Misc.

Personal Training in Austin in 2021

September 18, 2021 by Kathryn Alexander Leave a Comment

Personal Training in Austin in 2021

Personal training in Austin is alive and well in 2021 and the industry is more motivated and creative than ever. If you are interested in working with a personal trainer, there are many reasons why this is a great time to jump in.

Personal training has historically been a robust business in Austin, and it was fairly consistent and predictable before 2020. 2020 was madness. You know. Fortunately for myself, my trainer friends, and our clients, 2021 has rebounded nicely.

Personal trainers give their clients more options than ever now; working outside, on tracks, in gyms, parks, and homes.

Personal Training is a Steady Business

Personal training is often thought of as a cyclical business, with wild upswings at new year and spring break, and abysmal gym/training rates through the holidays.

I think this is exaggerated, as I’ve seen a much different story in my experience. I’ve seen personal training to an extremely steady industry with slight upticks at the new year and through the summer months.

Most people who regularly work with a personal trainer, and most of my clients, continue their sessions steadily through the winter months and holidays, too. Of course, holidays are busy, and we sometimes have to reschedule sessions, but I’ve had many years where my training business is just as busy in December as in January.

Covid Increased Creativity in the Personal Training Industry

Covid nearly brought the personal training industry to a screeching halt. In the first two weeks, trainers were scrambling to find a way to reach clients, as everybody was scrambling to figure out their life. If you’re reading this, you remember. No need to belabor the point.

I was wholeheartedly impressed with people’s creativity. Trainers quickly transitioned to live online classes, remote training, and outdoor sessions. People built home gyms out of store bought equipment and ingeniously assembled materials that were on hand.

I’ve never trained on so many patios, lawns or met so many family members and pets. For many months, I solely trained outside, via Zoom, or remotely through Train Heroic. And people jumped in. For this I am forever grateful!

Try Personal Training

My point for this blog post is that the personal training industry is alive and well in Austin. There’s been a renewed interest in health and exercise, and it’s fantastic how many people are maintaining or beginning healthy habits.

If you are interested in working with a personal trainer, I highly encourage you to! The industry is more motivated and creative than ever.

Check out these FAQs about what to expect when working with a personal trainer and how to find a great personal trainer that you click with.

If you’d like to try a home workout program, get your first week free and 50% off your first two months of The Home Team training by entering your email below:

Benefits of Training Alone

April 19, 2021 by Kathryn Alexander Leave a Comment

Exercise can be done a million ways: in a group, as a team, with your partner, a neighbor or friend. It can be intense and mission driven, or just a way to pass healthy time. Training can also be done solo, and there are a lot of benefits that come with it.

Peace and Quiet

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

Exercise Is Meditative

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

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

Awareness of the Body

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

This isn’t to say you can’t have this benefit while training with others, but training alone heightens your ability to focus on yourself. Give yourself the gift of training alone and see how you enjoy it.

Top 3 Big Picture Tips for Losing Weight

January 19, 2021 by Kathryn Alexander Leave a Comment

Losing weight seems like a daunting task, but I can assure you it is possible. I’ve seen people from all kinds of backgrounds and different stages of life be successful in losing weight and becoming healthier. Here are my top three simple but effective tips:

Structure your meals to have lean protein, vegetables, and water at every meal.
Do both resistance training and cardio.
Sleep well, and sleep enough.

Have Lean Protein, Vegetables, and Water at Every Meal

You can have other things, but you must eat those things. If you begin with those foods and fill up on them, you likely won’t be starving for a lot of other things.

Check out my favorite high protein, healthy recipes here.

Do Both Resistance Training and Cardio

You don’t have to be fanatical about either but be sure to include both of them in your week. Resistance training can be bodyweight or external weights like dumbbells, barbells,

Sleep Well, and Sleep Enough

Your body will not perform optimally if you aren’t sleeping well. Not to mention all the other health and cognitive benefits of getting proper rest.

This sounds simplistic, but there are many nuances to all of these things. You will have questions, but you will find the answers to these questions as you go. Just start here and have faith in your body’s ability to become healthier as your habits become healthier. Good luck!

Do you need a kick start to a new training program? Check out these options for training programs that include videos, text, and messaging capacity so I can answer all your questions.

Increase Your Exercise Capacity for an Easier Life

January 12, 2021 by Kathryn Alexander Leave a Comment

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 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.

In Defense of New Year’s Resolutions

December 31, 2019 by Kathryn Alexander Leave a Comment

(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??

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

September 3, 2018 by Kathryn Alexander Leave a Comment

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?

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.

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.

How to Stay Healthy During a Air Travel

June 11, 2018 by Kathryn Alexander Leave a Comment

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 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!

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.

What are the best shoes to lift in?

May 14, 2018 by Kathryn Alexander Leave a Comment

Have you ever wondered if you have the right gear for lifting? Ya know, the belt, the shoes, the gloves? The good news is, there’s usually not a “right” or “wrong”. (Except for gloves. Those are wrong.)

