Kelly Personal Training Blog

  • 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
  • What will your quality of life be like eight years from now? An anecdote

    Posted by on December 12, 2014
    personal trainers at work personal training New Orleans

    After reaching middle age, most people will likely see a decline in their physical abilities over an eight year span.  That is not unavoidable. At Austin Personal Training and New Orleans Fitness trainers  we present our clients with challenges they hopefully can achieve.  If you give someone a goal that is not achievable why bother attempting it?  If you have a goal that is not really challenging there will be little in the way of improvement. A good trainer will know where to set the bar.  

    Timothy is a one of our trainers, and Leif is one of his clients.  One of the challenges Timothy gave Leif was a static hold on the chin-up.  Timothy had Leif hold himself with his chin above the chin-up bar with his knees bent and held as high as possible for as long as possible. This requires tremendous effort and toward the end it requires every fiber of your being just to maintain that position. This exercise works the upper-back, chest, arms, and abdominal muscles.

  • A Strength Training Program For Cancer Survivors

    Posted by on December 5, 2014
    personal trainers at work personal training New Orleans

    Several years ago I was discussing with a cancer survivor the possibility of her starting an exercise program.  I told her it might be difficult.  She replied, “John, I survived cancer; I can do your workout.”  Boy was she right.  She responded very well to exercise.  All the cancer patients we worked with have responded positively to exercise - everyone, but some cancer survivors were often discouraged from exercising.   A quote from this New York Times article,Balancing Painful Swelling With a Desire to Exercise:

     “FOR almost 20 years, the prevailing wisdom among most doctors has been that breast cancer survivors at risk of contracting lymphedema — a debilitating, irreversible swelling of one or both arms — should avoid most upper-body exercise or lifting anything heavier than five pounds. For many women, the stern warnings meant they could not shop for groceries or even carry their children. Running and walking were safe, but anything that taxed the arms was considered dangerous. ”

    More: cancer, medx
  • Winning more but training less

    Posted by on December 4, 2014
    personal trainers at work personal training New Orleans

    A few years back Laurence participated in the New York City Triathlon. He did well but didn’t win his age group.  Three years later, he finished 24th overall in the New York City Triathlon overall and finished first in his age group, 45 to 49. He beat his nearest competitor by over five minutes.

    He attributed a large part of his success to HIIT, high intensity interval training, a strength/cardio workout taken to a deep fatigue. He had been doing it four years along with his usual swimming, running, biking, and kayaking. His times in triathlon events came down. The strength training program enabled him to spend less time on his bike and in the pool. More time for recovery resulted in continuing improvement. 

    I am stronger, recover faster and only devote 30 minutes a week to weightlifting. It is like discovering the fountain of youth. It really does work.

  • Strength training while undergoing radiation treatment

    Posted by on November 21, 2014
    personal trainers at work personal training New Orleans

    Stan is 71 years old and has cancer. He was slated to undergo 70 straight days of radiation treatment along with estrogen therapy. He was told by his doctor that he would lose strength if he didn't exercise, and that the strength loss would likely be permanent. 
    Stan began strength training. Stan's recovery abilities were already compromised from the trauma of the radiation. Strength training produces a stimulus. That stimulus is trauma to the muscles and to the entire system. As a result of the exercise, the body as a way of achieving self-preservation, makes a positive adaptation by becoming stronger.
     If the strength training trauma far exceeds the body's ability to recover the body can actually become weaker. We design our strength training program based not on how much exercise you can withstand but based on what is the least amount that will produce the most results – that

  • Shoulder pain and referred pain finally disappears

    Posted by on November 20, 2014
    personal trainers at work personal training New Orleans

    I was sitting in the dentist chair getting my teeth cleaned, and I began to moan. Not because of a recent Achilles operation, not because of my teeth, no it was because of pain in both my shoulders.  In addition to pain in my shoulders, for weeks I had been having referred pain running down my arms, and numbness in both my hands down to my fingertips. It was intolerable. Sleeping was horrible. My range of motion was increasingly becoming restricted, and the outlook looked worse if I did not do something. One shoulder was well on its way to becoming frozen.

    My doctor gave me a couple Cortisone shots, and I went to physical therapy.  The pain dissipated and I was discharged.  I was still somewhat restricted in my use, and I could see the possibility of the pain flaring up again. I began strength training again. My trainer restricted my range of motion to a pain-free range. The range was very small at first, but it increased over time. Each week he had me lift a little more. Slowly my range of motion increased and the last remnants of pain disappeared.  I did not have to get into a special position to sleep.  I just slept hassle-free.

  • Exercise Intensity

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

    What is exercise intensity and why is it important?

    In simplest terms it is how hard an exercise is at a point in time.  It is the level of momentary exertion during exercise.  This can be quantified by measures such as a person's heart rate expressed as percentage of one's maximum heart rate or pounds of weight lifted expressed as a perecentage of one's one-rep maximum lift. Exercise of sufficient intensity is necessary to stimulate the body to make a change.  When the body is worked beyond what it is equipped to handle the body adapts as a form of self-protection.   The body will make a positive adaptation only if given enough time to recover from the exercise.  

    How high should the level of exercise intensity be?