belt, so be sure of your competitor’s sport and belt needs. This might be a gift that you let them choose, and then purchase for them. Belts are a great idea though, so keep it in your back pocket. 

The belt just like mine, the Inzer Forever 10mm, is currently selling for $129. (November 2023). Again, belts exist in a wide variety, so expect a variety of prices too. 

Squat Shoes

Squat shoes are pretty crucial for the very specific training needs of competitive powerlifters. Squat shoes come in different heel heights, different widths. There are powerlifting shoes, shoes for Olympic weightlifting, shoes for the “crossover” athlete who doesn’t want to carry a gym bag with 3 pairs of shoes like the rest of us. Anyway, these would be a great gift, and even better if you have some input from the lifter. Maybe don’t surprise them with these. 

Squat shoes typically run $100-200. These Adidas lifting shoes are the classics. Heads up, I haven’t lifted in these. I’ve long been a Chuck Taylor kinda girl. You don’t need lifted shoes for deadlifting, but for Olympic lifting, they will be really helpful.

Gym Bag

A gym bag is a highly practical gift for a powerlifting friend. While some gym bags have a lot of specific compartments, these are not nearly as important to get perfectly specced as say, shoes and a belt. This would be a great mid-priced surprise as a powerlifting gift. Expect to spend $40-80, unless you want to drop over $200 at Lululemon. But really, every serious powerlifter has a shocking collection of wraps, straps, sleeves, towels, chalk, and shoes. Gym bags are a must!

Here’s a cute cute Puma gym bag for a fraction of the expensive ones.

Barbell Collars

Barbell collars are a great stocking stuffer type powerlifting gift. You can pick different colors, different brands, and they just have to work. You don’t have to pick a particular size, and you won’t get it wrong. These are fantastic gifts for powerlifters with a home gym. While not as inexpensive as other stocking stuffers, they’re small enough to be easily wrapped and transported, unlike a squat rack. 

I have about 3 pairs of these Lock Jaw collars and I love them.

Expect to spend $12 – 50 on a pair of barbell collars. 

Personal Training Sessions with a Great Personal Trainer

If you’re more into gifting experiences and education than gifts, you can gift some training sessions with a personal trainer who coaches the power lifts. I am biased, but I think if the person you are gifting this to is on board, this is one of the best gift ideas. Personal trainers can help save time, energy, and accelerate results by helping you find your best lifts sooner. With a trainer, you can work on learning what is proper form in general, what is the best form specifically for you, and what are the best options for training programs. 

A trainer can also spot you when you are lifting heavier weights, and help answer questions in the future. 

If you are in a big city, expect to spend at least $100 a session. 

If you are interested in training, or gifting someone training, I am happy to help talk about options. You can see my 1:1 training details, programs, and plans here.

Fitness Trackers

I’m mentioning these because fitness trackers and collectible data are hot hot right now. I would LOVE to be proven wrong, but from my experience, and what I see from my clients, most data trackers do a better job with running, cardiovascular activities, heart rate data collection, and lifestyle tracking. Fitness trackers for lifting just don’t work that well. 

I highly recommend tracking your own data, but I’d suggest an app like TrainHeroic where you input your data. Trainheroic is free as an athlete, and you can input and track your data, like sets x reps, weight, and changes in your lifts over time. 

There are expertly programs available for purchase in TrainHeroic, which are priced from $15 up. In lieu of purchasing a Fitbit, tell your powerlifting friend about TrainHeroic! This is a really good gift, and if you are reading this, I think you’d love it too!

Is drinking at holiday parties making you gain weight? Read here about how alcohol affects you.

Chalk

Chalk is crucial for heavier lifts in powerlifting. Chalk helps with grip, and is a staple at any powerlifting gym. Not all gyms have chalk though, so some lifters, including home garage gym lifters, have to buy their own chalk. Liquid chalk is an option, as it is easier to clean up. I’ve heard* it’s easier to sneak into gyms that don’t allow chalk (although gyms not allowing chalk shouldn’t be allowed) since you can be a little more incognito.

Chalk is $8-15 dollars, approximately.

*Just kidding about hearing it. I’m the problem, it’s me. 🙂

Specialty Gifts for Powerlifters

If you want to get really specific into strongman and grip training, there are a variety of apparel options like lifting gear and bar grip shirts. There are specially built handgrip tools and barbell and cable attachments too. These range from $30 to over $100.

