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How to Use the Dynavec Gluteator Glute Machine

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The Dynavec Gluteator Glute Machine is really fantastic addition to the current glute training options. It’s not often that something new comes along in fitness. I suppose the Gluteator isn’t exactly a new glute training movement, but it is a multi-planar movement. Disclaimer, I have no connection with Dynavec or the Gluteator; I just think it’s a fun machine that can be a useful part of a training program.

Anatomy of the Glutes

There are 3 gluteal muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Together, these function to do 3 main movements:

  • Abduction of the hip 
  • Hip flexion
  • External rotation of the femur

You might have seen the seated abduction machines, which work hip abduction. Then, consider the reverse hyperextension or back extension machines, which can be used to create hip flexion. These are all great machines and movements! They typically work in just one plane of movement.

What’s Different about the Dynavec Gluteator Glute Machine

The Dynavec Gluteator glute machine combines both hip abduction and hip flexion, two planes of movements. This is such a unique take on a glute machine and the result is a nice complete feeling rep.

Kathryn Alexander demonstrates the Dynavec Gluteator glute training system at Big Tex Gym in Austin, Texas.

How to use the Gluteator Machine

The Gluteator is pretty simple to operate. Sit down with your hips pushed back into the seat. You can use the seat belt to hold yourself in place. Once you are settled, use the handle under your right leg to move the machine into the starting position, which is legs closer together.

Press your knees into the machine’s pads to push the machine out and back, away from the midline of your body. Control the machine to your starting position. Continue on to do as many more reps as you’d like to complete your set. 

Of all my favorite Austin gyms, only one has The Gluteator.

The Gluteator is plate loaded, so I suggest putting matching plates on each side. Start very light to get the feel for it. Try 10s on each side. Not much, but focus on your mind-muscle connection instead of just throwing the machine around.

What Does the Gluteator Do For You?

Glute work gives you many benefits, including looks, function and health. I think the popularity of glute training has been a blessing to many people who are learning to develop their glutes better. 

Of course, bodybuilders and physique competitors are interested in developing their glutes to their fullest potential, but anybody can work their glutes and hips to look the way they desire. 

Strong and capable glutes are important for athletic performance too. This isn’t a particularly athletic move per se, but it can be used in complement with a training program. 

Finally, improved glute and back function can help lifters perform well by allowing the glutes to do the work they are designed to do, and not causing the back to compensate. When glutes function as they should, the back is more likely to be healthy and pain free. 

Try this posterior/glute exercise to: how to do the B stance RDL

How to Incorporate the Gluteator

Add the Gluteator glute machine in as an accessory lift after your main lifts on leg or lower body sessions. I suggest doing a warm up, your main lift like a squat or deadlift, other compound movements like lunges or split squats, and then the Gluteator. 

Start with a very light weight, as mentioned above, to get a feel for the machine and the movement. From there, add weight until a set of 10-15 is honest work. Rest about a minute. You can add more weight or keep it at the weight that is work. 

This isn’t a machine you’ll max on, so I’d suggest keeping the reps at 8+. Do try to go heavier, though. It’s not a risky machine, so if you go too heavy and can’t get 8+ reps, you can just adjust the weight back down. 

Ready for another tutorial? Try the Hammer Strength Iso-Row.

If you have questions, please email me! kathryn@kathrynalexander.com. And get your workout in! Happy training! 🙂

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Training Philosophy at Alexander Training

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I believe your training philosophy is crucial to your success. We know that physical training has cognitive, emotional, psychological and of course, physiological effects.

Your training is so much more than the gym.

I encourage you to ask your trainer or coach what his or her training philosophy is. It will help you decide if you are a good match to work together on your goals.

What I Believe Here at Alexander Training

Below are the main pillars of my training and life beliefs. Training myself and training others really is my life, considering it has comprised all of my jobs and education. I do encourage you to think about how training affects your life as well.

Below are my main beliefs.

Your Strength and Health Are Up To You

Nobody is coming to save you. Nobody can do the work for you. That is the good news. This means you are in control of your destiny. Strength of habit, discipline and life management can radically change your whole life.

Your Health is Bigger Than Just You

Yes, it comes down to you, but it is about more than you. You need to be the best version of you, for everybody in your life. For you, for your “why”: your spouse, your children, everyone who loves you, for your goals that are still undone.

Read: Happy and hilarious feedback from my clients

The Mind and Body are an Unbelievable Combo

We have more collective knowledge than has ever been published in history; everything we need to live an extremely healthy and fulfilling life. It just needs to be distilled into what is pure and true and effective. 

Things Are Getting Worse. You Need To Make Your Life Better

Everything is politicized now, even your health, which is something you alone own, and you alone should control. Trust in public institutions is at an all time low. We know we’re not getting the full truth from our government, so you must do your best to stay healthy and out of hospitals. 

This is not to be negative, but to be practical. You must put in the effort to make your own decisions as much as you can. Maximize your health, avoid disease and unnecessary medical interventions.

Look Good is Worth the Effort

I’d be lying to say this isn’t one of the best benefits of lifting! You work hard enough; you deserve to be proud of how you look! 

You Can Do This

I want desperately to see you succeed. I want you to dig your heels in, make good decisions, and work hard. Do it alone if you have to. I want you to lead the way for your spouse, family, children, and friends, and show that it is possible to take charge of your health and your body.

What Matters Here

The scope of my experience is exercise and physiology, but you know as well as I do that there is more to it than that.

Here are the pillars you must have to life a good and joyful life: 

  • Faith
  • Family, close friends, and community
  • Exercise and physical movement
  • Good nutrition
  • Purpose in life
  • Rest

Take inventory of your life and see if you are fulfilled in all of those areas. Be honest with yourself about where you are lacking abundance. This needs to suit you specifically.