However, there is often a “better” and “best” option. Let’s look at shoes and the role they play in lifting.

Lifting is the sum of force against resistance

When you lift, you are exerting force, either against gravity, a cable, or some external resistance.

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To do this effectively, you want to channel all of your energy in that direction. Basically, press the bar as hard as you can and don’t lose energy in other directions. Energy leaks make the movement less effective. Energy leaks can come from being loose in your set up, bracing incorrectly, or being sloppy throughout the movement.

If you are squatting, the goal is to sum all of your force, from the ground up, into the bar. This is hard to do if you are on unstable ground, a cushy surface, or have loose, cushioned shoes.

The “better” option

Don't lift in Uggs either, unless they are purple. #geauxtigers — Don’t lift in Uggs either, unless they are purple. #geauxtigers

Chuck Taylor shoes are a great lifting option, because they are flat, stable, easy to find, and not super expensive. You can find some specifically made lifting shoes with fancy options, and that might be your best bet if you are competing. But, Chucks are a great option for even the most recreational lifter. Please don’t squat in your Brooks anymore!

Why we love Chuck Taylors for weight lifting

I talked with Amy Roberts about why Chucks can be a great lifting shoe, and she does a great job of giving much more detail here at wirecutter.com.

Check it out and let me know what you lift in!

Why we love Chuck Taylors for weight lifting

San Antonio Highland Games 2018 with Athletic Director Ed Cosner

March 28, 2018 by Kathryn Alexander Leave a Comment

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.

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.

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. "Sally, the key to holding the weekend together." — 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.

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.

“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.

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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.)

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

March 28, 2018 by Kathryn Alexander Leave a Comment

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

The Fitness and Food Scene Around The Domain Austin

January 10, 2018 by Kathryn Alexander Leave a Comment

The Domain in north Austin is BUMPING! The Domain is an exciting mix of upscale shopping, modern apartments, dining, entertainment, nightlife, offices and co-working spaces. With so many residents and businesses, it’s like it’s own tiny suburb. If you live in north Austin, it’s worth knowing what’s here, because you’ll probably save commuting time and find new favorites in your own neighborhood.

We are one week into the New Year! How are your resolutions? Here is a different way to look at the New Year.

Workout Prep: The Gear

First things first: you have to have the right gear. While I don’t believe one can own too many workout clothes, accessories or gym bags, humor me for a second because those things can make or break your training.

Depending on how you like to train, you need different clothes, shoes, and accessories. Footwear makes a huge difference in comfort and performance, and you’re going to need different shoes to squat, deadlift, walk, jog, or take a cycle class.

You’ll also want to dress appropriately for the season, especially with the popularity of garage style gyms, Crossfit boxes, and gyms that don’t have great HVAC systems during our blazing summers. Nike and Under Armour have great hot and cold gear that can help you feel and perform your best when Mother Nature is a little outside of your comfort zone.

Hit up Dick’s Sporting Goods for a huge selection of different exercise wear. Besides clothing and shoes, Dick’s also has dumbbells, barbells, chalk, yoga mats, blocks, and other equipment for home workouts. You can find tennis and lacrosse balls, foam rollers and other massage implements for mobility and recovery.

Finally, Dick’s carries sport specific equipment, bikes, hunting, fishing, shooting and other outdoor gear. Of course, you’ll have to take these activities outside the Domain, but that’s a different blog post entirely!

Workout Prep: The Clothing

Athleta and lululemon are two of my favorite exercise apparel brands, and both can be found in the Domain. They are on the pricier side, which I resisted mightily for years. A gift card purchase, and I was hooked.

I easily justify the price since I wear them all day. However, I find it well worth it to have proper fitting clothing during a workout, too. No, during a workout, especially.

There’s nothing more annoying than constantly tugging at pants that don’t sit right. Well, maybe headphones dying in the middle of your workout. But the point remains: invest in athletic wear that feels good while you wear it, so you can focus on yourself while you train.

The Workout

Dietician Meredith Schneider is a regular at SoulCycle and Flywheel.

The Domain has a few exercise options. Nearly all the apartment complexes have a nice gym, but those are only available to residents.

Flywheel Sports and SoulCycle both offer high intensity cycle classes that increase conditioning and burn calories. SoulCycle is known for it’s music and motivational vibe. Flywheel has both wheel and barre classes. Wheel classes are on the cycles, and barre classes are “toning classes” without the cycle.

Pros:

high energy
group class is great if you love the social scene
the class routine is already planned so you don’t have to think; just do

Cons:

the class routine is planned for a group, not for you as an individual
you must attend a class, and can’t just pop in

Orangetheory Fitness offers another group exercise class in the Domain. It is a high intensity class that uses a variety of exercise methods, including weights, treadmills, and rowers.

