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How to Follow Gym Etiquette

February 5, 2023 by Kathryn Alexander Leave a Comment

If you have ever wondered how to follow gym etiquette, you are not alone. Proper gym etiquette is not complicated; there are a few gym-specific things to know, but otherwise it is pretty much common sense and common courtesy. Be nice to people, share with people, and leave the gym clean and organized. Read on for tips on gym etiquette.

Gym etiquette tips for how to follow gym etiquette. Kathryn Alexander Personal Training in Austin, Texas.

How to Work With Others in the Gym

The most important etiquette tip of all is to simply be respectful of others in the gym. In a public space, people will differ on how they prefer to interact. Some lifters prefer to get their training in and leave with minimal involvement of others. When you see this preference in somebody, please respect it. Other people find the gym a great social situation and want to chat and lift with others. A general rule of thumb is to politely reinforce your boundaries (“great to see you! I’m going to go lift now. See you next time.”) and respect others. 

This means do NOT offer unsolicited advice to people. No matter what. People who want help will seek it. This goes for trainers as well. Despite what your sales lead tells you, do not go tell someone they are doing something wrong. There are other ways to open up conversation and offer support, but unsolicited criticism/advice/suggestions are not the way to do that. 

Other things that I consider to be both common sense and worth saying are to give people personal space and be aware of what people are doing around you. 

How to Use Cameras and Videos in the Gym

Trending right now is the use of cameras and videos in the gym. People are videoing their lifts, either for form checks, for their coach, for social media, etc. Inevitably there are issues with the use of video in a public place. Just this week, a girl posted a video of a guy “hitting on her” and reposted it to shame him. In this situation, he didn’t appear to be rude. Of course, there are situations where people are creepy, where people aren’t, where people are misunderstood. 

A good rule here is that videoing others in the gym is an invasion of space. It’s rude; don’t do it. Sure, videoing your lifts discretely is fine, but a public gym is not your production room. Remember, other people just want to lift without dodging a million cameras walking through the weight room. 

Etiquette of Cell Phone Use in the Gym

Exercise tracking is becoming much more popular, and it’s a great way to log your training. My clients, workout partner and I all use Train Heroic to train our workouts. You’ll see us in the gym inputting our numbers quickly between sets. I’m certainly not entirely anti-cell phone use, and I highly encourage the use of phones for logging your training and form check videos.

But please remember no one (literally no one) wants to hear your conversations or your music. Save your chatting for after your session and use your ear buds. Just don’t hog equipment for 20 minutes between sets because your Insta is fire today. K? Get your work in and get out.

How to Work in With Someone

This is “how to follow gym etiquette” 101. Working in with others allows gyms to flow when it’s busy. In this case, you might end up sharing the equipment. People call this “working in” with someone. Resistance training typically has a lifting period and a resting period, which s conducive to sharing. When I lift, my set takes 30-60 seconds. I’ll rest for 1-3 minutes. This is a great time for someone else to work in. 

How to Share Gym Equipment

The best situation for working in or sharing equipment with someone is if you don’t have to change the equipment too much. Generally speaking, if someone is doing something like squat, deadlift, bench, cleans, or jerks, it is probably better to wait. Unless your program is very similar to theirs, and your set up (ie height, seat position) is as well, there will be so many variables that it is easier on both of you to not share. 

Accessory work is a bit more conducive to sharing. Pin selectorized equipment is easy to share, as it doesn’t require loading and unloading weight plates. Dumbbells and the free weight benches are also conducive to sharing, as you can quickly move your weights in and out of the shared work area.

How to Clean Gym Equipment

Wipe down equipment before you use it if it’s dirty. Wipe down equipment after you use it. Clean up any sweat, chalk, blood, or whatever else you left behind. After that, you should still wash your hands, wash your clothes, and shower off. You don’t have to be a germ phobe, but just know you probably want to change clothes before you sit down on your couch at home. 

How to Treat the Equipment and Use it For What it’s For

The number one benefit of having a fully stocked gym is access to all the great equipment. This is contingent on the integrity of the equipment, which is contingent on taking good care of it. Do not drop the dumbbells. Use the bars for what they are designed for. Each gym will typically explain this to you. Some gyms have specialty bars like squat bars, deadlift bars, and specific bars for rack pulls. Using them in the wrong setting can injure you or ruin the bar. 

Additionally, remember that there are certain things you can do only in certain areas. There are typically just a few squat racks, but you can do curls anywhere in the gym. Ergo, don’t curl in the squat rack. Don’t do lunges on a deadlift platform. You’ll appreciate when other people give the same respect so you can get your lifts done as you’d like. 

How to Put The Weights Back

Pick ’em up, put ’em back. Haha! Seems easy to me. Like camping, pack out what you pack in, and leave it better than you found it. This means if you bring over bands, chains, straps, specialty bars, or anything else, you have to return it. Do not leave a plate on a machine because you think it’s someone else’s starting point. It’s probably not. This is one of my biggest gym pet peeves. People leave a 45 pound plate on a machine often. The people who do not start with a 45 pound plate on it are the people who can’t move a 45 pound plate. Rude rude.