Develop Your Philosophy

If this posts resonates with you, and you’d like to develop your philosophy while you work on your physical training, I’d love to walk that walk with you. Message me at Kathryn <at> kathrynalexander.com and let’s talk!

Or, check out the ways we can work together here. I look forward to talking with you about your strength and fitness goals!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Choose a Training Program

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Sometimes the toughest decision out there regarding your fitness is how to choose a training program. There are so many programs out there – probably hundreds of thousands! How do you find the right one for you?

To start, consider your current situation, your goals, schedule and lifestyle, and equipment availability. I’ll walk you through it. Read along to discover how to choose a training program for you.

Top 5 Reasons to Follow a Training Program

What Are Your Training Goals?

Your goals are going to be the largest determinant of which program is best for you. Before you go any further, I need to remind you that many, many programs will work for you. Lots of programs can get you where you want to be. Please do not stress about finding the right absolutely specific perfect one.

Write down your goals before you choose a training program.

First, write down what your goals are. Pen and paper. I mean it, write it down. Be honest with yourself here. Be selfish! These are your goals, your body, your time, effort, energy. You deserve to get what you want for your investment. 

Examples include:

  • Fat loss in general 
  • fat loss in specific areas
  • overall muscle gain 
  • building size or muscle definition in specific body parts
  • bigger butt
  • more toned arms
  • bigger arms, bigger calves, lol good luck just kidding 😉
  • more definition
  • increase in performance, such as faster running times
  • increasing strength, stronger squat, deadlift, bench press, clean, or snatch
  • Increase in the amount of steps each day
  • increase in time standing each day
  • increase in number of exercise sessions done per week

The list can go on and on. Make your goals very specific for you. Know that you won’t get all of them accomplished from a six week program, but you can work toward them in a methodical way.

Find a Workout Plan That Fits Your Lifestyle

Finding a workout plan or fitness routine that is compatible with your lifestyle is crucial.

Choose to do hard work but make it easy on yourself. 

If you have to drive an hour and a half to the training facility you want and you want to do it five days a week, make sure that you can maintain that. Otherwise, try to find a great gym near you or invest in a home gym. If you are into jogging and you live in northern Canada, you might want to invest in a treadmill for harsh times of winter. These are extreme examples, but the easier you can make your workout program fit your specific situation, the greater chance you have of committing to it . 

Additionally, I want you to pick some thing you enjoy. This should be good for you in the short term and long term. If lifting gives you a little post workout high, embrace that and do it. 

One summer when I was 19, I got an intense runner’s high after a specific jog I would do. It was a route that covered about 2 miles and included running stadium bleachers. I loved it and I looked forward to it. I sometimes feel a little giddy after lifting weights also. 

Some people feel like a million bucks post yoga or Pilates. Some people don’t get runner’s high, but just feel accomplished and proud that they checked their physical investment off for the day. Find what makes you happy and work that into your program. 

Remember, do try to make it fit your schedule. If you are into endurance exercises that take a large chunk of your time, you might have to schedule that on the weekend with supplemental shorter training sessions during the week. If you like to spend a good hour and a half in the gym when you lift but you also have family obligations, you might do that 3 days a week instead of 7. Or if you are looking to simply lose a few pounds, establish good habits, and stabilize your blood sugar, taking 10 minute walks a few times a day can help you more than you think. 

Read more about how to fit exercise into a busy schedule here.

Coordinate Exercise and Diet

Having an optimal diet and training program will help you toward your goals exponentially. Let me repeat that: you will get there way faster when you are eating well in addition to your physical training. Ensure that you are getting enough protein, several servings of fruits and vegetables, a day and plenty of plain water. Add those things in first. 

Then be honest with yourself about taking out the things that you know do not help you reach your goals. I’m not saying go on the strictest squeaky clean diet you’ve ever heard of. I am saying that you know the bad habits you can tone down a little bit. if you drink, maybe drink on fewer days of the week or have one less. If you’re big big into desserts, enjoy a smaller portion.

If you are into cokes and sodas, try having less or having a substitute. Sparkling water really scratches that itch for me. Experiment and see what you like. You might love tea! That would be great, since there are countless varieties out there. Try and try again, to find something that is healthy and enjoyable for you.

Whether you end up following a formal diet or just adjusting yours, a little bit know that every little bit will help you toward your goal.

Fitness Programs for Beginners

If you are a brand new beginner in the gym, I am so excited for you! It’s like you haven’t read the best book of your life! It’s like you’re just about to start the best most bingeable TV series ever. I’m so excited for you! 

I created a course just for beginners. This assumes you want to learn the ins and outs of the gym from square one. This program is very creatively titled Square One. It is six weeks and $15 because I want this to be available to everyone! 

Square 1 training program by Kathryn Alexander created for beginners learning to lift and those looking to learn how to use the gym.

See All Of My Programs Here

If you have questions, please let me know and we’ll discuss if this is a good fit for you. If you have other questions in general, about your program or what program is a good fit for you, I am happy to help! I read every email. Kathryn@kathrynalexander.com.

Happy training!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Make Time for Exercise With a Busy Schedule

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It can be challenging to make time for exercise with a busy schedule, but there are so many ways you can get it done! Most people are busy these days, and that is not a copout or a lie. I believe my clients when they say they are so busy that it is hard to find time to workout, because I see it. Like you, they have responsibilities and obligations in the form of jobs, work and relationships. 

Some people like to be busy all the time, because it’s just how they choose to live their life. Others are busy for a short period of time such as until a project is completed, at which point life will go back to a regular pace. 

How to Make Time for Exercise With a Busy Schedule, pushups at home
Pushups at home. Doing low equipment exercises at home is one way to make time for exercise with a busy schedule.

