Kelly Personal Training Blog

  • Austin ranks high for middle class cyclists

    Posted by on March 23, 2016
    personal trainers at work personal training New Orleans

    It is not surprising that at one point the Austin area grew at a rate of 165 new residents a day. According to one ranking of biking-friendly cities of the world Austin comes in at number eleven ahead of Paris, Seville, Dublin, and Berlin and according to another report Austin ranks fourth for cities that are the best for middle class families in the US.

    A quote from the first report: 

    "Austin is committed to helping its residents live greener lives, and it shows in their biking initiatives. There are plenty of paths and hundreds of bike racks for riders to use".

    A quote from the second report:

  • “I am going to miss my connection because you are too fat”

    Posted by on March 20, 2016
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    The plane was delayed because the flight attendant could not find a seatbelt extension for Eric. The person sitting next to Eric turned to him and said with complete disgust, “I am going to miss my connection because you are too fat”. That was the turning point for Eric.

    Eric, overweight with a number of health issues, had been told by his doctor to buy a funeral plot because he would need one in the next five years. He was 51 years old. On the advice of a doctor, he went to the animal shelter and saved a dog, an overweight middle-aged dog he named Peety. They made changes, and in a year they were transformed.

    People need the right motivation to change their lives. Eric credits Peety with saving his life. Eric’s story is inspiring. The video, Eric and Peety, is poignant and well worth watching; it certainly made my day.

    It has been more than five years since the change. Eric is still here, and he runs marathons.

  • Leveraging workouts for more safely and productivity

    Posted by on March 13, 2016
    personal trainers at work personal training New Orleans

    Demanding exercise is what stimulates positive change. Well designed exercise equipment will often use changes in leverage to make exercise more demanding and, interestly at the same time, safer.  

    Wedge a crowbar under a heavy object and apply pressure. Your leverage decreases and difficulty level rises the closer you get to the heavy object. MedX exercise equipment (the kind we use at Austin Fitness Training and New Orleans Fitness Training) utilizes the same principle; while the weight stays the same throughout the range of motion, the leverage and difficulty level change.

  • A year after hitting bottom

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

    The presistant aches and pains from old injuries were my excuse for not exercising. Not exercising led to more aches and pains, less activity, weight gain, and weakness. In a weakened state illnesses are likely to be more frequent and protracted.

    I got pneumonia and bronchitis, and my asthma flared up. My blood oxygen absorption rate fell to the low 80s. My heart had to work harder to get the oxygen I needed. As a result my blood pressure rose, and my resting pulse was twenty beats per minute higher. I was listless and constantly tired.

    My cardiologist was concerned that I may have had a silent heart attack, so he conducted a series of tests.  I passed. That was almost a year ago, the bottom of a negative cycle. They say you have got to hit rock bottom before you commit to making a change.

    Since that time I have changed my eating habits. I have not missed a strength training session regardless of the aches and pains. Funny thing is, the exercise made the aches and pains go away. Pain-free, I was able to add other activities. I began biking a couple times a week.

  • The resistance increasing throughout the range of motion - a demostration

    Posted by on March 4, 2016
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    With free weights and most exercise equipment resistance is constant throughout the range of motion. You are limited to lifting whatever amount you can lift through the sticking point, that point where you are at a mechanical disadvantage. That will be the hardest part of the movement; the reminder of the repetition will be relatively easier.

  • Lasting Impressions: I will never get another dog

    Posted by on March 1, 2016
    personal trainers at work personal training New Orleans

    Lasting Impressions, number two in a series.

    In all my years working at various health clubs, several thousand people have walked through the doors. Some become members, some not. Some become casual acquaintances, while others become life-long friends. A few make a brief appearance and are gone. One such person, I think about to this day.

    He came into our health club to look around; he was in his mid-fifties. He gave my dog Stella a rueful look, and after a long pause, he said he would never get another dog. I asked him why. He told me he had had a wonderful dog that died for no explainable reason when the dog was five years old. He said it was such a painful experience that he could not bear to go through it again.

    Stella was two at the time. The guy’s words haunted me. I thought about what he said with the passing of each of Stella’s birthdays, especially on her fifth birthday. Stella turns 12 in a couple of days.

  • A Quarter Million Leg Lifts in a Year, the Results

    Posted by on March 1, 2016
    personal trainers at work personal training New Orleans

    In 1985 I was working at a health club, and aerobics classes were very popular. Leg lifts were a staple of the classes. Leg lifts can be done laterally, kicking backward, or forward. They can be done standing, on all fours, while doing a plank, leaning on an exercise ball, or lying on your side. There are other ways as well. In the course of a class they are performed in high numbers.

    I did the math. I figured 60 to 70 leg lifts were performed a minute. There were 8 to 10 minutes of leg lifts per class. If you went to several classes in a week and showed up 50 weeks a year you would be doing close to a quarter million leg lifts. One woman did. At the end of the year she still had substantial fat deposits on her outer thighs. In fact that was the only place she had noticeable fat on her body.

    Around this same time I occasionally worked out a man who liked to drink beer, and he occasionally exercised. His body fat was about 30%, much of it around his abdomen and much less around his lower body. When he did the leg extension exercise you could clearly see the four muscles of each of his quadriceps, and he had very little fat on his hips.

  • Eggs can quell your appetite

    Posted by on February 23, 2016
    personal trainers at work personal training New Orleans

    According to the Harvard School of Health:

    “A solid body of research shows that for most people, cholesterol in food has a much smaller effect on blood levels of total cholesterol and harmful LDL cholesterol than does the mix of fats in the diet. Recent research has shown that moderate egg consumption—up to one a day—does not increase heart disease risk in healthy individuals.”

    The key words there are "most people" and “healthy individuals” – no diabetes or history of heart disease.

    When eating eggs I feel full longer.  I thought it was just me, but studies confirm that eggs will help to quell your appetite. The article, Is it OK to eat eggs every day?, addresses the myths regarding cholesterol and eggs and mentions two studies on eggs and satiation.

    One study: “They also ate less at lunch and dinner after having the egg breakfast as opposed to the other breakfasts.”

    The other study: “Eggs for lunch could increase satiety more than a carbohydrate meal and might even help reduce between-meal calorie intake.”

  • Hitting for distance with the right exercises

    Posted by on February 21, 2016
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    A simple equation that has been proven to work for golfers: Increased strength and flexibility will result in increased club head speed, increased distance, and decreased likelihood of injury. We have all the MedX core exercise equipment used by golfers on the PGA tour at both our Austin Personal Training and New Orleans Personal Training locations.

  • “If you don’t dry off you’ll smell like a billy goat”

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

    Forty years ago I worked along with 5000 others in a huge steel mill back when they still had steel mills. It was incredibly dirty work. So dirty in fact that some workers claimed they wore the same clothes for the week, tossed them, and got a new set from the Salvation Army for the next week.

    At the end of a shift we would all hustle off to the showers, change clothes, and make for the exit with some going on to the Mill Gate Inn just beyond, you guessed it, the mill gate entrance. I was anxious to get out of there. I would shower and dress without drying. I liked the cool wetness of not drying off.

    An old man saw me and told me I needed to dry off. I asked him why. He told me, “If you don’t dry off you’ll smell like a billy goat”. I took his advice to heart. I often think of that advice after showering or whenever I visit a petting zoo. If funny how things stay in your mind after so many years.