Recovery Tools

One last category of useful gifts is recovery tools. Foam rollers, triggerpoint grid foam rollers, massage guns like the Theragun, and are typically useful and portable gadgets. Massage tools, rollers and lacrosse balls are in this category too. These products and prices can vary widely from simple and inexpensive to a couple hundred dollars for some massage guns. 

It’s almost the new year! Read here about how to make new year fitness resolutions and keep them.

Powerlifting Gifts for 2025

There you have it! My exhaustive list of what to buy the powerlifter in your life for Christmas 2025. I hope something on this list has helped you find the perfect gift, in the perfect price range. If you have any questions or want a more specific suggestion, I always have opinions. 🙂 Email me! Kathryn (at) kathrynalexander.com. 

And what’s the 1 thing not to buy them? Gloves! Just don’t buy them gloves. 

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• 
  5 Steps To Keep Progressing On Your Fitness Right Now
• 
  Thanksgiving Joy + Fitness Momentum (Yes, Both!)
• 
  My Clients’ Secret for Successful Holidays
• 
  The Best Gifts for Powerlifters and What 1 Gift to Avoid
• More Semi-Private Personal Training Options!
• Quick Note: Exercise is Quality of Life

I am so excited to tell you I’m running a FALL FITNESS SALE at Alexander Training!

New Semi-Private Training

Alexander Training is running back to school sales on semi-private training and 1:1 personal training! 

Fall Fitness Sale

Because of huge demand for night classes, this NEW semi-private personal training class is happening at night at Big Tex Gym.

This is still custom personal training, and it is capped at 3 people per session. It is full body strength and conditioning training, and will help you lose fat, build muscle, and increase your conditioning and improve health.

Now through October 5 , buy 5 for the price of 4! That’s a savings of $85! 

**You can still go session by session at the regular price; you do not have to do a package if you’d rather one at at time!

FAQ

Do I have to find people to share the class with?

NO! Just sign up as you normally would, and up to two other exercisers can too.

What if I’m the only one signed up?

Then you get a 1:1 session at the semi-private rate!

Will I love it??

YASSSS!!!

Let’s Get You Started!

For new clients, let’s schedule you a free consult first to make sure semi-private training is the best plan for you. Click here to get that on the books this week!

Let me in on the fun!!

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• 
  5 Steps To Keep Progressing On Your Fitness Right Now
• 
  Thanksgiving Joy + Fitness Momentum (Yes, Both!)
• 
  My Clients’ Secret for Successful Holidays
• 
  The Best Gifts for Powerlifters and What 1 Gift to Avoid
• More Semi-Private Personal Training Options!
• Quick Note: Exercise is Quality of Life

PS – if you’d like to train but our schedules or philosophies don’t align, I am happy to help you find the best personal trainer for you!

SummerStrong is a strength reunion unlike any other!

Quick little update for yall: I headed out last week to SummerStrong, which is a clinic/conference/reunion/revival. It’s hard to pin down. But, it’s a blast! A weekend filled with learning, lifting, and catching up with old friends.

What is SummerStrong?

As I alluded to above, SummerStrong is hard to categorize. It is academic: we get CEU’s as we learn from the lectures. We share ideas, swap stories, and coaching tips.

It is social: we see all our old strength coach buddies and friends. We catch up on what’s new in our lives, with our families, personal achievements and careers.

It is emotional: it really brings out the best people in my industry. I am so so lucky to have found this group of people. They love me and support me unconditionally.

This year was heavily in memory of Pops, Richard Sorinex, the business’s patriarch. Pops passed last year, and he is deeply missed.

SummerStrong in Pictures

I never do great at taking pictures at SummerStrong, because I’m too busy catching up with everyone to think about pulling out my phone. Here are a few though.

If you have questions about SummerStrong, let me know. Maybe I’ll see you there next year!

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• 
  5 Steps To Keep Progressing On Your Fitness Right Now
• 
  Thanksgiving Joy + Fitness Momentum (Yes, Both!)
• 
  My Clients’ Secret for Successful Holidays
• 
  The Best Gifts for Powerlifters and What 1 Gift to Avoid
• More Semi-Private Personal Training Options!
• Quick Note: Exercise is Quality of Life

Merry Christmas, yall!

I hope you are having a Christmas that fills your heart with peace. I hope you are able to take time and slow down, and enjoy family, friends, and reflection.