Whether you are steadily busy or in a push right now, take a few minutes upfront to plan how to make time for exercise in your busy schedule.

Whether you adjust how long you spend in the gym, move some training sessions to your home, or even cut down some sessions, maintaining some training in your schedule will be worth it! 

Remember, you can’t cram exercise. You can’t wait until you’re sick and then exercise for 100 hours in a row and get the benefits. You must exercise regularly. It will build strength, health, quality of life and fortuitously, help manage stress during your busy times. 

Quick Workouts

You can get an effective workout in a quicker time frame than you think, so try a quick workout instead of just skipping. Whether you are doing these short workouts in the gym, home, or even at work, identify smaller chunks of time (10-30 minutes) that you can possibly use for exercise.

Gym

At the gym, there are a few ways to get a quick workout. You can:

  1. Just do your main lift/s and skip accessory work.
  2. Just do exercises that don’t take as much time to warm up and prepare for.
  3. Move quicker through your planned session (don’t adjust anything but pace).
  4. Change the type of exercise you are doing altogether. 

Let me touch on each of these briefly to explain: 

  1. If you just do your main lift and skip your accessory workout, the pace of your session doesn’t change. You just end it sooner. An example of this would be if I only had 30 minutes to train, but I really wanted to deadlift. I would warm up well, hit my feeler sets that increase in weight, do my working sets, and then be done. Voila. Note, you should always warm up – do not sacrifice warming up for time! You won’t perform as well without a warm up, and you risk injury.
  2. Just doing exercises that don’t take as much time to warm up and prepare for is an option also. In this case, you would leave out exercises like heavy compound movements that require the time to warm up thoroughly. You’d still do a warm up! It just won’t be as involved. An example of this kind of session would be a push pull squat minimal equipment workout, where you do 3 exercises and move quickly through them. They’ll be moderate weight, high volume, and quick rest. If you click the link for push pull squat, you can see an exact session like this, and how to modify it to fit you. 
  3. Moving quicker through your planned session is a good option also. If you choose to speed up your session by moving through it faster, you’ll shorten your rest periods, and because of this shorter rest, you’ll skip the most challenging sets. For example, if I am deadlifting but still want to make the time to do accessory work, then I might skip the heaviest few sets, which require the most rest between. You do not want to rush through your heavy compound work. 
  4. Finally, you can change which type of exercise you do altogether. If you are short on time and literally don’t have the time to do multiple exercises and work around the gym, you might choose just to do some conditioning. Say I don’t have time to do my deadlifts (boo!) but I know I’ll have time tomorrow, then today I’ll get on the treadmill for an incline walk. This way I am getting good work in, and giving myself the chance to get high quality work in when I have time to do it thoroughly and safely.

At Home

If finding time to exercise means you exercise at home, that’s great too! With just one or two weights, you can do the above linked Push Pull Squat session. It’s killer, and can be briefly done in a small area. There are many examples of sessions like this, where you focus on a few exercise that can be done with little or no equipment, and do them circuit style. 

On one particularly cold day a few years ago, I decided I would not be going outside, at all, for anything. I decided to do squats, lunges, and pushups as my workout. I started doing 10 of each and resting only when I needed. Some sets felt great and I did up to 15 reps. When I fatigued, I dropped it to 5. This ended up being less than 20 minutes and I felt great.

You can do something similar. Choose exercises that are within your ability, set a timer and some great tunes, and go!

At Your Work or Desk

Depending on your work situation, you may have a gym or fitness center close to you. If this is the case, make use of it! Remember, you can get sufficient work done in about 30 minutes, 2-3 times a week. If you aren’t able to get to a gym during your workday but you would like to get movement in, don’t forget walking! Walking is so underrated! Walking is great for a whole host of things, including digestion post lunch, and stabilizing blood sugar, which wards off those afternoon energy crashes. You might even be able to walk and get steps in without changing clothes. 

If you sit all day for work, check out specifics workouts in How to Stay Fit With a Desk Job

Likewise, look for staircases. Walking stairs is legit! If you can find a safe place to walk stairs, do it! You’ll experience significant increases in metabolism and conditioning, and building muscle, ie toning the legs, as people like to say.

Make Working Out Convenient

Whether you choose to exercise at home, at the gym, or from work, set yourself up to succeed! Make it fit in your schedule, make it convenient, and commit! Be creative about how you can minimize wasted time, by adjusting your commute to avoid busy times in traffic and the gym. Also think about how you can adjust your work hours so you are in the office being productive instead of sitting on the highway.

Work Commute

I’ve seen so many creative ways to make room for exercise from my clients over the years. Some examples are: 

  • Joining a gym with a friend and doing work together instead of happy hours
  • Walking meetings instead of sitting
  • Joining a gym close to home so traffic is not prohibitive 
  • Going to the gym early to avoid traffic
  • Similarly, going to work early, and going to the gym before heading home. This has a double benefit, as you avoid the busiest hours of the gym too.

Home Gym

Exercising at home can be done with no equipment, or with just a few pieces. You can go as grand as you like in building out your home gym, or go minimal with small pieces that store easily. Links here. 

For example, my exercise program The Home Team, uses two pairs of dumbbells and a band. This way you can always have fresh workouts delivered to you to do from your living room, garage or back yard. 

Check out The Home Team here for a free week.

I recommend having a dedicated space to exercise at home, like you would have a dedicated work space if you work from home. However, if that doesn’t work for you, you can absolutely have a small storage space for 2-4 dumbbells and a band. Those can go in a corner of the room or closet very easily. 

You can even use a Bala ring, which is pretty cute, and can be left out as an accessory. I don’t make any money from this, by the way. I just thought it was so cute that I bought my mom one.