Return equipment to its starting point and put your own equipment up. Do not leave the dumbbells out either. And don’t expect me to not chew you out if I catch you leaving the gym a mess. 

Other Tips on How to Follow Gym Etiquette

There are many many other things I could write about how to follow gym etiquette. Again, may of them are specific to each gym, and are common sense.

  • Don’t jump rope inside. 
  • Don’t claim an entire area as yours.
  • Wash your clothes, and lift in clean clothes. Please.
  • Don’t bring your dog. 
  • Wear deodorant.
  • Follow the rules specific to your gym.

Finally, speak to the owners/staff if someone is being rude to you. Gym owners are among the most passionate and compassionate people I’ve ever met. It’s not a lucrative field, and it’s one they usually go in for the love of it. They want to help you and they want you to succeed. 

The gym really is a friendly place! You’ll find many many people are cheering for you at a gym, and you’ll feel very supported.

Where to Start

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

Happy training! 

Filed Under: How To Tagged With: how to, training

How to Goblet Squat

January 11, 2023 by Kathryn Alexander Leave a Comment

Learn how to goblet squat as we cover the benefits, variations, and training techniques to implementing the goblet squat.

The goblet squat is a great squat variation that is effective as a training tool and teaching tool. It naturally predisposes one toward optimal form, making it easy to feel a good squat. It is accessible too, as it can be done with any implement that you can hold at your chest.

The placement of the implement (high, at your chest) recruits your anterior musculature more than a back squat does, meaning you’ll use your torso a good bit. Fun fact, I felt my abs work harder than I ever have in my life, during a heavy front squat. More than a crunch, hanging leg raise, or any ab workout style class I did; it was the front squat that required so much from my abs.

You can use the goblet squat as a warm up, learning tool, or main lift. Check out the directions and video below for more thorough directions.

How to goblet squat by Kathryn Alexander of Alexander Training

How to Goblet Squat

  • hold the weight in your upward facing palms
  • press elbows toward each other so your elbows are under the weight, not pointing toward the sides of the room
  • keep trunk tight and neutral
  • break at the hips to initiate squat
  • sit deep into heels
  • squeeze big toe into the ground and squeeze your glutes as you stand

How Many Goblet Squats Should You Do?

Since the goblet squat can be used as a main lift or an accessory, you have a lot of parameters to choose from. If your goal is to use it as a strength exercise, you’ll work up to heavy weight in the 5-8 rep range. If you’d like to use it as assistance work (typically after your heavier, bigger lifts), then you can do more like 10-20 reps.

Remember to use the goblet squat to serve you and your goals! If you have questions about how to add it in your training program, please feel free to comment or email me! kathryn@kathrynalexander.com

If you’d like to learn more about working together on a custom program for you, please message me here and we can schedule a free consult.

See More From the “How-To” Series Below

how to stay fit with a desk job

How to Stay Fit With a Desk Job

Gym etiquette tips for how to follow gym etiquette. Kathryn Alexander Personal Training in Austin, Texas.

How to Follow Gym Etiquette

How to begin lifting weights. Kathryn Alexander of Alexander Training swings a kettlebell in her garage gym.

How to Begin Lifting Weights

How to do bear crawls demonstrated by Kathryn Alexander of Alexander Training

How to do Bear Crawls

how to do band pullaparts by Kathryn Alexander of Alexander Training

How to do Band Pullaparts

Bulgarian split squat or rear leg elevated split squat demonstrated by Kathryn Alexander of Alexander Training

How to do Lunges and Lunge Variations

Filed Under: How To Tagged With: how to, training

How to Begin Lifting Weights

January 9, 2023 by Kathryn Alexander 2 Comments

In case you were wondering if this is a good time to begin lifting weights: any time is a good time to begin lifting weights! You are not too old, and you are not too weak, you are not too busy.

Lifting weights truly can change your life! It is like a cheat code – if you are stronger, everything feels easier. If you are healthier, the good times feel great. You don’t have to be strong to start, and you don’t have to want to be a bodybuilder or meathead.

  • increases in strength, which apply to all activities of daily living such as walking up stairs or carrying a kid around, or doing yard work
  • increases in bone density, which are especially important for women, fair skinned, and thin individuals
  • improvements in mental health, stress reduction, and confidence
  • reduction in all-cause mortality from 30-60 minutes of muscle strengthening a week

Additionally, there are many ways to practice resistance training: lifting weights with free weights, kettlebells, dumbbells, or using band resistance or even bodyweight exercises. All of this is lifting. You can do this at the gym or at home. 

I recommend going to your doctor to get a baseline physical before you begin. From there, remember: you can lift weights! 

How to begin lifting weights. Kathryn Alexander of Alexander Training swings a kettlebell in her garage gym. Photo by Ben Porter.