My greatest hope for my clients (and you!) is that they truly make fitness a lifestyle that will last their whole life. If you think about it like this, you’ll realize you are guaranteed to have busy times, slow times, sad times, good times.

Even the Bible says there is a time for everything.

A Time for Everything

3 There is a time for everything,
    and a season for every activity under the heavens:

²     a time to be born and a time to die,
    a time to plant and a time to uproot,
³     a time to kill and a time to heal,
    a time to tear down and a time to build,
⁴     a time to weep and a time to laugh,
    a time to mourn and a time to dance,
⁵     a time to scatter stones and a time to gather them,
    a time to embrace and a time to refrain from embracing,
⁶     a time to search and a time to give up,
    a time to keep and a time to throw away,
⁷     a time to tear and a time to mend,
    a time to be silent and a time to speak,
⁸     a time to love and a time to hate,
    a time for war and a time for peace.

-Ecclesiastes 3:1-11

Time for Christmas

The verse above is so interesting to me, because it really helps me remember that I can’t just inflict my preferred schedule on every day of my life.

So – give yourself some grace if you are off your routine. If you can’t find the perfect gym while you are traveling, or if you have to just add in some walks, or even just rest, it’s ok.

Please take this time to enjoy, because this is the stuff life is made of.

I’ll be thinking of those of you that are having a tougher holiday.

Merry Christmas, and see you in 2025!

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• 
  5 Steps To Keep Progressing On Your Fitness Right Now
• 
  Thanksgiving Joy + Fitness Momentum (Yes, Both!)
• 
  My Clients’ Secret for Successful Holidays
• 
  The Best Gifts for Powerlifters and What 1 Gift to Avoid
• More Semi-Private Personal Training Options!
• Quick Note: Exercise is Quality of Life

I recently wrote a guest article for Austin Fit Magazine, about how to go from a student at The University of Texas at Austin to becoming a personal trainer.

This is an article that is near and dear to my heart, because UT is my graduate alma mater, and I am now a personal trainer in Austin, Texas.

Degree Paths to Becoming a Personal Trainer

In this article, I share details about which degree to choose and how else to best prepare yourself, with work experience and continuing education, to give yourself (and your future clients!) the best chance of success.

If you aren’t on this degree path, this might be a dry read for you. Sorry. 🙂 But if you ARE on this path and I can help, please reach out to me!

Read the whole article here

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If you’ve hung around gyms enough, you’ve heard, “No curling in the squat rack!” Is this really true? Will you immediately be kicked out, membership revoked, and publicly shamed, if you curl in the squat rack?

The short answer is, haha maybe! Yes, curling in the squat rack is frowned upon. Here’s why.

If you’re reading this in January, happy new year! Check out this guide on how to make and keep new year fitness resolutions.

Why Squat Racks Are In Demand

Ah, the squat rack! The most fun, or the most intimidating piece of equipment in any gym. It’ll separate the men from the boys, put hair on your chest… or whatever silly phrase you want to use. It is often misunderstood, feared, or blamed for all kinds of aches and pains. 

The truth is, the squat is one of the most useful and important lifts for everyone, male or female, young or old. 

Because of this, you’ll often see squat racks fully booked in gyms whose culture supports lifting. Lifters often spend more time on the squat rack than at other gym locations, because the squat requires a smart and deliberate warm up. It takes longer than other exercises, both to warm up, and to rest between sets. 

Additionally, the squat rack is the only safe place to actually squat heavy. Because of this, squat racks are often in use. 

Squat Rack Etiquette

It becomes problematic when people take an entire squat rack to curl, which is an exercise that can be performed in pretty much any other location in the gym. There are usually dedicated straight bars already fixed with weights. There are dumbbells for hammer curls, concentration curls, preacher curl machines, and cables for more curls. 

There are seated racks for shoulder pressing, and dumbbells for overhead pressing. There are shoulder press machines. Sure, these exercises can be a bit easier in the squat rack, and yeah, it’s fun to use the big barbell! 

Squat in the Squat Rack

BUT- hold your horses, there! As mentioned previously, there’s nowhere else in the gym to safely squat, but a squat rack. Because of this, squatters should have priority in the squat racks.