Pros:

high intensity burns a lot of calories
like Flywheel, the class is great if you like a social event

Cons:

high likelihood of injury if trying to work at high intensity without solid form and background knowledge of exercises
like Flywheel, the class is not designed for an individual
you must attend a class, and can’t just pop in

Gym One

Located just across the street from the Domain is Gym One. Gym One is an open gym with a weight floor, high end machines, platforms, dumbbells, and an indoor turf. It is a one of a kind gym so it offers the feel of a local business with all the amenities of a box gym. Gym One has a competent staff of trainers and offers some group exercises classes, which are free with membership.

Pros:

full gym
you can create your own workout
huge selection of exercise equipment to use
clean, new showers and locker rooms
workout anytime during operational hours as quick or long as you’d like

Cons:

just a few group exercise classes, but the schedule is expanding
you create your own workout, which could be a pro or con

Power racks, competition bench press, heavy bags and open gym space at Gym One.

Makeup stations? Yes please. Spotted in the women's locker room at Gym One. — Makeup stations? Yes please. Spotted in the women’s locker room at Gym One.

Personal Training at Gym One

Personal training led by a good, educated trainer you are compatible with is the best you can get. A trainer will design your training plan exactly for you, taking into consideration your goals, your challenges, and your likes and dislikes.

Full disclosure: I don’t have any affiliate links in this article, but the astute reader might have noticed that I train at Gym One. 😉

Meredith Schneider is a dietician who also earned her master’s degree in exercise physiology. She says, “I never thought I’d be the girl doing deadlifts and squats, but when my current workouts weren’t doing the job, I added in 2 days of training with Kathryn. I realized I could have the best of both worlds. I’m not a ‘spin girl’ or a ‘gym girl’.

I am strong and getting stronger.”

I can't be serious all the time... — I can’t be serious all the time…

I would love to meet you for a free consult about your goals. If you are interested, please email me at kathryn@kathrynalexander.com or drop me a message in the form at the bottom of this page: Train With Me

Wondering how to find the right personal trainer? Read this.

I am a fantastic training match maker, so please contact me if you have questions about who would be a good trainer for you. See this list of trainers for all your Gym One options, or ask me about trainers in other parts of town.

Pros:

the fastest way to reach your individual goals
personalized training plans
in-session pacing, customization, cueing and spotting

Cons:

likely the most expensive option

The Food

The Domain offers a huge variety of eating options, from quick grab-and-go to fancy date-night dining. A few of the more healthy options are Whole Foods, Mad Greens, and Flower Child.

Whole Foods is on the northernmost end of the Domain. It offers nearly everything the downtown flagship store does, again without the hassle of traveling to 6th Street.

Mad Greens serves all your salad needs, and also offers wraps, paninis, and juice drinks.

Finally, Flower Child serves fresh, healthy meals with an eye on quality.

The Fun Stuff

All work and no play makes Jack a dull boy. In my case, all work and training, therefore living in the gym, makes Kathryn a dull girl. It’s good to meet your friends out and be social!

If you feel like going out but don’t want to deal with 6th Street, head to Rock Rose in the Domain. There you’ll find 6th Street favorites like The Dogwood, Lavaca Street Bar, Kung Fu Saloon, and Toulouse Cafe and Bar.

Plan a Trip to the Domain

I give you my word I’m not a paid spokesman for the Domain! I just think it offers a lot of fun and opportunity to north Austin.

If you haven’t been up here lately, plan a day of it. Lemme know beforehand so I can show you around the gym!

Last Minute Survival Guide for Holiday Eating

December 24, 2017 by Kathryn Alexander Leave a Comment

Merry Christmas, my friends!

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.

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.

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

November 7, 2017 by Kathryn Alexander Leave a Comment

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! — …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

Iron Game Chalk Talk with Ron McKeefery

March 10, 2017 by Kathryn Alexander Leave a Comment

Ron McKeefery is a coach I have looked up to for years, so you can imagine how excited I was to be on his podcast, Iron Game Chalk Talk. Coach, thanks for having me!

Check it out below, and check out his previous podcasts for many more great episodes at RonMcKeefery.com.

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Things we mention:

A book I love, one of the most instructional books for coaches and trainers: Coach McKeefery’s #1 Amazon International Bestseller “CEO Strength Coach“

Ed Cosner’s PowerSport Strength and Conditioning

Physical Training for Tactical Populations: An Optimal Approach – Matt Wenning, M.S., and Major Mark Ivejaz. Info here.

Jocko Willink’s Podcast

Was 2016 Really Such a Terrible Year?

December 31, 2016 by Kathryn Alexander 2 Comments

Everyone keeps harping on how bad 2016 was. Was it really that bad? A start to finish disaster? No! That’s groupthink; everyone is making funny memes and complaining about it, but it’s not helpful or true to look back and label a whole year terrible.

