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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

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

Squat by Southwest IV in Austin March 12!

February 20, 2016 by Kathryn Alexander Leave a Comment

Squat by Southwest is back at Hyde Park Gym! Who will be king of the squats? In addition to being a great time, this year is extra special. This year’s event is dedicated to fundraising to help our friend Stephen Moore who was injured by an uninsured motorist.


stephenmooresquat

On Monday, February 8th, HPG Trainer and all-around great guy Stephen Moore was hit on his motorcycle by an innebriated, uninsured, and unlicensed individual, who ran but was later apprehended.

Unfortunately, Stephen had to have his right foot amputated.

Now, his gym family will be dedicating this year’s “Squat By” to fundraising efforts to assist with Stephen’s extensive medical bills. 

Squat by Southwest, which will be held on March 12 at 5: 00 pm, will have cash prizes for the best Men, Women, and Masters (40+ year old) lifters. The cost is $25 to compete, and $10 to spectate (links coming soon with rules and details).

We will also be hosting a silent auction – so if you have a local business, please contact Kathryn or Jacob about donating!

Contest rules in a nutshell: 3 attempts at a 1 rep max raw squat. More details coming soon!

Squat by Southwest will be limited to 40 participants so email jacob@vintagestrong.com or kathryn@kathrynalexander.com to reserve your spot now!

See facebook event here: Squat by Southwest IV: Squats IV Stephen.

Filed Under: Life, Misc., Recreation & Fun Tagged With: family, fun, fundraising, hydeparkgym, squat, squatbysouthwest

Mean People and Sissy Squats

January 25, 2015 by Kathryn Alexander Leave a Comment

I was 27 the first time I snow skied. Not exactly prime time for learning new motor skills, but I was positive I’d get the hang of it. Everybody skis. Besides, I know my functional anatomy, and I’m kinda athletic. Those things should count. Right? Ha.

Beginner lessons started at 10:00 am, but we southern snow bunnies hit the slopes earlier than that. We got our boots and skiis, bought me a big dorky helmet, and clomped over to the baby hill. I felt restricted by all those layers of clothes, and had zero dexterity with those gloves on. The sight of me walking in the boots even without skis was probably comical. We carried on.

The approximate .5% grade of the hill was actually enough fun for me to really enjoy my first few runs. I don’t know that anyone in the history of skiing has ever gone slower, but at least I didn’t have to worry about falling or running anyone over.  

Come lesson time, the instructor divided us into categories. Since I had already put on my boots and skis and run the baby hill, she sent me to a group she labeled level 3.  I protested; “No no, I want to learn from the beginning… I’ve never been in snow before yesterday.” She assured me I would be bored in Level 1, so I acquiesced.  

We Level 3s did a few test runs down the little slope I had practiced earlier. “Lookin’ good,” I thought. This is fun!


Here I am demonstrating a sissy squat, which enabled me to "pop up" like a kid after falling in the snow. Notice my torso is upright, which makes the squat harder. If this is too difficult, hinge forward at the hips as you descend. The long cou…

Here I am demonstrating a sissy squat, which enabled me to “pop up” like a kid after falling in the snow. Notice my torso is upright, which makes the squat harder. If this is too difficult, hinge forward at the hips as you descend. The long counterbalance of the machine is similar to skis in the way it anchors you to the ground. Imagine those are skis. Imagine I am freezing. The mittens are to help you envision the bitter cold.

Next we loaded up onto the ski lift, which I managed to do without embarrassing myself. I got this. The view was fantastic, and I soaked it in. By the time I looked down, I felt like it should be letting us off. It just kept going. And going. We dismounted at the top of a hill which was a wee bit outside my comfort zone.  


The ski lift of death.

The ski lift of death.

I made my way down the slope, making a wide slalom pattern so as to not pick up too much speed. I did let myself move a little faster as I went along, and really began to enjoy it. For a minute, I forgot the encumbrances of layers of clothes, gloves, goggles. The cold didn’t cross my mind. The skis didn’t seem like giant sticks tied to my feet. It was almost exhilarating.  Not exhilarating yet, but I could see the promise.

Suddenly I realized our class was stopped about halfway down the slope. I was moving at this point. Not fast, mind you, but moving, and I suddenly had to stop. I didn’t know how. I didn’t know how to stop. Pizza french fries, pizza french fries! Pizza panic!!