The caveat is if the gym is slow and there are many racks available. In that case, it may be ok to use it for a few sets of presses or curls. Sometimes, the squat rack is a great place to modify an exercise for a client, such as for doing pushups from an elevated bar. In this case, the squat rack is extremely convenient. 

However, squatters should again be given priority for this specific lift. It’s just a courteous thing to do.

More about dumbbell curls: muscles worked, what exercises to do, and more to get bigger and stronger arms.

How to Share a Squat Rack

If pressing or curling in the squat rack is important to you, consider going to the gym at off times when it is less busy. You might find you have time to get your training in without dirty looks from busy exercisers. 

Consider the rest of the gym, and all the other dedicated areas to work specific movements. Be creative! Watch home gym exercisers. With a small home gym or garage gym, they figure out workarounds for everything!

Finally, if you do use the squat rack for something other than it’s intended purpose, just be courteous. If you’re a regular, you’ll know when people need the racks and when they are waiting. If someone is waiting, you can let begin working in while you finish your sets. Here’s a great goblet squat tutorial. Goblet squats can be used as a warm up while you are waiting to squat, or an accessory to get more volume after.

You can also use this time to work some of the best rear delt exercises, which are often overlooked but always valuable.

Start Here

If you’re brand new to the gym and want to learn more of the etiquette as you do your exercise, try my program Square 1. This is meant to teach the brand new exerciser how to get a workout, and how to navigate a new gym. Also read How to Overcome Gym Intimidation. You really do belong in the gym!

Please feel free to contact me if you have any questions or would like to do a free consult. Happy training!

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• 
  5 Steps To Keep Progressing On Your Fitness Right Now
• 
  Thanksgiving Joy + Fitness Momentum (Yes, Both!)
• 
  My Clients’ Secret for Successful Holidays
• 
  The Best Gifts for Powerlifters and What 1 Gift to Avoid
• More Semi-Private Personal Training Options!
• Quick Note: Exercise is Quality of Life

Sometimes you just want to know how to get in shape fast! We know that the best way to be healthy and feel great is to have good habits day in and day out.

You’ve probably also heard the old adage, “Rome wasn’t built in a day.” Applied to our physical body, we know that if it took us 10 years to get out of shape, we won’t be cover model ready tomorrow. BUT- who doesn’t want to look good fast? Sometimes you just want to see results quickly! Read on to learn how to get in shape fast, safely. 

Exercise, Eat Well, and Rest

You’ll make the most progress, and quickest, if you are firing on all cylinders: eating the right amount of calories and macro nutrients, doing both resistance training and cardio, sleeping enough, and taking good care of your health in general. 

Some people prefer more balance: foodies might exercise more so they have leeway in their diet for indulgences. People who can easily maintain strictly planned meals might exercise a little less since they aren’t taking in as many calories. 

Neither of these approaches is right or wrong, but you’ll see changes fastest if all of your habits are are moving you toward your goals; if you are firing on all cylinders. 

Nutrition

The best way to see results fast and make the quickest progress toward fat loss is by adjusting diet, which is the sum of all consumption.

Every individual needs adequate amounts of protein, fats, carbs, and water. Individuals who are exercise and especially resistance training need more protein than the average individual. 

Illnesses or special conditions aside, most people would do well to eat a few times a day, and plan a diet that is heavy in protein, vegetables, and fruits. From there, starchy carbs can be added in small amounts. 

Alcohol will do nothing to help toward the goal of losing fat or building muscle, so if your goal is to make progress fast, skip the drinks. If you are wondering, “how fast can I see results?” skipping alcohol and sugary beverages will absolutely help you answer that question faster. Here’s a more thorough explanation on alcohol’s effect on your weight loss progress.

The challenge with diet is that there is a right amount; not too much, not too little. Consult a registered dietician to find the best plan for you. 

Exercise: Resistance Training and Cardio

Though diet can drive progress quickly, exercise is absolutely essential to optimal health. Cardiovascular exercise promotes heart and vascular health, in addition to helping burn excess calories. Resistance training is essential to building muscle and increasing metabolism. 

Resistance training, which can be lifting weights, using resistance bands, or bodyweight, raises an individual’s basal metabolic rate (BMR). This is the rate at which one burns calories at all times. Even a slight increase in BMR can add up to significant change; this is how to get in shape fast. Resistance training also shapes the body, which many people desire. Shapelier glutes, more massive chest and shoulders, and even improved posture all come from resistance training. 