What Do You Need to Start Lifting Weights

The great thing about lifting weights is that you can begin with very little. You can start at home with bodyweight exercises. If it suits you, you can start at the gym with machines and free weights. The gym is for beginners and advanced lifters alike, and so are all the means by which you can lift: bodyweight exercises, bands, machines or dumbbells. Any of these methods of training can increase strength.

If you enjoy lifting at home, you can lift at home as long as you’d like. The options for home gym builds these days are amazing, from basic and utilitarian to truly incredible training facilities. Check out Garage Gym Reviews for inspiration and information about how to build the perfect home gym for you. It’s very fun to have training equipment at home, but it’s not a necessity. Many of my clients prefer to keep their home home, and commute to the gym. 

A word of warning: a home gym won’t save you money. There’s a good chance you’ll get hooked, and you’ll want one more barbell, then a few more weights, then that fun new accessory, and then a garage renovation to house it all. Don’t say I didn’t warn ya! 

The most important thing to remember is that you start where you start. It is relative to where you are in your fitness and strength levels. Start with an appropriate amount of weight, like Goldilocks (not too much, not too little). Actually, err on the side of too light. Rest, repeat, and add a bit of a challenge next time.

Beginners Weight Lifting Tips

In the next section, I’ll give you concrete starting points, such as what exercises to learn for a solid foundation of good form. Remember mindset is very important too, so keep these quick tips in mind as you begin your weight lifting career. (Note that when I say weight lifter, I am referring to one who lifts weights, not only one who competes in the sport of weightlifting.)

  1. Just do it! Just get started! Even if you are a bit apprehensive, confused, or timid. Nobody knows everything, and nobody starts as anything but a beginner. Just do it; trust me, it’ll get better! 
  2. Start light. Whether it is a machine you aren’t familiar with, or free weights that offer a gazillion weight options; start very light. Feel out the movement with the light weight and think about it as you go. Your analysis of the movement will tell you how to proceed as far as adding weights.
  3. Building off the last point: focus on the feel of the movement and the muscles that you are using. Studying anatomy will help this but is not a prerequisite. Even if you don’t know anatomy, you can learn from your body as you move. 
  4. Identify your sticking point if you are having a hard time moving forward. Is it lack of confidence in you routine? A tight schedule? Need some new equipment? There is an answer to all of those, whether it is working with a training, following a training program to maximize time spent (try a free week on any of my programs here) or hitting up craigslist.com to get you started with equipment. 
  5. Try this to learn more about your shoulders and posture in less than two minutes.
  6. Remember all the benefits of lifting weights! The health, physique and mental benefits will always work in your favor. 
  7. Back to number 1: just do it! 

Get a Trainer

If you do your due diligence, you can find a professional trainer who truly views this industry as a profession. This means he or she will teach you well, help you move quickly and not waste time, prevent injury as much as possible, and write a specific program for what you are working for. 

A trainer can help you find modifications so exercises fit your body best, help you work through your sticking points, and even help build your confidence and keep you accountable. 

It is my goal to educate my clients as we go so they can be independent. I don’t ever want to quit working with my clients, but I always want them to have a plan and the ability to do it on their own. Often, people need just a few months to get their feet under them and have all the tools to proceed independently. In that case, I’m happy happy to hear their progress reports as they break off onto their own.

Form

Study form as you begin lifting weights. Good form will apply to exercise regardless of what kind of implements, weights, or bodyweight exercises you are utilizing. Good form will allow you to move faster toward your goals, prevent injury, and get the most out of each exercise. Don’t let fear of perfection slow you down, though. There is a wide gray area of safe and acceptable form. Do your best and plan to improve as you go. Remember Tip number 1: just do it! 

Beginner Body Weight Exercises

The following exercises are foundational to movement. That means these should be practiced by beginners, and continually utilized through your lifting career. They’ll become easier, but I want you to always practice them deliberately. They’ll become more like warm up and reinforcement work than hard working sets as you progress. 

Watch these videos and practice the movements. Please reach out to me if you have questions!

Basic squat with no weight

basic squat with no weight
Y for rear delts
plank walk out
reverse lunge
hinge
dead bug

Beginning Resistance Training with Bands

Resistance bands can help you develop strength at different angles. Please be careful to buy good bands, keep them inside, and check frequently for potential tears. Also be certain that your anchor point is secure so that you won’t pop yourself in the microphone you are wearing on your face as you teach a group exercise class in front of 25 sorority girls at LSU circa 2004. Hypothetically, haha, that would be sooo embarrassing.

band pullaparts
band row
band deadlift

Beginner Weight Exercises

goblet squat
dumbbell overhead press
machine row

For a full post about how to do the goblet squat, click here.

Create a Routine

Building exercise into your routine and following a plan will help you maintain your lifting habits. Remember, lifting weights will help you as long as you are able to lift, so find a way to lift for many many years. It is about consistency and progress, not perfection and knowing-it-all. Nobody knows it all, and nobody is perfect at first, if ever. Please don’t let that stop you from getting started on an enjoyable hobby that can save your life! 

For an in-depth look at how to find or develop a training plan, read here.

Begin Lifting Weights Today!