Hybrid Gym/Home Workouts

Finally one of my absolute favorite ways to structure your training is to do a hybrid of home and gym workouts. You’ll always get benefits from going to a gym, whether its by using equipment you don’t have, learning from others, or creating a supportive community for yourself. Even with the most built out home gyms, most people can find equipment they don’t have at a full gym. For example, I have spent a lot of time and money making my home gym sufficient. I still go work out at Big Tex Gym for the cable systems. 

Lat pull downs, rows, and large spaces for sled and sandbag work permit me to do back and leg work I can’t do at home. For clients who split up home and gym workouts, I suggest doing the home work that you can at home with dumbbells. Obviously, at the gym, you’ll do the work you can’t do at home. 

Big Tex Gym, one of the best gyms in Austin
Turf side at Big Tex Gym

Use Every Minute

By honestly assessing your time management, you can see where you can fit exercise in. You will also see things you can minimize or adjust. Decreasing social media, for example, can yield you some of your time back. And definitely don’t commit to another tv series! You’ll be fine if you don’t know the water cooler gossip! As a person who doesn’t watch tv, I say this with lots of love. 🙂

Most importantly, schedule your workouts, and do them. Put them on your calendar, remind your spouse and the people who need to know, that you have a commitment to yourself. 

Choose which exercises are priority for you, and do those first. It is much easier to maintain strength than to abandon it and rebuild. 

If you just don’t quit, you’ll get through your busy time. You can add more exercise in as you have time for it, and you’ll be so grateful to yourself that you never quit. 

I believe in you! Message me if this still seems impossible for you. I have the benefit of talking to hundreds of people about how they get their exercise in. kathryn@kathrynalexander.com Let’s find a way for you, too!

Are You Beginning Your Fitness Journey?

If you are brand new to the gym, my program called Square 1 takes you through exactly how to start. It tells you how many sets, reps, and what weight to start with on exercises. It’s $15 for a 6 week program, and you can message me anytime with questions. I’d be happy to help get you started, on this beginning program, or on a program custom written for you! Email me at kathryn@kathrynalexander.com or fill out this form here

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Top 5 Reasons You Should Follow a Program

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1. Follow a Program to Get the Best Results

First and foremost, you should absolutely follow a program for the best results. Following a well-written program will get you closest to your goals. Random doesn’t help you. You need to practice lifts to get better at them, and you need to get better at them to progress. Will doing 100 burpees help you? No. Will 100 burpees make you stronger? No. Will doing burpees today, a few sit ups tomorrow and clean Friday give you any kind of foundation on which to build? Absolutely not. If you want to get abs, train to get abs. If you want to get better at burpees, do burpees. (But I’ll never make you do burpees.)

However, practicing the same lifts for a training block helps you strategically build. The body is extremely specific in the way it responds and adapts. To get better at something (ie, bigger, faster, stronger, more coordinated), you must practice the specific things you want to improve. Not random movement all over the map. 

Check out The Garage Squad, my barbell training program, or apply for 1:1 coaching here.

2. It Takes Away The Mental Energy of Planning

Following a good program takes away the mental energy of wondering what you’re going to lift, creating the flow of the session, and adjusting the numbers.

Humans make tens of thousands of decisions a day; some researchers suggest up to 35,000. That’s a lot! Often we have more physical energy than mental energy, especially by the end of the day, and that mental fatigue can sometimes be a block to getting your training in. If you have a plan already decided upon, you know you simply have to execute. 

3. Ensure a Time Return on Investment

Since you are investing time and effort and energy, you might as well make sure you have something to show for it! To be clear, any exercise you do will be good for your body. Even taking walks and quick workouts here and there.

But if you are really training and have serious goals, you won’t see the results you want from randomly popping into the gym and moving around some. Choose a smart program and make it work for you! 

4. Visualize Your Progress and See the Best Results

This is where training gets fun! When you follow a good program, you begin to see what you are capable of. A program with smart, steady progression gives you a view into the future. You’ll gain progress on the exercises you are practicing and workouts to compare to, so you can see the increase in weight and reps that you are doing. You can see your progress happening real time. 

Additionally, it allows you to track your progress and learn from it for the future. 

5. Camaraderie

Finally, have some camaraderie! Do a program with a friend and encourage each other through the tough times in training. It’s a great feeling to know you are in it together! One of my favorite programs to do with others is Squatober, which is the brainchild of Aaron Ausmus, owner of Pen and Paper Strength App. Thousands of people around the world commit to squatting in October, and finish with a strong PR day.

With my teams and programs on TrainHeroic, you can join a team doing the same training program as well. You each track your own numbers but you’re doing the work together. Check out this program, The Home Team, that you can do from your home. Invite your best friend or a coworker too, and start your free weeks together. 

Here are all my programs, if you’d like to find the best plan for you.

Have you experienced the difference when you commit to a plan? Which is your favorite? Let me know! Happy training!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to do B-Stance RDLs

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Have you ever wondered how to do B-stance RDLs, or what kind of exercise it is and if you should be doing it? The B-stance RDL, a staggered stance Romanian deadlift, is a fantastic lift that allows you to build strength symmetrically without the added challenge of also working balance.

Benefits of the B-Stance RDL

The main benefit of the B-stance RDL is that it allows focused work on symmetrical strength. You can work one leg at a time and know that one isn’t taking over the work of the other. You will be building strength in both legs.

The B-stance RDL also removes balance as a factor since the staggered stance allows the mostly non-working leg to provide support. This allows you to focus on strength and not let balance issues hold you back.

how to do B-stance RDLs
how to do B-stance RDL

What does the B-Stance RDL Work?

