John Kelly's blog

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Stella and Bella

personal trainers at work personal training New Orleans

Written by Personal trainer Amy Hard

Meet Stella and Bella, Our Furry Gym Friends

Kelly Personal Training is a fun place to be for a lot of reasons. Two of them are Stella and Bella who are often found hanging around the gym. Like many in Austin, most of us who work at Kelly Personal Training are dog lovers, so we enjoy having these two Cocker Spaniels within petting distance while we train our clients - they add a nice cozy feel to our little Northwest Austin neighborhood gym. Some of our clients have called our gym their “Cheers Bar”, because many are neighbors or have gotten to know each other over their years at the gym, and they like seeing each other during their workouts.

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Early Mornings on our Corner of Uptown New Orleans

personal trainers at work personal training New Orleans

Cold, cold, cold. We are not used to this weather in New Orleans. On the way to work I appreciate the camellias in bloom especially since they may freeze off tonight. The gym is lit up, a beacon of activity at 6:30 a.m., before the sun rises. Entering I see my teen
swimmer client, Laura, age 16. She is a rarity...a motivated teen! Do I sound old? Anyway, she began strength training last year. Since then Laura has smoked the competition. The first indication that adding muscle to her technique and hours of practice was beating a rival for the first time...by a pool length.

She, her mom, and I know that strength training works. Laura has never been hurt or sidelined by her sessions at Kelly Personal Training. In fact, I have to encourage her to NOT workout before a big race. She loves the challenge of the workout as well as the results. Now Laura is learning about the value of rest.

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Effective osteopenia treatment

personal trainers at work personal training New Orleans

A cure relieves a person of the symptoms of a sickness or a condition. A treatment can slow, stop, or reverse the progression of an illness or condition such as osteopenia. Some of our clients have had amazing results in reversing their bone loss. There is no cure for osteopenia or osteoporosis. Treatments for osteopenia include changes in diet, supplements such as calcium and vitamin D, hormone therapy, several types of osteoporosis drugs, alternative medicine, and physical activities and exercise (particularly weight-bearing exercise).

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Changes This New Year

personal trainers at work personal training New Orleans

I worked at quite a few different health clubs in my years in New Orleans. I am guessing that what goes on in New Orleans in no different than what goes on in other gyms around the country. In 34 years in the fitness business, this is what I have observed every January. The first two weeks, the gym is filled to capacity. There are a lot of new faces. I remember my first year working with a guy who was 290 pounds. He told me he would be doing the butterfly across the pool in six months. He came into gym for hours every single night for five nights in a row. The next week I didn't see him, and I never saw him again. The second two weeks, the gym thins out a bit. The second month, things are pretty much back to normal. There are the same faces you see the year round, plus there are some new faces.

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Extraordinary Clients

Client Testimonials

The Olympics are just around the corner. It got me to thinking. Not everyone can be the best in the world, but they can do some surprising things. Some of our clients from our New Orleans and Austin locations:

Helen (New Orleans) 74 had both knees, both hips, and a partial shoulder replaced. She was a very active tennis player when she was younger. Strength training was the one form of exercise she enjoyed doing at 74.

Darcy (New Orleans) was given the green light to work out during her entire pregnancy. She really did. She worked out on a Thursday and had her baby the following Monday.

Sylvia (Austin) worked out with us until she past at the age of 95.

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Going All Out Again

personal trainers at work personal training New Orleans

A series of injuries including a ruptured Achilles tendon resulted in nine month of no exercise - none. I didn’t even work for a couple of months. I started back lifting what I could handle and began a sprint training program three times a week on a stationary recumbent bike - 120 seconds warm-up followed by a 30 second all-out sprint followed by at 90 second easy recovery pace. Eventually I worked up to a total of eight sprints. If you can do more you are pacing yourself.

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Overtraining Part Two

personal trainers at work personal training New Orleans

Frankie was a fanatical exerciser. He exercised with a trainer four times a week for an hour before going to work. On the weekends he went for hours-long bike rides. He decided to give our training program a try, and I put him through a workout. He worked out hard. The last exercise was the chest press and he was spent. During the last couple of reps he made agonizing sounds like the Mel Gibson character in Braveheart – really unnecessary but it got him through to the end. It was a little bit scary.

I suspected that he was over-trained, so for the next few weeks I convinced him to train just once a week, and I put him through moderately intense sessions. Six week later I put him through the workout we did in our initial session. On the last exercise the chest press he completed the exercise without the dramatic Braveheart sounds of cry Freedom.

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Overtraining Part One

personal trainers at work personal training New Orleans

Overtraining occurs when one trains too often, too long, too hard or any combination of these. Plenty of other factors in life can contribute as well such as lack of sleep, poor nutrition, and stress. Overtraining appears to build up slowly and can go unnoticed. When I first began training I was hell-bent on increasing the weights I lifted. I thought I was improving, but I was fooling myself. I’d change the cadence a bit, take an extra second rest between reps, ever so slightly decrease the range of motion, subtly cheat your way through the sticking point a ¼ second in order to complete the rep and voila I improved. On paper I continued to improve but I was gradually becoming increasingly over-trained. The end result is usually burn-out, injury or sickness. I had my share of that.

From what I have observed it take weeks to build up overtraining and weeks for it to dissipate. Example One:

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Outrunning Cheetahs

personal trainers at work personal training New Orleans

From this BBC article Kenyans chase down and catch goat-killing cheetahs these quotes:

“The men waited until the hottest part of the day before launching the chase over a distance of four miles (6.4km).

The cheetahs got so tired they could not run any more. The villagers captured them alive and handed them over to the Kenya Wildlife Service.”

And this:

“He said he decided to return to his village to organise their capture at a time of day when cheetahs get very tired and usually rest in shade.

"I was sipping a cup of tea when I saw them killing another goat," he said, explaining that this was early in the morning.

He said he waited until several hours later when the sun was high to go after them.

"I called some youths and we ran after them," he said.

"We caught them and we brought them to the local authorities."

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High intensity training better for coronary artery disease patients

personal trainers at work personal training New Orleans

Two groups of stable patients with coronary artery disease (CAD) regularly walked on treadmills three times a week for ten weeks. One group walked at high intensity (80-90% of VO2peak); the other groups walked at moderate intensity (50-60% of VO2peak)

The results from this study, High intensity aerobic interval exercise is superior to moderate intensity exercise for increasing aerobic capacity in patients with coronary artery disease were:

After training VO2peak increased by 17.9% (P=0.012) in the high intensity group and 7.9% (P=0.038) in the moderate intensity group. The training-induced adaptation was significantly higher in the high intensity group (P=0.011).

Their conclusion:

High intensity aerobic interval exercise is superior to moderate exercise for increasing VO2peak in stable CAD-patients.

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