Lifting weights can make your life better almost immediately, with very little cost or equipment necessary to begin. I hope you try some of these exercises linked above and begin your strength journey. I wish you the best of luck, and invite you to please email me kathryn@kathrynalexander.com with questions, progress updates, and my favorite, your wins! Happy lifting! 

Filed Under: How To Tagged With: how to, start here, training

Pushups on Vacation: A Success Story from the Beach

May 9, 2022 by Kathryn Alexander Leave a Comment

Pushups on the beach: a happy client of Kathryn Alexander (Alexander Training) shares her picture from vacation.
Pushups on the beach: a happy client of Kathryn Alexander (Alexander Training) shares her picture from vacation.

Pushups on Vacation

This is a throwback text to one of my favorite client texts ever. Her goal with working with me was to improve strength and performance on a few specific tests, pushups included.

In the process, she found she was a good lifter, and good at pushups, and even enjoyed doing pushups on vacation!

Want To Improve Your Pushups?

Check out The Home Team, my monthly workout that is created specifically for home exercisers. It utilizes a few dumbbells, a band, and yes, pushups! Follow that link to get your first week free.

Filed Under: Testimonials Tagged With: success story, testimonials, training

How to Do The Dead Bug

May 4, 2021 by Kathryn Alexander Leave a Comment

The dead bug is a trunk and core stability exercise that can be done at beginner to more advanced levels. As long as you can safely lay flat on your back on the floor, you can do it. Read below and watch the videos to learn how to do the dead bug and its variations.

Begin with the easiest version, described below. Once you have mastered that, you can progress to the tougher versions by using a foam roller, or performing the 4-way dead bug. Videos are below.

How to Do The Dead Bug

  • lay on your back with arms and legs extended into the air

  • squeeze your abs to press your back into the ground

  • maintain this abdominal squeeze

  • extend your right arm and left leg toward the floor in a controlled manner

  • shorten your range of motion if your low back pops off the ground

  • return to your start position, and repeat with your opposite arm and leg

Practice, practice. You’ll get it- this one’s a thinker! 

Performing the dead bug on a foam roller provides an extra stability challenge.

The 4 way dead bug is the toughest. Keep your abs very engaged and low back pressed into the ground. This is a tough variation. I’d ideally like your reps to be better than my first rep in the video. Watch the reps to see if you can spot the difference.

How To Incorporate The Dead Bug In Your Program

Add this exercise in last, or with your ab/core work. You typically don’t want to exhaust your trunk musculature and then go do an exercise that requires core stability for safety, like the barbell squat. For this reason, you’ll often see more focused ab and core work at the end of a session. 

Start with 5 well executed reps per side. If that’s easy, add more reps up to 10. At 10 high quality reps, you can start incorporating the harder versions. The goal is always quality over quantity, so you can drop back to 5 reps again when trying a more challenging version. 

Happy training! Let me know how you incorporate the dead bug into your program! As always, feel free to email me with questions! Kathryn@kathrynalexander.com.

Learn More New Exercises Below

how to stay fit with a desk job

How to Stay Fit With a Desk Job

Gym etiquette tips for how to follow gym etiquette. Kathryn Alexander Personal Training in Austin, Texas.

How to Follow Gym Etiquette

How to goblet squat by Kathryn Alexander of Alexander Training

How to Goblet Squat

How to begin lifting weights. Kathryn Alexander of Alexander Training swings a kettlebell in her garage gym.

How to Begin Lifting Weights

How to do bear crawls demonstrated by Kathryn Alexander of Alexander Training

How to do Bear Crawls

how to do band pullaparts by Kathryn Alexander of Alexander Training

How to do Band Pullaparts

Filed Under: How To Tagged With: how to, training

Backyard Conditioning

April 27, 2021 by Kathryn Alexander Leave a Comment

Sometimes you just need a backyard conditioning session. Find yourself a little bit of grass and try this session. Each exercise name is a video link.

  • squat

  • bear crawl

  • lunge

  • lateral lunge

  • windmill

Do 5-10 reps of each exercise and then move on to the next exercise. Do the whole first round with no equipment. When you have done all of the exercises, rest for 1-2 minutes and repeat. You can do the entire session with no equipment, but some of the videos show equipment being used. IF you have weights, you can use them on round 2 and later.

Round 2

If you want an increase in challenge on the second round, try squat jumps instead of squats, and Bulgarian split squats instead of lunges. Your round will look like this:


BSS_Alexander.jpg

  • squat jump

  • bear crawl

  • Bulgarian split squat

  • lateral lunge

  • windmill

Aim for 3 rounds and reassess. Work hard but work smart. Listen to your body, and rest as you need.

Cooldown & Stretching

When you have done all the rounds you’d like, walk a few laps as your heart rate decreases. Then do the following stretches, 30 seconds per side, twice.

  • standing hip flexor stretch

  • standing hamstrings stretch

  • side stretch

Filed Under: Training Tagged With: training

Different Styles of Cardio and How They Can Help You

February 10, 2021 by Kathryn Alexander Leave a Comment

Love it or hate it, cardio is great for you. Cardio can improve your health, quality of life, and athletic and physique goals. There are many ways to do cardio, though, so let’s cover the details so you can discover what style is best for you.