For every skier who is reading this, I ask for a bit of empathy, ok? Regardless of how easy it seems to you, I didn’t know what to do. I was on a collision course with the instructor and an audience of my classmates, and pizza wasn’t working. Rather than knock her out (which in hindsight would have been the proper course of action) I bailed. Yes, I threw myself onto the ground because I didn’t know how else to stop.

The instructor was highly amused. Had she not been so scornful, I think she would have laughed harder. I don’t remember her exact words, but I remember how she made me feel, laying there a cold mess in the snow. She mocked me in front of everyone but never bothered to teach me how to stop.

And so, that is how I skied for the duration of the week. I tempered my speed, and chose a fluffy snow pile to fall into when I needed to stop. Better than running over a kid or breaking a leg.


Stylin'.

Stylin’.

The instructor continued to think I was hilarious, and made mention of it for the remainder of the lesson. She was in her 50s. Plenty old enough to know she should treat people kinder. Or do her job, for goodness sakes and HELP ME. Luckily for her, I was a much more patient and reserved person back then, and I held in my anger.

I literally had to pep talk myself on that mountain. I told myself I am worthy.  After all, I am a child of God! Some people love me! I may not be good at skiing, I am good at something! Put me in a gym and I can show you something! Really, I told myself that my strength is working out, literally and figuratively, and that reminder kept my head up.

How Are Your Workouts Going?

Where are you now with your fitness goals? Did you make New Year’s Resolutions 8 weeks ago? Have you started a new workout plan, or health habit?  

New Year’s feels like so long ago! Many people have fallen off the wagon, broken resolutions, missed workouts. Is that you? If so, why?

I want to talk specifically about gyms. Utilized properly, well equipped gyms will give you the opportunity for the best results. Boot camps, outdoor workouts, group exercises classes, and workout DVDs certainly provide some health benefits. If those are your favorite things, by all means, continue with those.

But, if you aren’t reaching your goals despite putting in time and energy, look into adding resistance training to your routine. Join a gym. (Need more convincing? Read here.) You don’t have to be a gym rat or a workout zealot to make it work for you. You just have to realize that a well designed program is a tool to get you where you want to be. You don’t have to love it, even though many people grow to.  

Even in gyms, experienced lifters have strengths and weaknesses. The best Olympic lifters aren’t the best powerlifters. Even among the powerlifters, the best squatters aren’t always the strongest deadlifters. Don’t let others in the gym intimidate you, because they are bad (and good) at different things too.

Therein lies your challenge: find the right workout for you. I encourage everyone to learn the basic movements. Squats, deadlifts, overhead press, chest press, and pulls. Modify as you go.  Skip exercises that cause pain. Add exercises specific to your goals. 

Most importantly, remember: you do not have to be the best at it.  You just have to do it.  

Are you an accountant? A marketing manager? A mom or dad? You’ve probably spent your whole life working in a career outside the gym, or two. Of course you won’t walk in and be the best at it. You might not even be comfortable with it. That’s ok; you just have to do it.

Don’t compare yourself to experienced lifters and think you should be able to do what they do. Remember all the things you can do. You can probably play an instrument, provide advice on a niche subject, and learn new things. Those things make you YOU. Keep those things in your head, and then seek out the advice of a certified, intelligent trainer, and learn lifts that will help with your physique and performance goals.

Redemption

In the end, the Witch of Steamboat Springs paid me one of the best compliments I’ve ever received. She said that she’s never seen an adult get up after falling as easily as I did.  She said only children get up that easily, and that I just “pop up”. Fitting that her compliment referenced how many times I fell. What she didn’t know is that getting up in skis is just a sissy squat. Your feet stay anchored in skis or a sissy machine, and you just extend your knees (use your quads) to stand back up.

The incident taught me 2 other things: 1, I vowed to never make anyone feel as small as she did to me. That’s not the way to coach people. 2, I have weaknesses, yes. But I also have definitive strengths. I carry that thought with me and it gets me through situations where I am less experienced.

Surely we will fall again. We will ski into a snowbank, miss a lift, be short with someone, or miss an opportunity to show someone love. But what do you do? Get back up. Remember your worth. Tell yourself what you are good at, what you can do. Then get up, do it again, and do it better.


This view...  almost made it all worth it.  Yes, it was worth it.  Steamboat Springs 2011.

This view…  almost made it all worth it.  Yes, it was worth it.  Steamboat Springs 2011.

Filed Under: Life, Recreation & Fun Tagged With: fun, life, recreation, skiing, strength, training, vulnerability

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