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Recreation & Fun

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

February 9, 2021 by Kathryn Alexander Leave a Comment

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

We wouldn’t be shocked to see a decrease in fitness level when quitting an exercise program. But, the surprising part of the new work-from-home-economy is how our normal, pre-covid activities of daily living maintained a certain level of fitness, even if those activities didn’t seem difficult. Catching the stairs, hurrying across city blocks, and moving office supplies adds up, and many people are missing that in their new home-based routine. 

Way to Add Movement Back In

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

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

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

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

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

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

Execution of The New Plan

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

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

Filed Under: Life, Recreation & Fun Tagged With: fun, home workout, recreation, work from home, work habits

Is it Too Late to Get Your Summer Body?

July 23, 2019 by Kathryn Alexander Leave a Comment

It’s not too late to get in shape for summer! 


summer body.PNG

Do you ever just blink and feel like time flies by? It was just New Year! Now it’s summer! Everybody is talking about summer vacations, summer trips, training to get that summer body, and summer is HERE!

Likewise – I blinked, and 6 months have passed since I posted on the blog. The last post I wrote was about NY resolutions. 

(Well, it’s not the last post I wrote; it’s the last post I published. I write all the time. I just don’t take the time to edit them, take a good picture, and publish them. Big thank you to Jorge and Gary for the push to get going again!)


Summer is here!

What if you are still working on your summer body? What can you do right now, to make a difference, today? Lots of things! 


Kathryn skating.jpg

  • incorporate a 10 minute walk after meals, or after one meal

  • go to one new group class this week. Yoga, Pilates, body pump, whatever is your style

  • return to your favorite active past time. My friends and I went roller skating last week. Toooo much fun!! Also, I WON the throwback dress up contest, even though no one else competed. 🙂

  • add an extra serving of vegetables once today


Small changes add up!

At some point, after seeing the benefits of small changes, you will likely be ready to jump in a little more whole heartedly; training 4+ days a week, eating well 90% of the time.

If you aren’t there, for whatever reason – you’re a human taxi service for your kids, you’re working overtime, etc.- I understand. But don’t let that be an excuse for why you can’t make small changes, which add up. 

Will you get your goal summer body in a week? No, maybe not. Will you be on the cover of a fitness magazine next month? Probably not; it’s a competitive process.

But – will you feel better, and sleep better, and be proud of yourself? Yes! It’s worth it to get going! 

Build your nest

A West African proverb says “dooni dooni kononi be nyaga da”, which means “little by little, the bird builds its nest.”

Begin building your nest, and taking the small actions that will add up, until your nest is complete. Until you have peace with your body and yourself. 

Instituting new habits or change is the hardest part. Keeping a routine is much easier than starting. So, start these new habits and be proud of yourself!

Filed Under: Recreation & Fun Tagged With: quick tips, summer body

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?


The Texas coast

The Texas coast

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

We Are All Busy

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

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

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

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

Summer is busy, fall is busier

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


So many red dots.

So many red dots.

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

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

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

What Should You Do?

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

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

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

Your Homework

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

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

Guidelines

Your activity must be something: 

  • You can do everyday, or with some regularity

  • You are 95% sure you can maintain

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

The Rules

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

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

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

Why Just One Thing?

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

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

Examples:

  • Stretch for 15 minutes every evening

  • Attend yoga or Pilates class 3 times a week

  • Floss your teeth every day

  • Drink 64 ounces of water every day

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

  • Weight train 3 times per week

  • Get 8 hours of sleep every day

  • Cook a healthy breakfast every morning

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

  • Meditate for 15 minutes every day

  • Do a challenging sudoku or crossword puzzle every day

  • Express gratitude every day

  • Give a genuine compliment every day

  • Walk around your block every morning

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

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

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

Filed Under: Life, Misc., Recreation & Fun Tagged With: busy, goals, in a rut, investment, life, start here, timing, training, where to start

How to Stay Healthy During a Air Travel

June 11, 2018 by Kathryn Alexander Leave a Comment


Kathryn Paris.JPG

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

Stock Up on Sleep Beforehand

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

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

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

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

Strategically Pack Your Luggage

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

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

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


The wishing hole in Istanbul.

The wishing hole in Istanbul.


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

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

Get Up and Move!

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

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

Strategically Use Caffeine

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

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

Drink Water and Minimize Alcohol Intake

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

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

Acclimate to the Rhythms of the New Time Zone

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

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

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

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

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

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


Still the best place.

Still the best place.


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

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

Filed Under: Life, Misc., Recreation & Fun Tagged With: air travel, airplane, flight, healthy flying, life, misc

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.


Ed-weight.jpg

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


Ed Cosner preparing for a stone put.

Ed Cosner preparing for a stone put.

 

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

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

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

 

The Scottish Athletic Games

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

 

Ed Cosner, Athletic Director 

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


Ed and his wife, Sally. "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. 


Ed steadies the caber.

Ed steadies the caber.

Kathryn: What is your favorite event? 

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

Kathryn: What else do you love about the games?

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


Ed prepares for the weight over the bar event.

Ed prepares for the weight over the bar event.

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

 

Paint the Town Plaid!

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

 

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

Filed Under: Life, Misc., Real People, Recreation & Fun Tagged With: fun, Highland Games, San Antonio Highland Games

Austin’s Strongest Savage

February 27, 2017 by Kathryn Alexander 1 Comment

Rogue American Apparel and Big Tex Gym teamed up this past weekend to host Austin’s Strongest Savage, a US Strongman sanctioned competition. The event benefited 22 Kill, which works to support veterans’ mental health and prevent suicide. 

Good coffee, good beer, an amazing venue, and great athletes made for a memorable day!


Iron Savage Barbell. This place is real. 

Iron Savage Barbell. This place is real. 


Get this man a medal! When the audio wasn't loud enough around the coffee stand, Joel Huston Hendershott held speakers up for all to hear. Joel coordinated this event and did a fantastic job!

Get this man a medal! When the audio wasn’t loud enough around the coffee stand, Joel Huston Hendershott held speakers up for all to hear. Joel coordinated this event and did a fantastic job!


Ed Cosner and I. Ed drove in from Houston to watch and coach.

Ed Cosner and I. Ed drove in from Houston to watch and coach.


Ed Cosner coaches Sarah Herald before her car deadlifts. 

Ed Cosner coaches Sarah Herald before her car deadlifts. 


Esther Chou of Big Tex Gym hands Dom Liontas, men's super heavy weight champ, his prizes. Dom drove from Canada to compete!

Esther Chou of Big Tex Gym hands Dom Liontas, men’s super heavy weight champ, his prizes. Dom drove from Canada to compete!


Robert Impastato of Big Tex Gym and Willie Wessels of US Strongman pose with the men's heavyweight open winners.

Robert Impastato of Big Tex Gym and Willie Wessels of US Strongman pose with the men’s heavyweight open winners.


The men's masters winners show off their prize hatches. Winners from L-R are Lee Huddle, Christopher Loop Sr., and Mickey Tomlin.

The men’s masters winners show off their prize hatches. Winners from L-R are Lee Huddle, Christopher Loop Sr., and Mickey Tomlin.

Above, Stephen Moore clears 14 feet with the Sorinex center mass bell. 

Filed Under: Real People, Recreation & Fun, Training Tagged With: Big Tex Gym, Rogue American Apparel, strongman

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