American Heart Association Guidelines

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

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

  • at least 25 minutes of vigorous aerobic activity 3 days per week for a total of 75 minutes


Alexander-cardio.jpg

Low Intensity Steady State

LISS cardio is done at a very low intensity, or slow pace, usually for an extended period of time. This is usually a long walk and is done for recovery or just extra movement. If you are an experienced swimmer or cyclist and can settle into an easy pace, you can do LISS with those methods too. If you are physically exhausted from an accumulation of hard training, this is a good option. 

Moderate Intensity Exercise

Moderate intensity exercise is a step above LISS in intensity, but is very do-able for a period of time. Examples include brisk walking, walking on a treadmill at an incline, jogging, cycling, rowing or swimming. Moderate intensity exercise can be done multiple times a week.

High Intensity Exercise

High intensity exercise is vigorous in nature and feels highly exertional. High intensity exercise sessions will usually be harder and quicker than moderate or low intensity. Examples include running, hard cycling, swimming and jump roping.

High Intensity Interval Training

High intensity interval training (HIIT) is characterized by bouts of high intensity alternating with low intensity or rest intervals. The high intensity intervals are typically done at an exertion level near impossible to maintain, thus necessitating the rest periods. Examples include sprints, hill sprints, stair climbing, kettle bell swinging, and jump roping. You might do HIIT only a couple times a week since it is quite demanding.

It All Adds Up!

Remember that exercise accumulates! No movement is wasted! Find something fun and try a new cardio method today!

Filed Under: Training Tagged With: training

Outdoor Training for Power, Part 2

July 21, 2020 by Kathryn Alexander Leave a Comment


Skipping for power training. All photos on this blog post by Ben Porter Photography.

Skipping for power training. All photos on this blog post by Ben Porter Photography.

When I started this series about outdoor training for power, this was a supplement to gym training. This was pre-corona, pre-masks and social distancing. Now, it’s a viable training option for when you can’t, or don’t want to go to the gym.

If you missed Part 1, a beginning/intermediate protocol, start there. If you haven’t been jogging on a regular basis for at least 3 weeks, start with the conservative version outlined in Part 1. Trust me, it’s worth the time to lay down some ground work.

Read this: Outdoor Training for Power, Part I

This protocol, Part 2, is a little more plyometric, a little more powerful. The same rules apply, so let’s begin there.

Training Session Overview

Do this session in the order that follows. Exercises are covered in detail below.

  • Warm up

  • bleachers or stair run

  • Bulgarian split squat

  • box jumps

  • pushups

  • cool down

Training Session – Warm up

Walk a lap.

Jog a lap.

Do a few stretches if you’d like, but save the aggressive stretching for post training.

Bleachers or Stairs

If you can find safe, sturdy bleachers or stairs to walk or run, begin there. Begin by walking a lap or two. From there, set a goal. The stairs I walk are approximately 40 steps, so I go up and down them about 30 times. Each lap takes less than a minute, so it’s fairly easy to gauge how many more I have left in me.

I recommend doing 5 – 10 laps depending on the length of the stairs, and noting both how long it took you and how tired you feel after. From there, you can make appropriate adjustments.

A true recommendation of how many to do would vary wildly from person to person. For the first session, do that 5 – 10 range and continue with the workout. Based on how you feel later in the day and how you recover tomorrow, you’ll have a better idea how many to do in the future.

Total reps: 5-10 to begin

Bulgarian Split Squat


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The Bulgarian split squat is also called the rear leg elevated split squat. Set up on solid footing on both legs, with the leg behind you elevated. Remember you are standing on railroad tracks, not a tight rope. That bit of lateral space between your right and left leg will give you stability. Do the first set without weight. You can hold a weight on the next sets if you would like.

Sets x reps: 2×10

If you’re repeating this workout, you can do a third and fourth set.

Box Jumps


BSP_2548.jpg


BSP_2541.jpg


BSP_2545.jpg

You can use a box, bleachers, or stairs to jump onto here; anything as long as it is stable. Start at a very low height to begin. Remember, you can develop power without even jumping onto anything, so don’t go crazy with the height just yet.

Stand about a half a step away from the box, with feet about hip width apart. To begin, move into a half squat position, with your arms behind you. Explosively jump up, pressing yourself away from the ground, as you throw your arms forward. Arms move in the direction you are going.

Your legs and feet should move and land together. Absorb the impact by bending at the knees and hips as you land.

STEP down. Don’t jump.

Do small sets of the box jump so you can retain crisp, powerful movements. NO slogging through sloppy reps!

Total reps: 15, done in small sets of 2 or 3.

Pushups


BSP_2588.jpg


BSP_2594.jpg


BSP_2610.jpg


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Oh, how I love pushups! These are good for everybody and can be done almost anywhere! If you have bleachers, you can use them to modify pushups for more or less challenge. If pushups from your feet are too challenging right now, do pushups with your upper body elevated.