The B-stance RDL works hamstrings, glutes and back. It also reinforces the hinge position. It primarily works the leg you position in front, and allows the leg positioned slightly behind you to provide stability. Because of this stability, you can focus on strength and range of motion in your front leg, instead of focusing on balance.

When I and my clients do these, the goal is to work hams and glutes in the hinge position; we aren’t using this as a balance exercise. 

Therefore, this is NOT a regression.

How to Do B-Stance RDLs

Here’s how you do a B stance RDL:

•Set up with a kettlebell or dumbbell in your regular stance. 

•Position your right foot back at about the level of your left heel.

•Keep your torso at a hard neutral (no rounding or arching) and send your hips behind you. 

•Keep your hips level as you squeeze your glutes to stand back upright. 

How to do B-stance RDLs

How to Incorporate B-Stance RDLs in Your Program

Add these as an accessory after your main lifts. You’ll use lighter weight than your regular deadlifts or even Romanian deadlifts, but you can really challenge yourself here.

Start with sets of 8 reps and progress up in weight until you have a few sets that are a challenge. For example, if you start holding the 20 pound dumbbells and you do 8 reps well, then hold 25s on the next set. If that is still easy, hold the 30s. If that is work, then keep it at 30 pounds until you have 2 or 3 working sets.

Train B-Stance RDLs in Your Program

The Home Team, my home training program, is doing B-stance RDLs this month. Want to join them? Jump in here, and follow this expertly written program from home.

You can check out all my programs here too, including The Garage Squad, which is a team training program that utilizes barbells and big lifts.

Deadlifts, RDL’s and all their variations are some of my favorite exercises. I highly recommend you try them! And please holler if you have questions!

Check out More How-To Videos Below

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy! 💪

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Social Benefits of Exercise

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The social benefits of exercise are abundant. From seeing fun people at your gym every day, to having a workout partner you trust with your life, to having friends you mutually support through common and individual goals, the social connections made from exercise are excellent.

I genuinely value the social role the gym plays in my life, beyond just a casual appreciation for it. I have found the best friendships, connections and support from people I meet through the gym. It’s more than running into people you know; it’s forming a valuable community.

My friend Joel supports me during a strongman lift; one of the social benefits of exercise.
My friend Joel times and encourages me through a coffin carry, a fun but sometime uncomfortable strongman lift.

Exercise in Your Circle

If the whole gym is your wider social ring, your closer friends are your inner circle. There are so many benefits of having friends in your inner circle who also exercise. Even if you don’t train or exercise together, it is likely that they understand and support your goals, because theirs are similar. 

Additionally, if you live similar lifestyles, they understand if you want to do things other than eat, drink and stay out late. You have so many options of active things to do, too! You can go on walks, hikes, bike rides, paddle boarding, etc. 

My client and friend Hannah. Meeting friends is one of the fun social benefits of exercise.
My client and friend Hannah and I

Friend Support 

You’ll find that even your friends who don’t exercise with you will likely still support you. This is one of the most heartwarming things I find with my friends. I haven’t had many of the life events my friends have: I haven’t a wedding, I don’t have children yet, but my friends are still so supportive of my lifting adventures. It feels so great when people support you, and it makes me appreciate people so much when they support a sport or lifestyle that they don’t even share a love for.

This type of support from your friends really can’t help but boost your confidence, self-esteem and friendship bonds.

Gym Partner 

Having a gym partner to train with comes with all the benefits listed above, in that they understand your goals and why you work so hard to reach them. Additionally, the tangible benefits of having a training partner are unbeatable: a spotter on hand, another eye to see your lifts, and real time feedback in form, intensity, and how to progress. 

Even the most seasoned lifter can benefit from having someone else watch their lifts. Sometimes a lift feels quite different than it looks. Your training partner will be able to give guidance on when to increase your weight, from a perspective that you as the lifter do not have. 

A training partner is built in accountability too. The structure in your schedule that comes with meeting someone and training together is a huge bonus. A good training partner will push you. As you get to know your training partner better, you’ll be able to help each other get more out of your training than you could alone. For example, you might be aiming for a set of 3-5 reps, get “stuck” on 3, but push out another rep when your training partner – who you trust – says to go for it. 

Related: Here are some other reasons to not miss the gym, with or without your training partner

Of course, as you challenge yourself, a spot is crucial for confidence and progress. Sure, you can set up spotter arms or squat in a rack, but having someone to help during the lift is irreplaceable.

Splitting the loading and unloading the weights is pretty cool too. 

My friend Maggie and I exercise together.
My friend Maggie and I exercise together.

Spouse Workout Partner 

Working out with your spouse, wife or husband can help your relationship inside and outside of the gym. You deepen the bonds of trust and support when you lift and encourage together. I currently train four couples, some together, some individually. It is fantastic to know that they have the support of their spouse because they are working on very similar goals. It’s also really sweet to hear how they talk about each other both in and out of earshot. 

One of my favorite things about training couples is that they get to see each other’s strengths. Most individuals have a distinct advantage in at least one lift over their spouse. It’s really great when a husband looks at his wife with a newfound respect because she kills him on the ab workout. Likewise, I’ve seen women really appreciate their men’s literal strengths. 

My client Drew says of training with his wife, Heather: 

Working out together has helped us create positive energy, foster personal growth, and strengthen our bond as a couple. We are competitive personality types and that propels us and drives us to be part of a fit pair. 

I enjoy the motivation I feel from her compliments on an exercise or congratulations for completing all exercises in the week.

Working out together has helped us create positive energy, foster personal growth, and strengthen our bond as a couple. We are competitive personality types and that propels us to out do the previous work out and drives us to be part of a fit pair. 

I enjoy the motivation I feel from her compliments on an exercise or congratulations for completing all exercises in the week.