That’s like blowing your diet for an entire week because you had a donut for breakfast. Don’t do that.

I know you’ve had tough things happen, and I’m not asking you to disregard those things or paint them in a fake happy light. Some people lost jobs or family members and there’s really no way to spin that into a positive. (I have a very special kind of disdain for people who tell you immediately after/during a terrible event that “everything happens for a reason” as if grieving is shameful. But I already covered that… see that rant here.)

Identify the Good Things That Happened in 2016

I am asking you to remember the good things, though, and see how you can learn from them.

Do this: identify the things that you did well or things that went right in 2016, even if they are little things. What was your most productive thing? Write that down. How can you build on that in 2017? Write that down too. Think about your friends’ and family’s successes. Those count as good things too.

Here are some good/productive things that happened to me in 2016:

I did TONS of work on my website to help my clients. Have you seen the exercise library? I’m still working on it.
I finally got (a little bit) more regular about emailing you all! I get feedback from you guys about what really matters to you. I have made new friends from all over and learned more about Hyde Park Gym’s history in the process (Hey Max!)
I’ve made really great contacts with accomplished lifters, coaches and gym owners. It’s so rewarding to get to know them as friends and learn more about their business.
Jacob Cloud of Vintage Strong and I hosted a super fun and successful squat meet. Squat by Southwest reminded me how much our community supports each other. Big thanks to Brook Jones, HPG, and everyone who lifted and cheered.
I’ve spent hundreds of hours reading about anatomy, training methodology, business, and marketing, which is always fascinating to me.
I’ve had lots of fun sports events: basketball, football, boxing, rugby and baseball at the Dell Diamond.
Many of my friends got married, welcomed children, and got stronger and healthier.
And, I’ve got amazing friends and family that went to Barton Springs, Blues on the Green, hill country trips and all sorts of good trouble. 🙂 The rest of my non-work related 2016 here.

Basketball at my second college home. Thanks Valerie!!

Rugby at the Dell Diamond with some of my favorite people. This was such a fun melding of two entertaining sports experiences.

2017

Next year? I’m looking forward to:

NSCA’s Tactical Strength and Conditioning Annual Training
More workouts at PowerSport Strength and Conditioning like this one
Getting stronger! My main fitness goal of the year.
Lots of jumps in Barton Springs, live music events, and maybe a more productive garden.

No matter how bad your year, you can probably look back and see that some good things happened. Don’t label the whole year as terrible because everyone on the internet says it was.

I am happy, my family is healthy, and my clients and their businesses prospered in 2016. Sorry yall, I can’t help it… #blessed.

I wish you the healthiest, most productive and peaceful year yet. Here’s to many more great things in 2017!

Your Input Wanted: How Do You Handle Stress?

November 29, 2016 by Kathryn Alexander 2 Comments

Busy-ness is the new affliction. Everybody’s got it. Some people thrive in it, some people drown in it.

Regardless of how well you handle stress, you are probably busy and need to manage stress in your life.

What do you do to manage stress? Please let me know. I always ask this, and my clients probably think I am endlessly nosy. However, the better I know what works for people, the better I can help people.

This is why I would like your input. What do you do to manage stress? Below is a list of input I have received thus far. I’d like to hear yours! Do you do any of these? Do they work for you? Email me or leave me a comment! I will keep your identity in confidence, of course, if you’d rather email.

Workout
Yoga
Write in a journal
Talk with a friend
Shoot clays at the range
Take the dog for a walk

My favorite things to relieve stress? Working myself silly at the track or on bleachers, grilling, watching live music, and watching my two favorite football teams!

Ready, go! Let me know. Thank you!

kathryn@kathrynalexander.com

How to Keep Your Sanity Around Holiday Meal Excess

November 22, 2016 by Kathryn Alexander Leave a Comment

It’s that time of year y’all: party time!! Between now and New Year will be dinners, holiday parties, family get togethers (and birthdays for those unlucky people who get combo gifts every year).

This party season is especially tough for people who are on a diet or people who find success by regularly planning their meals.

So how do you get through the holidays without completely going off the rails on your diet? I have a simple formula I follow. Let me share.

caloric balance = {[(kcal intake/24 hr time period)]# of days*3} – (kcal expended)*limx→f(x)

Kidding! Kidding!

There are three basic types of diet challenges during the holidays

the snacks people constantly bring to the office
the holiday party you go to the takes a couple hours
the big family parties that you host, or otherwise attend, that go on for days.

All of these present unique challenges but have simple solutions. Let’s break them down.

Situation 1: The treats that people bring to the office during holidays.

Some people enjoy sharing goodies with coworkers, and others are just trying to get it out of their house so they themselves don’t overindulge. Either way this will go on for six weeks. Brace yourselves.

But don’t give in. A random plate of cookies is not a reason to splurge. It is not a special or unique time. You know this is going to go on for six weeks. The best way to avoid this trap? Just don’t do it. Under any circumstance. Bring your lunch, plan your meals and don’t give an inch.