First, find your grip. If you are doing pushups from the bleachers, please do not stand far away from the bleachers and dive bomb forward to catch the bleachers! Place your hands a bit wider than shoulder width, and then step your feet back. Your hands should be straight forward from your chest, not your eyeballs. If you were doing pushups from the ground, this would mean your hands are at chest level, and not under your face.

From here, think about squeezing under your armpits. This will use your lats to stabilize your shoulders, and keep your shoulders from inching up toward your ears.

You can even think of pulling yourself to the bleachers or ground, so your back stays engaged as you do your pushups. Bend at the elbows, keep your chin tucked, and when your chest is bleacher or ground level, push back up.

You’ll find it helpful to squeeze your whole torso, glutes, and abs as you do pushups. Make your body a solid plank, not a wet noodle!

Sets x reps: 3 challenging sets. Save 2 in the tank. This means if you think you could do 10, do 8. If you’re rolling along and you could do 20, stop at 18.

Cool Down

Jog or walk two laps.

Stretch hamstrings, hip flexors, glutes and chest. This chest stretch can be done on flat ground without a foam roller (which the video shows).

Hold each stretch for 30 seconds and repeat.

Try this session out and let me know how it goes! Email me: kathryn@kathrynalexander.com

I can’t wait to hear!

Filed Under: Training Tagged With: training

Outdoor Training for Power

February 10, 2020 by Kathryn Alexander Leave a Comment


Skipping for power training. All photos on this blog post by Ben Porter Photography.

Skipping for power training. All photos on this blog post by Ben Porter Photography.

Do you ever feel like your training needs a bump? Are you in a rut more than you are in a groove? Take your training outside! It’s becoming better weather by the day and it’s a great opportunity to challenge your body in a different way. 

Power movements and sprinting increase calories burned, increase conditioning and cardiovascular capacity and build muscle. Have you ever seen a skinny fat sprinter? Probably not. These are all reasons to take your training to the track. 

I’m going to give you to protocols here, and I want you to take the more conservative one if you haven’t been including jogging in your program in the last three weeks.

Training Session


running track training Austin

Walk a lap.

Jog a lap.

Build ups:

  • 100 meters. Start at 50% and build to 60%

  • 100 meters. Start at 50% and build to 70%.

  • 100 meters. Start at 50% and build to 80%.

A build up is where you begin the distance at a certain sub-max pace and accelerate into a harder run. It is not a sprint.

Important: If running is new in your program, skip the hard runs and move right to skipping. (After you have done this program three times asymptomatically and pain-free, you can add the hard runs.)

If you are currently conditioned for running, then do two harder build ups:

Start at 70 and build to 90%. Repeat.

Skipping

Skip 50 meters, walk back, and repeat. These should be powerful! If you have to slog through these, your session is over! Moved to the cool down and stretch.

Broad Jumps

Want more? Still have some pep in you? Do 7 broad jumps.

Power! Fast! Commit! Big execution and stick the landing.  Knees as wide as feet, not caving in. Like skips, these jumps should be powerful. If you feel like this is a grind, stop there. Slogging through power exercises defeats the purpose. 


track training broad jump 3


track training broad jump 2


track training broad jump 1

Cool Down

Jog or walk two laps.

Stretch hamstrings, quads, and glutes.

Try It!

Try out this session and let me know how it goes! Once you’ve done this session a few times, try Part 2. It is similar but slightly advanced. As always, email me if you have questions! Happy training!

Filed Under: Training Tagged With: training

Press On

October 25, 2018 by Kathryn Alexander Leave a Comment

I had the greatest client session yesterday and wanted to share with you the lessons learned. 

My client let me know before her session that she was not feeling up to par. Nothing catastrophic or contagious, but that we might need to take it into account. 

Since she let me know ahead of time, I was able to look at her program and keep in mind some potential adjustments. Some Plan B’s, if necessary. 

When she got to the gym, we discussed specifics and decided to go ahead with the plan, take a little longer warm up time, and assess along the way. 

The workout included bench press, squats, and barbell rows, so it wasn’t no sissy workout, yall. We left off a couple of the heaviest sets for bench and squats, but she still did 80% of the planned session.

Romanian deadlifts were added in, and a lunge superset was cut. 

It worked. She left feeling refreshed and not run down. 

Press On

Appropriately timed, Dave Draper wrote in his weekly column, published today 10/24, “We press on. Something hurts, we assess it curiously and work around it. We lift and learn.”

Currently published at https://www.davedraper.com/dave-draper-columns.html the column is titled “A Chill in the Air”.

I love that! That’s exactly it! You don’t have to quit if something is off. Try to keep your plan, and make adjustments as you warm up and get feedback from your body.

Things She Did Right


lessons-learned-press-on.jpg

  • She let me know what she was feeling, and in time to make adjustments if necessary

  • She was honest about her capability

  • She trusted me to try the program, to “press on” 

  • She gave it a real go- hard work, adjusted for her body’s condition that day

  • And, she updated me.

