• Skip to primary navigation
  • Skip to main content
  • Skip to footer
Alexander Training

Alexander Training

Personal training and strength programs in Austin, Texas.

  • Home
  • About
  • Resources
    • About Personal Training
    • Online Personal Training FAQ
    • Train Heroic FAQ
    • Weight Loss FAQ
    • Exercise Library
      • Warm ups & stretching
      • Legs & glutes
      • Back & chest
      • Shoulders & arms
      • Abs & core
    • Austin Fitness Info
  • Blog
  • Personal Training
  • Online Personal Training
  • Training Programs
    • The Garage Squad
    • Tech Strong
    • The Home Team

weight loss

Top 3 Big Picture Tips for Losing Weight

January 19, 2021 by Kathryn Alexander Leave a Comment

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

  1. Structure your meals to have lean protein, vegetables, and water at every meal.

  2. Do both resistance training and cardio.

  3. Sleep well, and sleep enough.

Have Lean Protein, Vegetables, and Water at Every Meal

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

Check out my favorite high protein, healthy recipes here.

Do Both Resistance Training and Cardio

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

Sleep Well, and Sleep Enough

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

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

Filed Under: Misc. Tagged With: weight loss

Tony Sanchez’s 15 pounds weight loss in 1 month

December 13, 2016 by Kathryn Alexander 2 Comments

Hello everyone! 

Every once in a while I am so blown away by someone’s change that I have to share it. If you are at Hyde Park Gym, you know Tony Sanchez. He’s the funny one, the sometimes quiet one, who knows everyone. He’s a giver by nature and in both his personal and professional life has taken it upon himself to help others.

A few years ago, he made it his goal to take care of himself and lose weight. He went from over 400 pounds down to 280. At this point, he was having great progress building up his strength to impressive levels.


Tony Sanchez at the Day of the Deadlift meet on 10/29/2016. 

Tony Sanchez at the Day of the Deadlift meet on 10/29/2016. 

He decided to rededicate his efforts toward weight loss, so we started him on remote training. We made him a food and workout plan, which he implemented entirely on his own. Following those guidelines, he lost over 15 pounds in the first month! I should note that Tony is exceptional at giving feedback and has great intuition about his body and workouts. 


L-R, Nov. 2, 2016, Dec. 6, 2016. 15 pounds weight loss.

L-R, Nov. 2, 2016, Dec. 6, 2016. 15 pounds weight loss.


L-R, Nov. 2, 2016, Dec. 6, 2016. 15 pounds weight loss.

L-R, Nov. 2, 2016, Dec. 6, 2016. 15 pounds weight loss.


L-R, Nov. 2, 2016, Dec. 6, 2016. 15 pounds weight loss.

L-R, Nov. 2, 2016, Dec. 6, 2016. 15 pounds weight loss.

I asked him more questions:

KA: You’re already very accomplished in the gym, with a deadlift of 515. What made you want to switch toward the goal of fat loss? 

TS: That’s a tricky one to answer because there are a couple of reasons… training is a spiritual practice for me. I set my goals based on what I feel my spirit needs. If I need strength I get strong, if I need endurance then I do more conditioning, etc… I reached a point in my life where I felt as though I needed a complete transformation. I had developed and strengthened a lot of life and interpersonal skills but was struggling to grow beyond that. So I figured the best way to step out of my comfort zone for personal growth was to do it in the gym first. 

But if you’re looking for a more surface level answer it’s because I was going through a breakup and needed a self esteem boost. (Note from Kathryn: I love the honesty here. Rededicating yourself to a workout plan or goal is a great way to get through tough times.)

__________________________________________________

KA: You clearly had a productive 2 months, with a 15 pound weight loss. What has been the most challenging part? 

Sticking to the diet and training program has actually been really easy and lots of fun.

The most challenging part has been allowing my ego to detach from the image of “powerlifter”. It’s been very humbling to work with lighter weights and higher reps… and the cardio. I thought I was in decent shape until you had me do cardio!

__________________________________________________

KA: What has been the most helpful part? What gave you the most tactical, useful advantage to getting your workouts and better food decisions? 

TS: The accountability. Since you’ve gone above and beyond to help me achieve my goals I feel waaaay more guilty about letting you down than letting myself down. Seriously though, knowing that I’m going to weigh in, take measurements, and report my diet and workouts back to you makes me second guess that second (sometimes third) piece of pie. 

__________________________________________________

KA: What are you looking forward to from here?

TS: I’m really looking forward to the feeling of knowing I accomplished my goals in a healthy manner. I’ve set weight loss goals before that I was unable to reach on my own or that I met only because I was starving myself and overtraining. 

I’m also looking forward to buying new clothes! Everything I own is getting pretty baggy and I no longer have to shop in the big & tall section. So many more options!!

Kathryn here again: stay tuned for further updates about Tony’s progress. You know I can’t help but brag about my clients.

Filed Under: Attitude & Mindset, Personal Training, Real People Tagged With: clients, real people, remote training, success stories, weight loss

Footer

Follow

  • Email
  • Instagram
  • Pinterest
  • YouTube

Contact

  • Home
  • Blog

Copyright © 2022 · Genesis Sample on Genesis Framework · WordPress · Log in

  • Featured In
  • Privacy Policy
  • Testimonials