Situation #2: The holiday parties.

These are some of the most fun holiday functions, and you can’t avoid these even if you want to. Friends parties, work parties, spouse’s work parties, they’re all over December’s calendar. Quick and easy, and fun to get done up for, but not worth blowing your diet on.

Here’s how you enjoy yourself and don’t blow it: eat a healthy meal beforehand. (Same rule applies as grocery shopping. Don’t arrive hungry!) Make sure you have protein, fats, fibrous vegetables, and lots of water. Then, at the party, pick your two favorite indulgences and try those. If they’re not that good, you don’t have to finish them. Just don’t look at these parties of blowouts. Remember, you’ll go home in a couple hours.

About drinks: alcohol isn’t evil. It’s not inherently good or bad. It just doesn’t bring you toward any fitness or health goals so be aware of that. If you really are nailing down every calorie you eat, you’ll want to choose a liquor with a non caloric mixer. For example, gin + tonic has fewer calories than wine or beer. No matter what though, don’t drink and drive. Ain’t nobody got time for a DWI.

Situation #3: The big family parties!

These are most challenging situations to diets and exercise routines, simply because extended family get togethers usually involve travel for a few days.

What’s the key to diet success? Planning! What’s the hardest thing to do when you’re in a different city staying at someone’s house eating meals you didn’t plan? Planning!

It’s also when you have all your favorite family specialties. I come from a family of great cooks and bakers. When we get together, it’s food for days. The one-of-a-kind pralines, cheese ball, gumbo, taco salad, and other indulgences that you really don’t get all year round. And you’re surrounded by it!

What do you do?

First, you be proactive and bring the healthy stuff. Bring the good source of protein. Bring that awesome baked chicken you’ve perfected. Bring those bacon brussels sprouts that you make taste wonderful and hearty.

Second, try to retain some semblance of eating meals, not grazing all day.

Finally, make a game plan. Mine is the same as before an evening party: get enough protein, fill up on vegetables, make sure I’m hydrated with water or tea, before I add indulgences. When you’re getting enough of the healthy stuff, you won’t binge.

After the turkey is put away and the last touchdown is scored, be the ringleader of taking a walk around the neighborhood later. Do the waddle if you have to. Just do something to keep your feet moving.

Last and certainly not least, be thankful that we are able to make all these decisions for ourselves. Having an abundance of healthy choices while surrounded by family and friends is truly a blessing.

Happy Thanksgiving, all!

Why Gym Memberships Are an Amazing Value

August 30, 2016 by Kathryn Alexander 2 Comments

To celebrate back to school time, let’s do math!

A word problem:

Sally joins a gym for $60 a month. She goes 3 times a week faithfully and loses fat, gets stronger, and feels amazing. She even sleeps better and feels more confident at work!

All this for $4.28 a pop. ($60 divided by 14 visits in a month like August.)

Let’s assume she actually enjoys being at the gym and goes 4 times a week. That would be $3.33 a visit! Where else can you go for $3.33 an hour, while simultaneous improving yourself, your health, and your future?

Hint: It’s not actually a math problem.

It’s kind of rhetorical, but it has an answer. The answer is, nowhere!

Nowhere else is as economically rewarding as a gym!

"CAN YALL PUT IN A PUNCHING BAG PLEASE". He was very polite. — “CAN YALL PUT IN A PUNCHING BAG PLEASE”. He was very polite.

I understand the phrase “different strokes for different folks” and I get that not everyone enjoys the gym, but I have never understood why people balk at the price of a gym membership.

It’s $30-$60 a month for an activity many people enjoy. This can take 2-6 hours of your week and put it to good use, while you are surrounded by like-minded people.

For $30-$60. (Don’t pay more; the mega gyms are crap. Oh, and don’t pay less. Planet Fitness is worse crap.)

"Please put in a punching bag if possible." — “Please put in a punching bag if possible.”

What else are you going to do with that amount of time that will be as productive, enjoyable, and beneficial to your health? Nothing!

I can’t think of a cheaper hobby! I grew up a horse lover, and can I tell you how much more money I have now that my hobby is at the gym and not the barn? Lots!

What else are you gonna do with that time? Happy hour? $10 drinks? Or worse, shop, like my idle hands do? The safest place my wallet can be is at the gym.

Life is short. Spend it somewhere you enjoy!

More importantly than the economics of it, we have one short life. Spend it somewhere good!

"Punching Bag - Thanks". Still polite. — “Punching Bag – Thanks”. Still polite.

Have you heard theory of the third place? Ray Oldenberg suggested our third place is where we go after work (our second place) and before home (our first place). It is a place we choose to go, where we enjoy the social interaction. More info here.

Gyms are our third place. They are where we want to go, and hang with people who want to be there. They understand our drive, our sticking points, and see us through them. They become our friends and sometimes chosen family.