    Talk about a happy trainer! That message made my day. 

Lessons Learned

Follow Dave’s advice, and assess curiously. Don’t immediately write off your plan. Start with a slow warm up, and if you feel good, if your body gives you a green light, progress. Continue to use each set as an indicator for the next.

You might need to adjust, but you might not. Have you ever felt a little off but had a great session? Sometimes you surprise yourself. Let me know; I’d love to hear your stories!

Filed Under: Training Tagged With: real people, training

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: Attitude & Mindset Tagged With: start here, training, where to start

Guillermo builds his strength through online training

April 9, 2018 by Kathryn Alexander Leave a Comment

Client Spotlight: Guillermo

I like to do client spotlights because: A, I am super proud of my clients, and B, real people’s stories fascinate me. This is the story of how Guillermo got strong strong through online personal training.

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

An introduction to Guillermo, in his own words:


Guillermo

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

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


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

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

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

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

What did you expect from training remotely?

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

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

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

What kind of results have you seen from online training with me?

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

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

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

Train-Heroic-Guillermo.PNG

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

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


Anything else you are enjoying about the online training?

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

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

Final note from Kathryn

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

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

Filed Under: Testimonials Tagged With: clients, real people, success stories, testimonials, Train Heroic, training

HIIT Interval Training for Fat Loss with Erika Lopez on KVUE

December 30, 2017 by Kathryn Alexander Leave a Comment

Today on the KVUE Exercise Minute, Erika Lopez and I discuss HIIT Interval training for fat loss. Please see the link for the entire video, and for exercise demonstrations. 

Video here: HIIT Interval Training with Kathryn Alexander and Erika Lopez


Erika_Kathryn_conditioning.png

Erika: I am here with Kathryn Alexander. We are talking about some of the questions I’ve been getting on social media. They have been asking what is the best form of cardio that is most effective for weight loss. What do you recommend?

Kathryn: I would say HIIT training. High intensity interval training is going to be the most effective for burning a lot of calories, increasing conditioning, and that results in fat loss.

Erika: What exactly is HIIT training?

Kathryn: HIIT means high intensity interval training, and it means for a period of time, you’re going to work really hard – harder than you can maintain at a steady pace –  but then you bring it back down.

Erika: So what are some of the exercises that we can do for a HIIT workout?

Kathryn: A good option at home is to do mountain climbers for 30 seconds, and then on your next interval, you can do plank jacks, rest, on your next interval you can do jumping jacks. I would say a hard 30 seconds, rest, 30 seconds to a minute.

Erika: Perfect. And so as long as you continue to get your heart rate up and then bring it down that’s what’s most important.

Kathryn: Exactly.


Erika_Kathryn_KVUE

 

Erika, thank you so much for the opportunity to be on the KVUE Exercise Minute! 

If you are reading and have questions, please feel free to email me! kathryn@kathrynalexander.com

Filed Under: Training Tagged With: training

Time Demands, Heart Disease, and Saving the World

October 22, 2017 by Kathryn Alexander Leave a Comment

How do people get everything done? My to-do list is never ending. I’m not some special exception with a busier life; you can probably relate. Check this out: 

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


Multi-tasking, obviously.

Multi-tasking, obviously.

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

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

 

Setting Expectations

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

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

It’s time I change my approach.

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

 

Heart Disease and the Very Real Implications

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

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

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

 

AHA Recommendations

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

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

You can read more details here.

 

What To Do Next

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

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

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

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

Filed Under: Training Tagged With: training

Get Out of the Summer Slump

July 15, 2015 by Kathryn Alexander Leave a Comment

We are deep into summer as I’m writing this. You should be standing in your “after” picture right now. Are you? Remember in January when you looked forward to summer, with ideas of the smokin’ hot body you’d be bringing to boat parties and beach getaways? OH yes, you were gonna kill it in the gym this year. 

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 meandering European countryside, or walking blocks in the big city. Perhaps your active vacation was carrying golf clubs on your dream course. I hope some of you got to do that. 


summerbeach.jpg

Ahh, summer. A season of long, lazy days that allow us to enjoy a slower pace of life and refill our soul. 

Bahahaha. Don’t worry, you’re in good company if that doesn’t sound like your summer either.

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 my acupuncturist. 

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

Summer = Work + Vacation + Kids (even if they are not yours)

Summer is still my favorite time of year (except football season), but it is hard work planning summers. No kidding. If you’re going on vacation, you’ve got to plan with your work and family schedules, book hotels and rental cars and fun things to do. This gets harder, people tell me, when you are packing for kids too. 

This isn’t even the regular summer change of plans if you have kids. You’ve also got to find childcare and summer camps. 


So many red dots.

So many red dots.

Even if you don’t have kids and aren’t taking a vacation, your schedule will likely be changed by others who do. If your profession involves regular appointments with people, you already know it’s crazy with reschedules and cancellations. If you are part of a team at work, you might be taking on extra work for the people out of office. 

And, if you’re among the lucky ones on a long vacation, you’ve surely got your work cut out for you when you come back in the form of emails and calls to return. It’s sometimes more work to just get back into work.