Cardiovascular activity, which is movement that increases your heart rate such as walking, jogging, running, or swimming, is a great complement to resistance training. You can potentially burn more calories in a cardiovascular session, but cardio will not change your BMR. 

Related: Quad Exercises You Can Do at Home

Sleep

Everyone needs quality sleep, but the more demanding your life is, the more you need it! If you have elected to eat well, do resistance training and cardio, you’ll absolutely need to make sure you are recovering enough. A large part of this is sleep. 

Prioritizing sleep is hard but not complicated. Plan well and utilize your day time so you can sleep 7-9 hours. Create a sanctuary in your bedroom so you can have a cool, quiet, dark atmosphere.

This is tough for parents and people in busy phases of life. Try your best, though, because you’ll be better overall for having better quality rest. 

Mental Health

Remember you must also take care of your mental health, too! This means considering your new changes a blessing to you, not a chore. Be aware of your thought process and motivation so that you are healthy and not creating obsessive habits.

This means understanding that you can love your body while trying to change it. You can be thankful your legs work, and simultaneously trying to lose fat for your health or confidence level.

You can also choose to eat healthy because you take care of your body, not because you are punishing yourself for your condition. Understand that you can be happy, successful and worthy of love in every condition.

How to Get in Shape Fast

Be honest with yourself about how much of this you are willing to do. Changing eating habits is extremely hard, because eating and drinking are cultural. We meet up over meals, break bread with loved ones, toast our friends achievements, and generally bond over eating and drinking habits. 

The above recommendations are about who to get there fastest, but fastest might not be the best way for you. You might see acceptable progress when you make 1 adjustment to your diet and walk 3 times a week. 

There is no right or wrong. What’s right for you might not even be right for you in a different phase of your life. Try out some healthy new habits and see if it pushes you in the direction you like.

Persistence

Remember that you’ll get healthier, and you’ll feel better each step of the way. There is no “there”. If your goal is to lose 50 pounds, you’ll feel better after you’ve lost 10. Then you’ll feel better after you’ve lost 10 more. 

Give it your best shot! Adjust if necessary, never quit, and appreciate all the progress you make! This is one of the most important parts for how to get in shape fast.

What’s Next For You?

What will you do to push your progress? If you are ready to jump into a workout program, check out these that I write each month. One is for someone completely beginning a gym journey, one is for those who exercise at home, and one is a more intermediate gym program. Let me know if you have any questions about which would be best for you! kathryn@kathrynalexander.com or message me here!

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• 
  5 Steps To Keep Progressing On Your Fitness Right Now
• 
  Thanksgiving Joy + Fitness Momentum (Yes, Both!)
• 
  My Clients’ Secret for Successful Holidays
• 
  The Best Gifts for Powerlifters and What 1 Gift to Avoid
• More Semi-Private Personal Training Options!
• Quick Note: Exercise is Quality of Life

The Hammer Strength leg curl is a fantastic addition to a lower body strength program. I generally believe that compound movements like squats, deadlifts and the variations, and lunges are going to be the most beneficial for any kind of strength, aesthetic or athletic program. However, hamstrings can usually benefit from assistance work and that’s where this machine excels. 

Like other Hammer Strength brand equipment, this is a plate loading machine. This means it feels good and smooth and is fun to work on. It’s easy to increase your weight from set to set by just adding another plate. 

The Anatomy of Hamstrings

The hamstrings are made of three muscles: the biceps femoris, semimembranosus, and semitoneinosus. This group of muscles crosses the hip joint and the knee joint. They provide knee flexion, hip extension and rotation.

Why Strong Hamstrings Are Important

Hamstrings make up a large percent of the muscle in our lower body, and act on the hip and knee joints, so you can see how healthy hamstrings are largely involved in having a healthy posterior. 

Hamstrings provide strength and power, which is crucial for athletes, first responders and military personnel. Additionally, they’re important for anyone who moves – walking, going up stairs, picking things up all involve hamstrings. 

Hamstrings are crucial for deceleration, so having strong hamstrings can help prevent injury in athletes. Sprinting, turning, cutting, and athletic movements like those rely only the hamstrings heavily.

Finally, importantly to everybody in everyday life, strong musculature around your knee can prevent and improve knee pain. Continue reading to learn how to use the Hammer Strength leg curl, and how to incorporate it into your program.

