Kelly Personal Training Blog

  • Alleviating back and neck pain

    Posted by on February 9, 2015
    personal trainers at work personal training New Orleans

    Mark was plagued by neck and back problems. He had very little range of motion, little strength, and a lot of pain. He ended up having neck surgery, went through physical therapy, and after he was finished he began training at our facility on our MedX rehabilitative exercise equipment.

    One of the features of the MedX equipment is that the resistance is provided in an arc. Bow your head and then lift up and look at the ceiling. Your neck follows an arc. The same if you bend over or if you flex the lumbar region. Your body follows an arc.

    All barbells and many types of equipment provide linear (straight line) resistance. The MedX low back machine provides resistance in an arc congruent with the arc created by the motion of your back. This makes for a much safer exercise. You don’t have weight bearing down on your back from above, so there is no vertebral compression.

  • A great alternative to treadmills and standard exercise bikes

    Posted by on February 5, 2015
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    After going on a vigorous one-hour walk the other day, my feet were sore and tender for two days. I have had neuropathy in both feet for decades. Besides the neuropathy, I have had my share of injuries and conditions I have had to live with - multiple foot operations include one for a torn Achilles, two broken bones in my back including one back operation, multiple breaks in one arm, knee surgery, and rotator cuff issues.  Sports will do that to you.

    If you do nothing your condition will worsen. I work around the issues, and I am not compromised in my ability to go all out and put in the effort necessary to dramatically improve my health and fitness.  One of the reasons is the piece of equipment we have at New Orleans Personal Trainers and at Austin Personal Trainers  shown here in this short video.

  • Exercise for those with shoulder injuries

    Posted by on January 29, 2015
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    This man (pictured here at this link toward the bottom) used to spend 12 hours a week in the gym.  By age 24 he'd already had two rotator cuff operations.   Because of his rotator cuff injuries he couldn't lift a 100 pound barbell over his head without aggravating his shoulders. He began training with us on our MedX rehabilitative exercise equipment.  With the MedX overhead press he did not aggravate his rotator cuff and his strength improved; he eventually was able to lift 316 pounds smoothly and safely using the MedX overhead press.  He reported that he was stronger than he'd ever been.

  • A Strength Training Program For Cancer Survivors Part 2

    Posted by on January 26, 2015
    personal trainers at work personal training New Orleans

    Years ago I had a woman come in who had been given the green light to exercise after suffering from cancer. I told her we would start slowly and that eventually the workouts would be hard.  She told me, “John, I survived cancer.  I can do your workout.”  Boy was she right.   She got dramatically stronger in no time.   A client such as her, who starts from a weakened state, will have more upside potential for improvement.

    More: cancer
  • Bone tissue replaced, repaired, and restored

    Posted by on January 25, 2015
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    At age 43 she was first diagnosed with oesteopenia.  At age 69 she has no osteopenia and and no further bone loss. She now lives pain-free and has restored years to her career and quality-of-life.

  • Exercise, how much is enough?

    Posted by on January 19, 2015
    personal trainers at work personal training New Orleans

    I got on the subject of exercise with a man who was in less-than-peak physical condition.  I asked him when was last time he had gone all-out physically. He was 65 years old. He said to me, "John, it's been decades".  

    Your body adapts positively to the stress of exercise. If you do not stress the body the body's capacity to handle the stress of exercise diminishes over time.

    Your fitness, your health, and your ability to ward off sickness and injury diminish. Your body down-regulates its ability to handle sugar, your metabolism declines, and the loss of flexibility and strength increase the likelihood of injury. With that injury – a bad back, frozen shoulder, fragile knees, you name it – comes even more inactivity and a still lower level of fitness and health. 

    More: HIT
  • A resolution you can stick to

    Posted by on January 8, 2015
    personal trainers at work personal training New Orleans

    This is going to be the year you get in the best shape of your life. You sign for a year, and the automatic bank draft begins. You go each week for two or three weeks or maybe even the first couple of months. You miss a couple of weeks and then you miss a couple of months. Eventually you return with the intention of really buckling down. For most that never happens.

    You admit defeat so you attempt to cancel. There is an expensive cancelation processing fee. There are just a few months left, and you rationalize that it is not worth the hassle of trying to terminate the contract so you do nothing. You cringe when you look at your monthly credit card bill and see the card charged for the service you did not use.

  • Improving quality of life

    Posted by on December 26, 2014
    personal trainers at work personal training New Orleans

    Quite a few years back I got a call from Laurence, one of my clients.
    He informed me that he had just got out of Lake Pontchartrain after his weekly swim. I didn't even know you're allowed to swim in Lake Pontchartrain, but that's another story. He told me that his times had been trending lower, and that he had just swum his best time in years.

    We had another client named Marcus who was 72 years old when he had his knee replaced.  After that for the next few years he could play nine holes of golf. The next day was too washed out from the heat to play again.  He was nearing the end of his golf playing days or so he thought.  At age 75 he started strength training. After a year of strength training he could play 18 holes of golf, and the very next day he would play eighteen more holes. The strength training improved his fitness, so did the 27 extra holes golf he regularly played.

  • Losing belly fat by strength training

    Posted by on December 23, 2014
    personal trainers at work personal training New Orleans

    From this article The best exercise for controlling belly fat, this quote: 

    "Men who did regular weight-training had less gain in their waistline (-0.67 cm) over the 12-year period, compared with those who participated in moderate-to-vigorous aerobic exercise (-0.33 cm), or physical labor from daily life such as yard work or stair climbing (-0.16 cm)."

    Losing muscle is part of the aging process. As adults we lose about 5 pounds of muscle a decade, and with that comes a lower metabolism. If you don’t cut back on the calories you will replace that muscle with fat.

    If you attempt to lose weight with a severe caloric restriction your body received the message that it's not receiving enough calories to survive. The body will catabolize lean body mass to lower the body’s metabolism to compensate for the decreased caloric intake.

    If you diet and also strength training the body, instead of losing muscle mass, you will maintain and even add to the muscle mass and thereby increase metabolism. 

  • Who was the first President to have a personal trainer?

    Posted by on December 13, 2014
    personal trainers at work personal training New Orleans

    I read the other day that President Obama has a personal trainer.  I tried to find out which President was the first to have a personal trainer. Ike golfed, Abe and Reagan chopped wood, Nixon bowled, Hoover tossed a medicine ball, Bush cleared brush, Clinton and Carter ran, Kennedy sailed, but who was the first President to have an actual personal trainer putting him through the paces? Google was not very helpful in this regard. I have read biographies of about half the Presidents.  I am guessing it was probably Teddy Roosevelt - my attribution the TR biography, Mornings On Horseback about TR’s early years.

    Teddy was asthmatic and a bit weak as a child. His parents hired a personal trainer to train him on the fourth story of their Harlem brownstone.  He was also home schooled and had a dance instructor.

    Stop by  Austin Personal Training or New Orleans Fitness trainers training future Presidents since 2001.

    More: President