And so, it is easy to see why our fitness routines fall by the wayside in summer. We are half a year removed from New Year’s Resolutions, where the abundant optimism of others propels you along too. We are past that last pre-summer push, which happens in late March and early April. 

There are a couple variations of this one: 

  1. “Ahh, Spring Break is coming! I have GOT to get my booty in gear!”

  2. “Ahh, Spring Break is coming! Hahaha, nevermind. Just kidding. I’m too old for Spring Break. I’ve got a few more weeks before I’ve got to get in shape for summer.”

And then summer comes. And now, summer is here and we’ve got tan lines to show it. 

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

Simple. Do something now. 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 many-years-long graduate programs of study in exercise, and hundreds of thousands of research studies on exercise. The big things, however, are well understood, and you know which of those you are good at, such as cooking a great healthy 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 best 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

  • 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.

I’m off to meditate, my goal for the next month!

Filed Under: Training Tagged With: start here, training, where to start

Tactical Strength & Conditioning Annual Training

April 15, 2015 by Kathryn Alexander Leave a Comment

Last week I attended the National Strength and Conditioning Association’s Tactical Strength and Conditioning Annual Training, a meeting of leaders in the police, fire and military community. Recognizing the commonalities in their units, programs, and experience allows for faster learning and implementation of effective programs. 


NSCA_TSAC.jpg

In short, when our police, fire, and military departments are fitter, we are all safer.

So, we meet, listen, learn and talk a lot!

You might wonder why, as a personal trainer in Austin, Texas, I chose to attend the TSAC Annual Training.

Continuing education is a huge component for trainer’s integrity. The chance to meet and learn from other strength and conditioning coaches is hugely beneficial to me.  


"Members of the 37th Training Wing's Emergency Services Team at Lackland AFB" by U.S. Air Force. Photo by Robbin Cresswell.

“Members of the 37th Training Wing’s Emergency Services Team at Lackland AFB” by U.S. Air Force. Photo by Robbin Cresswell.

But, I could have attended a general fitness conference or a personal trainer specific conference. Why a tactical conference? Last year, I was employed as an exercise physiologist with the Austin Fire Department. We attended the TSAC Conference, and I was taken with the people I met and the experiences they shared.

And how does this apply to my clients? Let’s back up and minute and consider the goals of a large scale military training program. The individual soldier will be most effective when he or she is strong, conditioned, agile, and healthy. Healthy includes recovery, diet, and sleep. 

Similarly, the optimal firefighter will be able to meet unexpected physical demands, understand how to recovery properly, and generally be fit. Police officers also must be quick with their feet and their mind, and conditioned to run and wrestle if necessary. 


Firefighters during live fire drills. &nbsp;Photo available at pixabay.com under CC BY 1.0.

Firefighters during live fire drills.  Photo available at pixabay.com under CC BY 1.0.

Add in the extra stresses these populations face. They do not have the luxury of knowing what specific abilities they will need, or what exact situations they will encounter. Nutrition will certainly not be planned and perfect; hello, fleeing suspect or box alarm at dinnertime.

They don’t always have the best training circumstances either. Deployments don’t necessarily lend themselves to regular and consistent training in perfectly equipped gyms.

Certainly, the rest of us can learn from these tactical athletes. If they are able to get their training in with an uncertain schedule, potentially limited equipment, and limited meal options, the rest of us civilians can do it too.

There are 6 gyms or personal training studios on the 1.2 mile “commute” from my home to my second home. That is, Hyde Park Gym for those of you who don’t know me. Granted, I live in the fitness crazed town of Austin, but the point remains: we who are lucky enough to live in a major city have every opportunity to be fit and well surrounding us.


Photo by Expert Infantry available at flickr.com under CC BY 2.0.

Photo by Expert Infantry available at flickr.com under CC BY 2.0.

Several of the talks I heard were about mental toughness, a crucial skill to develop, with wide application from soldiers to civilians. Matt Wenning, one of the strongest powerlifters of today, taught my favorite hands-on session, which was the sumo deadlift, a major foundational lift for strength. 

I got to listen to Eric Cressey, Dan John and Dr. William Kraemer, none of whom need an introduction to those familiar with the training community. 

Many more names that you would know shared their experience with us, and some you would not. All in all, it was a week of great learning, ideas, and doing. I’ll leave you with one last thought.  Mark Taysom, who is a strength and conditioning coach responsible for thousands of soldier’s training, said in his opening remarks, “A lot of people are great. They just don’t know they’re great.”

My job is to bring out the greatness in people.  Some of them are performance athletes or public servants. Others are civilians like me. If I can learn from those coaching individuals whose hurdles are higher and responsibilities are great, I can help my all my clients better.

Filed Under: Training Tagged With: training

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.&nbsp;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... &nbsp;almost made it all worth it. &nbsp;Yes, it was worth it. &nbsp;Steamboat Springs 2011.

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

Filed Under: Attitude & Mindset Tagged With: strength, training

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