Kelly Personal Training Blog

  • How best to burn more calories long after exercise is completed

    Posted by on May 21, 2016
    personal trainers at work personal training New Orleans

    EPOC is excessive post-exercise oxygen consumption which is associated with increased energy expenditure after exercise. In a study researchers hypothesized that women who had strength trained regularly would experience reduced post-workout energy expenditure compared to women who had not trained regularly. The study compared energy expenditure of the two groups 20, 40, 60, 90, and 120 minutes post-exercise.

    Interestingly the result was not what they had hypothesized. From an article commenting on the study Energy Expenditure After Exercise, Part 2:

  • Strength training to improve athletic performance

    Posted by on May 20, 2016
    personal trainers at work personal training New Orleans

    Practicing a skill – clubhead speed, sprinting, jumping - exactly as it is supposed to be performed has been shown to improve performance. Increasing one’s strength can help improve performance of a skill too, but it is not axiomatic that the strength training exercises be exactly the same movement or even a close approximation of the particular skill to affect improvement.

  • What really happens when you are chased by a bear

    Posted by on May 11, 2016
    personal trainers at work personal training New Orleans

    When you are chased by a bear your body goes into a fight or flight mode. I’d recommend flight. It doesn't matter to your body; your body will call upon all its resources to survive the encounter. Your heart rate increases, your heart pumping volume increases, and your venous return increases as your body makes an all-out attempt to survive. If you survive your body will make a positive adaptation so that you are better able to survive the next encounter. From a cardiovascular fitness standpoint it would be a good idea to be chased by a bear from time to time. Barring that one could do some form of high intensity training (HIT).

    As you reach flight or fight, either encountering a bear or a HIT session on a bike or in the weight room, there will be an increase in endorphins to deal with the pain caused by the exertion, and your adrenaline system will be activated resulting in another positive adaptation.

    From this study Scripps Florida Scientists Unravel the Molecular Secret of Short, Intense Workouts:

  • Far and away Austin ranked best for small business

    Posted by on April 30, 2016
    personal trainers at work personal training New Orleans

    From this article, Austin No. 1 for small business, study shows:

     "Austin can't be beat when it comes to small business…9.7 percent — that was the growth in the number of small businesses based in Austin from 2010-2013, which led the nation by a big margin (Provo, Utah, came in second at 6.8 percent)"

  • 40 years ago today - the greatest play in baseball

    Posted by on April 25, 2016
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    Forty years ago today, April 25,1976, fire was about to be set to an American Flag by the two trespassers (a father and son) in the outfield of Dodger StadiumRick Monday takes away the American Flag and becomes a national hero.  The Cubs’ 30-year-old outfielder served six years in the Marine Reserves. As a gesture of patriotic thanks L.A. executive Al Campanis presented the flag to Rick a month later in a pre-game ceremony at Wrigley Field. 


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    More: baseball, flag
  • The top twenty highest calorie burgers

    Posted by on April 16, 2016
    personal trainers at work personal training New Orleans

    From this article, The most caloric burger at 20 chain restaurants, a partial list of calorie-dense burgers:

    # 1 Johnny Rockets Bacon & Cheddar Double Cheeseburger
    Calories Per Serving: 1,770 cals

    # 8 Burger King Triple Whopper Hamburger
    Calories Per Serving: 1,160 cals

    # 10 Whataburger Chop House Cheddar Cheeseburger  
    Calories Per Serving: 1,100 cals

    # 19 McDonald's Double Quarter Pounder Cheeseburger
    Calories Per Serving: 740 cals

    There is trade-off with a steady diet of these burgers: The enjoyment of consuming them versus the eventual health problems, maybe not this year or next, but eventually.  You pays your money, you takes your chances.

    More: choices, diet
  • Changing perceptions: From fit to fat in an instant

    Posted by on April 14, 2016
    personal trainers at work personal training New Orleans

    You are getting stronger and a bit heavier; surely most of that weight is muscle. Some refer to this phenomenon as bulking up. You might subconsciously have a bias when you look in the mirror, as you stand a little straighter, you suck your gut in a bit, and square your shoulders. You could be fooling yourself. 

    Several years ago I used to weight myself at the health club where I worked. I was the heaviest I had ever been. No problem, I was the strongest I had ever been. Instead of asking if I once played basketball people would ask me if I had played football.

    Shortly after that I went to work at a different health club. They had no scale, but when they did get one I was told it was five pounds off. The scale indicated 250, so I subtracted five pounds to get 245 pounds. I had gained an additional five pounds. Still no problem, I was bulking up and getting stronger.

  • The results of a study on the effectiveness of targeting fat loss

    Posted by on April 12, 2016
    personal trainers at work personal training New Orleans

    A woman did a quarter million leg raises in a year, and there was no change, not a scintilla.  There was no spot reduction of fat deposits from her amply marbled hips. Well, that is just one person, and a sample size of one has no statistical power.  Maybe a larger sample size and more accuracy (MRI assessments) would produce a result of statistically significant spot reduction of fat from the area targeted with exercise.

    Maybe not, from this article, Targeted Fat Loss: Myth or Reality?, this quote from a study:

  • Teddy Roosevelt's Speech, The Strenuous Life

    Posted by on April 7, 2016
    personal trainers at work personal training New Orleans

    On April 10, 1899, Teddy Roosevelt delivered his speech, "The Strenuous Life."

    I wish to preach, not the doctrine of ignoble ease, but the doctrine of the strenuous life, the life of toil and effort, of labor and strife; to preach that highest form of success which comes, not to the man who desires mere easy peace, but to the man who does not shrink from danger, from hardship, or from bitter toil, and who out of these wins the splendid ultimate triumph. A life of slothful ease, a life of that peace which springs merely from lack either of desire or of power to strive after great things, is as little worthy of a nation as of an individual. It is hard to fail, but is worse never to have tried to succeed. In this life we get nothing save by effort.

    Besides the character building aspect that came from striving to succeed during that time, an additional benefit of that strenuous life was good health and vitality. Today, for most of us in this country, work is not physically demanding, and the hours are much shorter. 

  • Austin's Zilker Park ranked fifth best city park

    Posted by on April 3, 2016
    personal trainers at work personal training New Orleans

    Austin’s Zilker Park ranks fifth out of the ten best US city parks according the readers of USA Today.

    A quote: “This 351-acre park within sight of downtown is arguably Austin’s most popular park. Highlights include miles of hike and bike trails, train rides on the Zilker Zephyr miniature train, a playscape for kids and a natural swimming pool (Barton Springs).”

    There are plenty of events going on there as well. My favorite is the kite festival, the oldest kite festival in the US.