How to Use the Hammer Strength Leg Curl

Start by placing a weight on the machine, which will be on the left side as you are facing it. I suggest starting with a 25 to get a feel for it. 

Adjust the back rest so that your knees bend approximately where the machine “knee joint” rotates as well. You’ll see this pivot point to the right of your right knee when you sit. If you need to sit and try it out, and then stand and adjust, that is fine. Take the time to get a good setup.

Once you are set up well, extend your legs straight and set your feet on top of the foot pads. They will fit behind your ankles.

From here, think about bending your knees and dragging your heels back toward your glutes. 

Control your legs back to the starting position. 

Do a set of 8-12 reps just to feel out the weight. From there, you can adjust up or down, or keep it right there if that’s a good weight.

How Many Sets and Reps Should I Do on the Leg Curl?

As with any strength protocol, you want to work up to a weight that’s not a max but an honest challenge. I hope the first set is light and functions as a warm up. From there, aim to take a couple more sets to work up to a working weight. 

For example: 

Set 1: 25 pounds, 12 easy reps. Rest a minute!

Set 2: 35 pounds, 10 easy to moderate reps. Rest! 

Set 3: 45 pounds, 10 reps, was a good challenge. 

Rest, and stay at this weight for two more working sets. 

How Long Do I Rest Between Sets?

Rest 1-2 minutes. You will probably be doing this after your big, compound lifts like squats and deadlifts. For those heavy sets, you’ll rest up to 3 minutes. On this leg curl, you can rest 1-2. Don’t wait so long that you get cold between sets, but don’t treat it like an endurance protocol, where you rest 0 seconds.

If you are working alone, I suggest timing your rest. Most people don’t rest long enough, and are surprised when their estimated minute rest is 21 seconds or so. 

Related: learn how to do the Bulgarian split squat, which is killer for leg development too! ooh and bear crawls 🙂 And, read about my 5 favorite exercises!

Does Your Gym Have the Hammer Strength Leg Curl?

If your gym doesn’t, it is worth asking if they can get one. You can see specs for the machine from the Life Fitness Hammer Strength webpage here. If they don’t have one, ask a trainer what machine functions similarly. If you need substitute exercises, ask me too!

Want to work your abs too? Try the 10 best ab exercises.

Want to Chat About Your Training?

I’d love to talk to you about your training! If you’d like to do a consult, please message me here! If you are looking for an Austin personal trainer, I’d love to talk. I have many happy remote clients too.

Happy training!

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Check out these 2 common lifting myths debunked here! I love when we collectively learn more about what works and what doesn’t for fitness and health. It steers us in the right direction and takes us to our goals faster. Below, I cover two important myths and truths to discover about gaining muscle and losing fat.

Myths About Gaining Muscle and Losing Fat

I hope people, and especially women, are moving into the era of asking how to gain muscle instead of how to lose weight. Gaining muscle and strength is one of the most powerful, useful, amazing feelings a person can achieve. You can’t buy it. You can’t be gifted it. You must earn it, and it feels amazing when you do.

Whether your goal is to gain muscle all over or spot increase a.k.a. get a bigger butt, there are some main concepts you should know. Let’s start by debunking two of my least favorite myths.

Myth: You Can Spot Decrease Fat by “x”

This myth is that you can spot decrease fat. Some articles you read will say to do a bunch of sit ups or crunches to decrease abdominal fat. Unfortunately this does not work. I wish this were the case.

As it stands, the research consensus is that short of liposuction or other surgical interventions, you cannot choose to lose fat locally. This means that as you lose fat, you’ll generally see fat loss over your whole body. You don’t get a skinnier face because you talk too much. Unfortunately for me, lol. You don’t lose belly fat because you do a bunch of crunches. Fat loss is not general, not local. You can’t choose where you lose it.

Truth: You Can Build Muscle Where You Choose

On the other hand, building muscle is local. It is specific to the muscles that you are working. You can make your biceps bigger. You can build your glutes. And when you combine your fat loss with the abdominal work you’re doing, you will see abdominal definition. 

Myth: Lifting Weights Makes You Bulky

Bulky has to be my least favorite word. It’s worst than “moist”, by a factor of a thousand. “Bulk” looks pretty hot on some people. Then again, you might not want “bulk” on you and that’s ok. It’s just different in every context, and bulk is typically not mentioned as a compliment, but gaining muscle is. What? It’s confusing, I know.