Meet New People

A huge bonus of exercising is that you get to meet new people through your involvement at the gym. I cannot overstate how important it is to find your own community. Having a place to go where you don’t need a reservation, a plan, and don’t need to keep spending money is fantastic. You’ll get to know people however deeply you want to; some people you’ll know on a first name basis forever. Other people will become friends you meet up with outside of the gym.

Gyms bring together people that ordinarily wouldn’t run into each other in the real world. I have trained next to people of nearly every profession I can think of.

Just having a place where you can go and know people is so underrated! 

I have worked alongside with some of my idols in the lifting world, made friends with girls just like me, and met people very much not like me, who I never would have had the pleasure to know in the outside world. 

I really can’t overstate how great it is to have a fun, healthy routine where you make friends along the way. 

Ed, one of my mentors and workout partners.
Ed, a mentor and friend, and I at Iron Guild Gym in Austin Texas.

If I can help you find a gym or program, please let me know! 

If you are brand new to the gym, my program called Square 1 takes you through exactly how to start. It tells you how many sets, reps, and what weight to start with on exercises. It’s $15 for a 6 week program, and you can message me anytime with questions. I’d be happy to help get you started, on this beginning program, or on a program custom written for you! Email me at kathryn@kathrynalexander.com or fill out this form here. 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Best Gyms in Austin

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If you are searching for the best gyms in Austin, check out my favorites: Big Tex Gym, Hyde Park Gym, Richard Lord’s Boxing Gym, and Iron Forge MMA. These are all gyms I’ve experienced and interacted with, and I assure you they are the best.

I have been a member of or worked at 17 gyms, from old school training facilities to sports training complexes to country club and shiny fitness clubs. I’ve seen the good, the bad, and the U-G-L-Y. There are some benefits to most of these type gyms, but let me tell you about the best Austin gyms.

Hyde Park Gym, the best in Austin
With my friend & client Chris at Hyde Park Gym in Austin, Texas

Why These are the Best Gyms in Austin

Gyms are located literally almost every quarter mile in Austin, Texas. So how do I pick the best gyms in the Austin area? They are all local gyms with a welcoming atmosphere. The owners and members are on fire for what they do. They are specialists, they are purists, they are amazingly hard workers. When you find them, you have a greater chance of falling in love with the process, and succeeding in your fitness journey.

The Importance of Finding the Right Gym

A determined person can make a successful training environment in many situations, but the biggest cheat code of all is to find a great gym. It’s not even a cheat, actually; quite the opposite. When you work on your fitness goals, whether you are doing personal training sessions, small group training, or going solo in an open gym, finding a great gym with people who are thrilled to be there is the key to success. It will exponentially increase your chances of finding a process you love, and getting the results you are working for.

Read the Ultimate Austin Gift Guide if you need to shop for someone. Or, treat yoself.

Of course you have to find a gym that has the check boxes you need: open hours that fit your schedule, equipment you like, maybe childcare or classes you are looking for. 

But more important is finding your style, and your people. If you’re at a gym that doesn’t let you use chalk, runnnn away. You can’t grow there. If you’re at a gym that gossips and puts others down, run even faster. Good gyms are the most supportive environment you’ll ever find. 

It might take a few tries, but finding a gym that’s conducive to hard work, support and continued growth is the way. It’s the way you’ll find progress, fulfillment and results. 

How to Find the Right Gym

My number one suggestion is to find a local gym. You’ll find the truly passionate, on-fire-for-the-sport people and trainers there. It won’t be an ordinary corporate drab situation filled with shiny ellipticals. You’ll find real true grit at a local gym. 

Start by contacting any people you know in the area and see what they recommend. Most people who love gyms have tried, or at least know of, a few in the area.

You can also check out forums and see what people are saying about local training facilities. Check out Reddit or google “best gym in Austin” or whatever you are searching. People sure don’t hold back their words online so you’ll get some honest reviews.

Big Tex Gym

Big Tex Gym is easily the most equipped facility in Austin. They have equipment for bodybuilding, including a posing room, strongman equipment with indoor turf, and powerlifting gear including calibrated plates and specialty bars. 

The owners are amazing people who cultivate a positive supportive lifestyle where everybody supports each other. The vibe is truly second to none; high energy and motivated all the time. 

Big Tex Gym, one of the best gyms in Austin
Turf side at Big Tex Gym

Big Tex also has equipment that is highly valuable and hard to find in regular gyms, like the Jacob’s Ladder climber, a variety of glute and hip thrusting options, reverse hyper extension, tires, sandbags, stones, logs, and farmers walk implements. 

Big Tex also makes this list of best fitness places in North Austin.

Big Tex Gym feels to me like the future of fitness; there’s always has something fun happening, and something to get involved with and excited about at BTG. Whether a strongman event, powerlifting competition, yoga classes, weekend competitions or fight nights on conjunction with Blacksheep Boxing and Muay Thai, there is something that’ll stoke your fire. This is the perfect gym for the true fitness enthusiast.

At a five dollar day rate, this is one of the most affordable gyms. You have nothing to lose by trying it out. Memberships available too.

Why is Big Tex Gym the Best?

  • experienced and professional personal trainers
  • free weights up to 200
  • an impeccable vibe
  • the best variety of strength training equipment in town

1921 Cedar Bend Dr A 130, Austin, TX 78758

512-775-7838

https://www.bigtexgym.com

Hyde Park Gym

Hyde Park Gym has the greatest history yet any gym I’ve ever been a part of. It was formerly owned by Mike Graham, who is a legend in the lifting world, and even used to weld his own equipment to get precisely the lifts he wanted. The gym was later bodybuilding great Dave Goodin. Over the years Hyde Park has built a stunning number of successful bodybuilders, powerlifters, and weightlifters. 