Join the boxing gym!

I found something interesting today. Interesting in a trippy, time-warpy kind of way. It was a peek into human psychology, and it equally frustrated and amused me, as my mom and sister can attest.

"punching bag in here would be a great addition Thanks" — “punching bag in here would be a great addition Thanks”

My sister came across these notes tucked in an old brief case of mine. They were from one of two gyms I worked at concurrently many years ago. I can’t be sure of which gym, and I’m definitely not violating any confidentiality issues here.

I wasn’t the manager or owner of this gym, and I can assure you good gym owners love feedback. I’m certainly not complaining about this guy’s wanting a punching bag.

But, here’s this guy’s problem: he is looking for a niche activity in the wrong place. He is looking for a boxing gym in a health club. Yes yes, I know some clubs have heavy bags and speed bags, but if he really wants to box, he should go to a boxing gym.

If he’s a good boxer, he will need better equipment than a multi-use gym facility will provide. He would outgrow the basic heavy bag and still not be happy with this gym set up. Also if he is or aspires to be an accomplished boxer, it will be worth it to him to be around other boxers, people he can sweat with and learn from.

"More Free Weights and punching bag" — “More Free Weights and punching bag”

"Punching Bag Please" — “Punching Bag Please”

I encourage everybody to join a gym or a group. Whether it’s a regular neighborhood gym or a specialized gym, it will be worth it!

So here’s my advice for this dude with the bee in his…boxers. Join a boxing gym. Just do it! Join a boxing gym!!

"It would be wonderful to have a punching bag to get my perfect body on." I never met the guy but I like him; I bet he's got a great sense of humor! — “It would be wonderful to have a punching bag to get my perfect body on.” I never met the guy but I like him; I bet he’s got a great sense of humor!

It’s worth the money if it’s that important to you.

It’s worth the money if you’ll get that much enjoyment from it.

What’s the takeaway? Join a gym! Find your niche. It could be a regular fitness gym, a specialized gym, but join somewhere you want to go. Be grateful that you have somewhere to multitask so hard: get healthy, improve yourself, save money and bad calories you’d be wasting elsewhere, and be in good company!

I'm not sure if they ever got a punching bag. I hope he found his place! — I’m not sure if they ever got a punching bag. I hope he found his place!

What to do When Life Gets Crazy (Taking Ownership, Part 2)

July 26, 2016 by Kathryn Alexander 1 Comment

Last week I covered the importance of taking ownership of your life to get what you want. The process of creating new habits takes effort at the beginning, but it becomes easy once you are in the routine. Your workouts will make you feel good all day and sleep better at night. Healthy meals will help you lose fat and avoid the random energy slumps during the day.

Once this becomes second nature and you are in your groove, you will wonder how you lived before feeling so good. It seems easy. You’ll see.

Then, BAM. Life will hit you.

You’ll get a reminder that you aren’t actually completely in charge. More often than not, it will be a small but significant change that throws off your schedule, such as:

a minor injury that doesn’t require extensive treatment but necessitates change in your workouts
a change in work schedule
a vacation that throws your train off the tracks just long enough to shift your momentum
new responsibilities that take more of your time

Not all of these are even bad events. The work change can be because of a promotion, and vacations are sometimes the sweetest parts of life.

How to Handle a Small Disturbance

Plan for one week

These small but significant changes are often temporary. Sometimes you know the time frame, other times they go on indefinitely. In both cases, plan for the upcoming week. Just one week. Pack workout clothes to exercise at a different time of the day and scope out healthy fast food near you. You might even plan for fewer workouts this week, and that is OK! See how you manage this one test week and adjust accordingly.

If do fewer workouts, that’s ok; acknowledge that you are choosing how to spend your time, like you do a fiscal budget. Don’t say “I can’t, I don’t have time.” Acknowledge that your time was better served knocking down your to do list, and that you’re going to get back on it tomorrow or next week.

About Injuries

If you have a small, non serious injury, continue to workout around it. If your wrist is bothering you, don’t skip the gym! Go, and work the things you can. Lunges, step ups, possibly other cardio. Or go for a walk or run! Likewise, if your knee or hip hurts, continue to get your upper body and core stability work in. If getting to the gym takes an almost unreal amount of motivation for you, then it’s even more important that you don’t quit going! Go, and stretch. Go, and work the 3 exercises you can safely. Don’t lose your momentum!

Look to Learn from Others

Look around at other people who are in your position and successfully managing to do what you want to do. Ask the guy in your office who seems really fit how he handles the work hours, home life, and fits in exercise. He might know a killer cafe just off your regular path, or a great little gym you weren’t aware of.

Ask the busiest people you know how they manage their time. (Protip: be respectful of people’s time. Ask a succinct and specific question: “I have noticed that even when you’re super busy, you’re very successful. How do you manage all your work responsibilities, and find time to eat healthy with your family?)

