John Kelly's blog

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Austin Kelly Personal Training moving up the street

Ten years ago we opened the doors to Kelly Personal Training in Austin at 5114 Balcones Woods Drive. Yesterday we moved to a new location at 12518 Research Blvd. just 1.9 miles away.  We are open for business. The new space is more than twice the size.  We will offer massage therapy, yoga classes, and stretching classes plus additional equipment is on order. 

Our Austin location and our New Orleans location, New Orleans Fitness Training, have both passed the 10 year mark. Eighty percent of businesses close before their tenth anniversary. We understand that the clients make our success possible, and as such, we cater to them as best we can. We think you'll like the new space and the upgrades of what we have to offer.  We are always mindful that our doors would not remain open without our clients. We thank all our valued clients for their loyalty that has enabled us to thrive.

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How best to burn more calories long after exercise is completed

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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:

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Strength training to improve athletic performance

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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.

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What really happens when you are chased by a bear

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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:

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40 years ago today - the greatest play in baseball

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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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The top twenty highest calorie burgers

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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.

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Changing perceptions: From fit to fat in an instant

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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.

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

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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:

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Teddy Roosevelt's Speech, The Strenuous Life

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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. 

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