In addition to the serious lifting competitors, Hyde Park is also known as a friendly neighborhood gym. There are multiple generations that work out there and many non-competitors who just love the unique feel of the gym. The walls are covered in history and pictures of long-ago meets and now retired competitors. 

at Hyde Park Gym, one of the best in Austin

I was with a client one day when a man and his teenage son walked in. He asked to look around, and after a few minutes, pointed to a picture of a bodybuilder on the wall. “That’s your mom”, he said. I never got the backstory, but what a sweet moment to witness.

Hyde Park Gym is just full of fantastic people, including the members, trainers, and the owner. I’ve been blessed to know so many of them over the years and I’ll always be grateful for the friendships I made there.

Hyde Park still has a great training atmosphere and fun events like the Push Pull in the summer, which is the rowdiest lifting event I’ve ever been to.

With it’s abundant platforms, great equipment, specialty bars, and a killer location in Hyde Park, I hope Hyde Park Gym is around forever.

Hyde Park Gym has guest passes and memberships available. 

Why is Hyde Park Gym the Best?

  • equipment for every fitness level
  • bumper plates and specialty bars for Olympic weightlifting
  • a variety of experienced personal trainers
  • funky little locker rooms that were the scene of my favorite water cooler moments

4125 Guadalupe Street, Austin, TX 78751

512-524-0450

https://hydeparkgym.com

Richard Lord’s Boxing Gym

Richard Lord’s Boxing Gym is a fantastic combination of nostalgia, history, tradition, and modern day hard work. There are posters on the walls of fights, fighters, events of the past, and it is now pulsing with young energy and work. 

Richard is an extremely accomplished fighter and coach, and runs his gym dispensing great technical knowledge. His gym is full of charismatic and funny people who help you through the sweat fest. I have so much fun every time I go! But don’t get complacent- they know how to box!

I go to the boxing gym for exercise, so I’m definitely not one of his trained fighters. I never intend to get into a real boxing match. Despite that, the genuine experience and dedication to boxing is what I love about Lord’s Boxing Gym. It’s highly motivating to me to be surrounded by people who are passionate about what they work so hard at.

It’s so much more genuine than a pop up fitness boxing business that focuses more on fitness. I know this seems disingenuous coming from me because I do go to his gym for fitness. But let me tell you, they know how to condition people too! 

Richard’s facility is as real as it gets – like Hyde Park and Big Tex, it has good equipment that you don’t find at commercial gyms. He also has LOTS of jump ropes, and tires to pull. 

Lord’s Gym is unique. It is a one of a kind place, and it’s full of fun, fun supportive people. 

There are a variety of classes to participate in at the gym, and you can get a membership or 1:1 sessions. 

Why is Richard Lord’s Boxing Gym is the Best?

  • fantastic technical instruction on boxing
  • fun fun fun people and instructors
  • North Austin/just north of downtown location
  • gym and equipment are packed with tradition, experience and character

5528 N Lamar Blvd, Austin, TX 78757

512-451-8424

Lord’s Boxing Gym

Iron Forge MMA Team

Iron Forge MMA (much of the team is formerly Blacksheep Boxing & Muay Thai) is fantastic training environment for a few fighting disciplines. Iron Forge has a large sparring area and ring, and lots of bags on the walls for members’ use. They have a variety of classes and experienced instructors for both group and on-on-one sessions. 

Iron Forge is fun and high energy, and it’s filled with interesting and dedicated people. They have a fantastic community and keep leveling up. Iron sharpens iron.

Why is Iron Forge the best?

  • Wide variety of martial arts classes
  • plenty of parking and a big parking lot
  • an entertaining and engaging style of high-intensity interval training

2000 S I-35 Frontage Rd Suite J1, Round Rock, TX 78681

512-503-5413

https://ironforgegymtx.com

What Other Gyms in Austin Should You Try?

Traffic around the Austin area is getting crazier, and it’s a known fact that you will most likely go more to a gym that is convenient. Whether you are in North Austin, South Congress area, downtown Austin or on E Riverside Dr., check and see if you can go to one of these gyms I listed. It’ll be worth it to have high quality personal training services, your favorite instructors, and just be able to lift around other fitness enthusiasts. Some other gyms I have not been to but have heard rave reviews about are Castle Hill Fitness, Athletic Outcomes, Lift ATX, Factory Gym, Iron Vault, Austin Fitness Center, South Austin Gym, and Onnit Gym. Skip Planet Fitness, Orangetheory Fitness and Fitness Connection. 

The big box gyms are almost always just trying to rope you into a gym membership on contract so you have to pay for a long time. They are fine (if they make you happy) but they are underwhelming. They have fancy lockers rooms, and add ons such as steam rooms, hot tubs and group fitness classes. They don’t have specialty bars, experienced personal trainers,  effective training programs or the best gym equipment. It’ll be shiny, but not always a great place for a tried and true fitness program. The problem with “general fitness” is that its boring. There’s no passion in it. 

Check out these Austin hiking trails with water, if you’re looking to get out of the gym and into the big wild!

Of course, if you are looking for something specific like basketball courts, a climbing gym, small group classes, tons of cardio equipment + tvs, hot yoga, or a hot tub/sauna, then you have to find a gym that has those amenities. If you’re looking for a recovery center, physical therapy office or a greater menu of spa services, you’ll have to look for a more specific or smaller gym. 

What is your Favorite Gym in Austin?

If yours isn’t on the list, let me know what’s your favorite Austin gym! Send me your own list of favorites! I love knowing what gyms are around, even if I haven’t been yet. 

If you haven’t, try one of the gyms I listed above. They’ll all take care of you and you might even find a place where you fit right in. Let me know – can’t wait to hear from you!