Cut Down On Your Workout Frequency

This might not be what you expected me to say, but it’s absolutely ok. Sometimes you are just in a phase of life where you cannot workout as much. It’s OK to be on a maintenance plan. Re-evaluate your schedule, adjust accordingly, and find the best option. Workout twice a week if that’s all you can do. Take a half mile walk around the block twice a week if that’s all you can manage.

How to Handle a Large Disturbance

Unlike a minor setback, large changes in your life can be tremendously challenging and stressful for long durations. These are the worst of bad situations that only happen a few times in life.

This is when life dumps bad things on you, when everything is wrong, all at once; when you are stretched to your limit emotionally. This is usually serious and painful, like an illness threatening yourself or a loved one, or an extremely challenging work program.

Reframe

Step back and identify your main goal. What do you need to do? Get through residency. Graduate from the fire academy. See your chemotherapy through. Care for your mother, who is caring for your father, who has ALS. Support your wife while she’s exhausted, up with the new baby every 3 hours, all day.

Don’t work toward your exercise goals as aggressively during this time. Remember, these are the times you train for. You train for exactly this, to be healthy when you need to be, to be mentally sound when others need you to be. To have great habits to fall back upon, so that even your “unhealthy” isn’t disastrous.

Be Kind to Yourself

Be honest about what you can do. If you are extremely taxed emotionally or physically, you won’t recover as well, so your workouts cannot be as strenuous. Same scenario if you aren’t sleeping as well.

What do you like to do? Put on your favorite music and stretch? Do that for 10 minutes a day. Get a spontaneous walk around the office when you finished a project early.

In short, remember that moving and eating well will make you feel better, which can make the tougher times easier to handle. However, you must be kind to yourself and give yourself a break if you aren’t your usual superman or woman.

Remember, this too, shall pass.

Take Ownership to Get What You Want

July 18, 2016 by Kathryn Alexander 1 Comment

Taking ownership of your life, your body, your habits, and your results is the most important thing you can do in life.

This will be the most important blog post I write.

More important than any technical info, any recipe, or any magic secret. Taking ownership gives you freedom, control, and means you can get what you want.

Note: the concept of taking control of your life is one I have preached for a long time. (If you don’t control your life, how can you change it?) The word “ownership” and the concept of owning your decisions is one that Jocko Willink espouses. Thank you to Jocko for stating this more eloquently than I have ever even dreamed of.

Did You Workout Yesterday?

Did you workout yesterday? If not, why not? Did you get your workouts last week? If not, do your reasons sound like this:

I was so busy.
I had an unexpected meeting thrown at me.
I was so tired. I got to the end of the day and just couldn’t do it.
I forgot my gym bag. Or sports bra, or shoes, etc.
My kid got sick and it threw off my whole day.
I got roped into a lunch with coworkers.
I had a going away meeting with a friend who’s moving. She’s moving, I couldn’t miss that.
Oooh, I had a last minute date. Surprise happy hour!

Some of those are legitimate issues. If your kids get sick, you have to take care of them. Getting your job done means attending a meeting you didn’t know you had and working late to meet a deadline you can’t control.

Assess Your Life

You probably don’t have control of every aspect of your life or schedule, but you have control of enough things to be successful. Your responsibility is to identify your weaknesses, your challenges, and how you can overcome those things.

You also need to let go of your excuses. You need to know you can get workouts, plan your food, lose weight and increase strength even with your work and family responsibilities.

Don’t believe me? Look around. Many people in your situation are working full time, volunteering, driving kids around, and still making their health a priority. Somewhere among the 7 billion plus people sharing this planet are many people who have the exact, or almost exact, same scenario as you and overcame it.

They aren’t super moms and dads, uber successful people who get an extra 2 hours a day. They are people who encountered a problem, studied it until found a solution, and planned for it next time. This is all trial and error. They might have missed a workout or two until finding a workable solution, but you can get someone in your situation found that workable solution.

Consider again the reasons you had trouble getting in your workouts last week. Look at those reasons/excuses/roadblocks and be very honest with yourself about them. Are you actually too tired to exercise, or do you just hate your chosen exercise? Honestly identifying these reasons is key. From here, look for patterns. Are you raring to go Monday morning, weekend indulgences fresh on your mind, but tapering off by Wednesday?

Give this real thought. There aren’t right or wrong answers. Don’t feel shame about them. It’s not whining about excuses if you’re actually identifying roadblocks with the goal to eliminate or manage them.

Make a Plan

Take the “I’m too tired” reason for not working out. Perhaps you are so tired and this keeps you from working out 4 days a week. It might not even be an excuse because you are legitimately really tired!

Instead of telling yourself you must just barge through the fatigue, look at other areas in your life. Can you improve your sleep habits so you are more well rested? Perhaps your company treats you to a giant food fest at lunch that makes you crash in the afternoon. Work on feeling rested and it won’t take so much willpower to do your workout.