That’s why this is one of the most important yet common lifting myths to debunk.

I would really like to put this one to rest. The idea that women will get bulky if they lift weights need to be left back in the past, when it wasn’t true then either. 

Related: Read the best workout tips here.

Truth: Building Muscle is Hard; You Won’t Get Surprise Bulky

The process of building muscle, especially to the extent that one looks bulky, is extremely metabolically expensive. This means it won’t happen unless you are lifting in a very challenging manner, AND eating enough to support gaining weight. 

Remember bulk = muscle. When you see ladies with nice shoulder caps, curvy quads, and hamstrings, that is muscle that you are seeing. If you are scared of getting bulky, know that your fear isn’t bulk, it’s just the extent of muscle you want to build isn’t extreme. If you’ve read this far, I guarantee you do want some muscle built to support your aesthetics and ability.

As you build muscle, you’ll reach the leaner and higher phase before you ever start to get big. In that case, you can maintain at the point at which you are happy. I promise you will not wake up one day and suddenly be bulky! 

I hope getting these lifting myths debunked helps you feel good about working hard, and helps you get to your goals faster.

Don’t be scared to lift heavy and build muscle! You’ll love it! 

If you are brand new to lifting, read this article. It’ll give you a place to start.

It’s Your Turn to Move Past The Myths!

If you are looking to start, bump up, or change your lifting routine, I’d love to help! Message me here with your questions or check out online training options.

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SummerStrong is an annual gathering of strength coaches, lifters, and physical culture enthusiasts at the Sorinex facility in Lexington, South Carolina. 

It is like Oprah for meatheads, says Dr. Pat Ivey. I think his wife first said that. Hiiilarious! It’s true! It’s education, fellowship, competition, and reunion. It’s unlike any other conference, workshop or CEU opportunity. It’s just really really special, and SummerStrong 16 did not disappoint.

The SummerStrong 16 Reunion

It’s fun to see old friends and catch up on how their lives are going. I hear about weddings, and babies being born, babies growing, businesses growing and clients thriving. Sounds corny, but it fills my heart. It’s super cool and really heartening for me to hear about these things happening all across the country. The world, really. It reminds me why I love coaching and why we do what we do.

Watching my friends grow in their careers is really special too. I like seeing people learn, grow their competencies, and move up in their careers. Everyone is quick to share their knowledge too, and I’m grateful to have the best in the business to learn from. 

It’s also really great perspective. There’s a large group of people at SummerStrong who are post military, or currently active duty. I owe a debt of gratitude to the service members whose sacrifices allow my clients and I to work on these incredible goals together. 

The Competition

If you talked to me leading up to SummerStrong, I might have mentioned to you that I was lifting in the informal competition. I haven’t lifted on a competitive platform in any capacity in 7 or 8 years. I was so nervous! 

I learned a lot: namely, that I get realll nervous in front of a crowd of the most accomplished coaches I know. Haha! 

But I did it! I have a lot to work on in terms of focus, presence, and form. But, I did it! Here’s my deadlift, which ended up being 255. It’s not an all time PR, but it’s a current PR. I’ll take it. 

Ancore Training Truck Mount

One of the most fun things was playing with this Ancore system that Bert Sorin set up on his truck. How cool is this? Blows my mind! I love it! This is two Ancore systems attached with a wall mount. I will be doing something similar to my truck soon, so my clients I travel to, get ready! 

Well, this was a 10/10. Can’t wait til next year! 

Related: Best gyms in Austin, and how much does a personal trainer cost?

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The social benefits of exercise are abundant. From seeing fun people at your gym every day, to having a workout partner you trust with your life, to having friends you mutually support through common and individual goals, the social connections made from exercise are excellent.

I genuinely value the social role the gym plays in my life, beyond just a casual appreciation for it. I have found the best friendships, connections and support from people I meet through the gym. It’s more than running into people you know; it’s forming a valuable community.

Exercise in Your Circle

If the whole gym is your wider social ring, your closer friends are your inner circle. There are so many benefits of having friends in your inner circle who also exercise. Even if you don’t train or exercise together, it is likely that they understand and support your goals, because theirs are similar. 

Additionally, if you live similar lifestyles, they understand if you want to do things other than eat, drink and stay out late. You have so many options of active things to do, too! You can go on walks, hikes, bike rides, paddle boarding, etc. 

Friend Support 

You’ll find that even your friends who don’t exercise with you will likely still support you. This is one of the most heartwarming things I find with my friends. I haven’t had many of the life events my friends have: I haven’t a wedding, I don’t have children yet, but my friends are still so supportive of my lifting adventures. It feels so great when people support you, and it makes me appreciate people so much when they support a sport or lifestyle that they don’t even share a love for.

This type of support from your friends really can’t help but boost your confidence, self-esteem and friendship bonds.

Gym Partner 

Having a gym partner to train with comes with all the benefits listed above, in that they understand your goals and why you work so hard to reach them. Additionally, the tangible benefits of having a training partner are unbeatable: a spotter on hand, another eye to see your lifts, and real time feedback in form, intensity, and how to progress. 

Even the most seasoned lifter can benefit from having someone else watch their lifts. Sometimes a lift feels quite different than it looks. Your training partner will be able to give guidance on when to increase your weight, from a perspective that you as the lifter do not have. 

A training partner is built in accountability too. The structure in your schedule that comes with meeting someone and training together is a huge bonus. A good training partner will push you. As you get to know your training partner better, you’ll be able to help each other get more out of your training than you could alone. For example, you might be aiming for a set of 3-5 reps, get “stuck” on 3, but push out another rep when your training partner – who you trust – says to go for it. 

Related: Here are some other reasons to not miss the gym, with or without your training partner

Of course, as you challenge yourself, a spot is crucial for confidence and progress. Sure, you can set up spotter arms or squat in a rack, but having someone to help during the lift is irreplaceable.

Splitting the loading and unloading the weights is pretty cool too. 

Spouse Workout Partner 

Working out with your spouse, wife or husband can help your relationship inside and outside of the gym. You deepen the bonds of trust and support when you lift and encourage together. I currently train four couples, some together, some individually. It is fantastic to know that they have the support of their spouse because they are working on very similar goals. It’s also really sweet to hear how they talk about each other both in and out of earshot. 

One of my favorite things about training couples is that they get to see each other’s strengths. Most individuals have a distinct advantage in at least one lift over their spouse. It’s really great when a husband looks at his wife with a newfound respect because she kills him on the ab workout. Likewise, I’ve seen women really appreciate their men’s literal strengths. 

My client Drew says of training with his wife, Heather: 

Working out together has helped us create positive energy, foster personal growth, and strengthen our bond as a couple. We are competitive personality types and that propels us and drives us to be part of a fit pair. 

I enjoy the motivation I feel from her compliments on an exercise or congratulations for completing all exercises in the week.

Working out together has helped us create positive energy, foster personal growth, and strengthen our bond as a couple. We are competitive personality types and that propels us to out do the previous work out and drives us to be part of a fit pair. 

I enjoy the motivation I feel from her compliments on an exercise or congratulations for completing all exercises in the week.

Meet New People

A huge bonus of exercising is that you get to meet new people through your involvement at the gym. I cannot overstate how important it is to find your own community. Having a place to go where you don’t need a reservation, a plan, and don’t need to keep spending money is fantastic. You’ll get to know people however deeply you want to; some people you’ll know on a first name basis forever. Other people will become friends you meet up with outside of the gym.

Gyms bring together people that ordinarily wouldn’t run into each other in the real world. I have trained next to people of nearly every profession I can think of.

Just having a place where you can go and know people is so underrated! 

I have worked alongside with some of my idols in the lifting world, made friends with girls just like me, and met people very much not like me, who I never would have had the pleasure to know in the outside world. 

I really can’t overstate how great it is to have a fun, healthy routine where you make friends along the way. 

If I can help you find a gym or program, please let me know! 

If you are brand new to the gym, my program called Square 1 takes you through exactly how to start. It tells you how many sets, reps, and what weight to start with on exercises. It’s $15 for a 6 week program, and you can message me anytime with questions. I’d be happy to help get you started, on this beginning program, or on a program custom written for you! Email me at kathryn@kathrynalexander.com or fill out this form here. 

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• 
  5 Steps To Keep Progressing On Your Fitness Right Now
• 
  Thanksgiving Joy + Fitness Momentum (Yes, Both!)
• 
  My Clients’ Secret for Successful Holidays
• 
  The Best Gifts for Powerlifters and What 1 Gift to Avoid
• More Semi-Private Personal Training Options!
• Quick Note: Exercise is Quality of Life