Knock Down Barriers

Let’s look at another. You forgot your gym bag. Guilty! I used to do it all the time. I’ve started carrying extra clothes in a bag in my trunk, and an outfit that’s nice enough for happy hour or dinner. I can get a workout and go straight from the gym. I don’t have to go home, skip my workout, get ready and then go.

That is preemptively planning for success. I don’t have to refuse last minute invites unless I want to! (Let’s be real; I’m a planner. I am SOOO down for dinner 2 Thursdays from now, 7:15pm).

In a more difficult scenario, you might find yourself at work, facing a deadline when you get a call about a sick kid. It’s hard to leave because you have bosses to whom you are accountable and you’re accountable to your team.

What do you do? You get your kid.

You miss your workout. Thats fine! It’s one day!

If having to leave work to pick up your child was a rare situation because he isn’t often sick and your spouse was out of town, then you don’t have to handle it differently. Take care of your family, eat a good dinner and get your next scheduled workout.

If it is a common occurrence that this makes you miss your workout, make a plan around it. You can do early morning workouts before any interruption, or tougher weekend workouts with quick low intensity exercise mid workday. Many people do this, especially busy people who are accountable most of the business hours. That doesn’t mean it’ll be easy, or fun.

But it will be worth it!

Plan Your Food Too

Food is a huge part of your success whether you’re trying to lose fat, gain muscle, or improve performance. Like you examined your workouts, look back on your diet. What did you eat for breakfast today? Did it push you in the right direction? Did the food and drink choices you made this week help you?

If not, what is the reason? Often it is just lack of preparation. You run out the door in the morning, and grab what happens to be in the fridge. Nothing in the fridge? There’s always that taco truck every day by work. (Or does that only happen in Austin? It feels like they will chase you down with food!) You have to prepare or you’ll end up making do with what aren’t the best options.

Parents often tell me it’s tough making healthy food choices with children. The kid’s tastes are fickle or they have kid birthday parties with sweets and junk food. Many parents have found success modeling healthy eating at home and including the children in the same meals as age appropriate.

As I grew up, my mom explained to me that sweets, such as those at birthday parties, are for special occasions. It made me understand that we can indulge guilt-free, but it doesn’t happen every day.

Include Family in Your Healthy Habits

As you change your habits, expect that you might get some pushback from your spouse, family and friends.

A 2014 study of data from over 2000 adults found that we are genetically more similar to people who choose as our friends than we are to strangers. Perhaps this can explain why people are sometimes threatened by the choices their friends make.

Have you ever noticed that if you decline a drink, or a dessert, people encourage you to “go ahead, have just one!”? Our friends and their habits are so familiar to us, that when we start to change, it affects them too.

However, wouldn’t you want a friend who is abstaining for health reasons to make that healthy choice? Absolutely! Is it Topo Chico in her glass? Vodka soda? As long as she is safe, it shouldn’t matter to us. Remember that this works the other way as well. You get to decide to have a salad, skip dessert, partake in dessert, drink or abstain.

Stand Your Ground

Here is where you have to stand by your decisions. Decide what your goals are and how aggressively you will pursue them. Then consider how it will affect your life and those around you (even if it shouldn’t affect them.)

If you decide to quit drinking for a month but you have a standing happy hour with your party crowd, prepare to (briefly) explain your decision if it comes up and stick with it.

Don’t Fall Into the Busy Trap

Who isn’t busy? Everybody is busy! The only people who aren’t busy are the people who planned well and worked hard to structure a life that allows flexibility. Until we achieve this, we are busy too!

Paradoxically, when you are super busy, life gets easier if you take the harder road. This means planning your workout and putting it on your calendar, packing your bag, and following through. Yes, it is harder to plan tomorrow’s dinner right now, but when dinner rolls around, it is a mental break to eat the healthy meal that is already prepared.

This also means planning your meals, and keeping in mind where you can eat healthy if you have to run out to a restaurant near your work.

To blame being busy, or blame other people’s decisions or circumstances gives those things power. It is a false power, however; they don’t truly have power of you.

Do This Now

Make a plan for tomorrow. Pick 1 thing: exercise, or food. Then, decide how you’ll succeed at that one thing tomorrow. If you pick exercise, decide today what you will do tomorrow, then plan for it! Pack that gym bag, or put your tennis shoes by the front door.

If you picked food, then decide right now what you can eat that will be healthy. Remember, lean protein + veggies + a side of carbs, and lots of water. This means you should stop by the store if you need. Make time for that. Need ideas? Some of my favorite recipes: citrus salmon & broccoli, oven baked Italian chicken & veggies, or my favorite easy breakfast.

Next week, I am going to cover what to do when life gets crazy. I mean crazy: when work owns your life, kids are at camp and every week is different, or a family member has terminal illness. Stay tuned for tips on how to manage being healthy through those times.