Related

The Social Benefits of Exercise (and Gym-Going)

How Much Protein Do You Really Need?

Does Alcohol Make You Fat?

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Break Through Your Bench Press Plateau

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Are you stuck on your bench press? Find out how to break through your bench press plateau. If you’ve been lifting for any length of time, you might find your progress stalling. You will feel like you are doing everything right – you are putting in the work, you’re resting. Maybe you changed your program and took advice from seasoned lifters. Maybe you adjusted your technique. You still find yourself not progressing at a pace that you think would be reasonable for the effort you are putting in.

You’re in a plateau. 

Don’t stress. This is common. This is some thing that every lifter will experience. Above all, don’t quit. Keep training. Read a few of the pointers below to find out how you can work through this and come out of your plateau stronger.

how to break through bench press plateau

What is a Bench Press Plateau

If you are wondering, “why is my bench press not increasing?” let’s first address if you’re actually plateauing, or just seeing stalled progress for some reason. Sometimes when you have a few suboptimal training sessions, it can seem worse than it is. 

Ideally you are following a training schedule. This would allow you to train hard and train smart, and actually track your progress. If you are following a program and not just haphazardly winging it, yet still not seeing progress, let’s look at other factors. 

These are my favorite gyms in Austin.

Lack of sleep or poor quality sleep, lack of adequate rest, and over- or under-training can all affect your lifting progress. Every person is different and in a different phase of life, so look honestly at your weekly schedule and assess all of these factors. Consider if you also have a physically demanding job or if you have children in a busy phase of life. You might not be able to alter these things, so consider how you can optimize your time in the gym to lift enough, and rest enough. 

Ensure you are eating well too. You’ll want to make sure you are eating enough calorically, and also eating enough protein. Estimates from experts who understand lifting are around 1.2-1.6 g/kg bodyweight per day. That sometimes takes some planning but is entirely possible. 

Bench Press Plateau Break Through Tips

I hope your lifting career is a lifelong one! It certainly can be. And as such, it is a constant game of working hard, adjusting, and learning as new challenges present themselves. 

Below are a number of ideas on how to break through your bench press plateau, ranging from technical tips, programming tips, and more. 

how to break through a bench press plateau

Work your Whole Body

This one may sound counterintuitive, but to progress as a lifter, you need to work your whole body. Hopefully this is not an issue you are having, but sometimes lifters skew toward their favorite lifts and train their favorites harder.

In the long run, this will not lead to maximal growth, size, or strength. 

Make sure you are getting compound lifts such as squats and deadlifts, not just leg press and isolation machines. Ensure you are doing heavy back work as well. 

Think about it: some people are bench specialists, or deadlift specialists, but the elite ones don’t have gigantic weak spots. When have you seen a 700+ plus puller with skinny arms? I don’t know a big bench presser with tiny legs. 

Train your whole body and you’ll be happy with your progress!

Work on Technique

The bench press is highly technical and improving your technique can increase your capacity. Several technical factors of the bench press will be unique to your body and your leverages, and some will be your preference. For example, if you have a thick chest and torso, and short arms, you are made for bench pressing. If you are tall with long arms, your bench press will have many more inches to travel. 

You are given the body you are given, so in the meantime, you can choose how you would like to set up. A very narrow grip will be a harder angle to press. A wide grip allows you to be in a stronger position, and a position in which the bar has a shorter distance to travel. Most people bench at a grip wider than shoulders, but it is your choice how wide you set up. 

Likewise it is your choice how much you arch in the bench press. The arched position allows for a stronger set up, increased utilization of the lower pec muscles, and again, a shorter range of motion. The arch is safe and will allow for higher bench press numbers. It is your choice how you would like to bench on the continuum between flat back benching and a high arch. 

Finally, there are many technical angles you can work on such as specifics of your set up, arch, grip, and optimal bar path.

Specialized Lifts

Bench pressing often improves from more bench pressing, but you’ll want to add in some supplemental lifts too. Partial reps, dumbbell work, board presses and Spoto presses can help grow your bench press. 

Continue working your bench press as you have been, but experiment with adding in  some of these accessory lifts. Be sure to add in triceps work as well. Stronger triceps will help with a stronger bench press.

Change It Up

Hopefully you are following a smart program that will take you through well designed progressions. This means some of your exercise parameters will change, but you will not be going through crazy, random changes each week.

For example, to change the stimulus, you might decrease your reps as you increase in the weight. The timing of this will depend on whether you are peaking for a meet or competition. If you have plenty of time away from a competition, experiment with changing the set/rep scheme, such as moving from a 5×5 to 5×3 with heavier weights. That is just one example, any how you adjust your sets and reps will obviously depend on what you are doing now.

As accessory work after your main bench work, you can add in paused reps or tempo work. These can increase time under tension, causing a different stimulus.

Pro tip: if you are working your bench press hard, don’t neglect back! Your shoulders and lifts will thank you! Get your rows and pulls in!

Find a Program

The best thing you can do for breaking up a bench press plateau, and making progress overall, is following a good program. A program will help you workin a way that challenges you, balances you (upper/lower body, pushing/pulling), doesn’t neglect any fundamental movements or lifts, and allows you to reach your potential. 

Don’t waste your time and energy hopping around the gym and guessing about what to do. Reach out to a trainer who coaches what you want to learn, and use their hours and hours of study, coaching and experience to get where you want to go faster. Even if you budget for a few focused training sessions, a coach can help you.

Check out my programs here or message me here about your specific situation. Good luck breaking through your bench press plateau! Here’s to many more years of lifting PRs!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Stay Fit With a Desk Job

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The challenge of how to stay fit with a desk job is often overlooked. If you sit for much of your job, you know how easy it is to fall into a sedentary lifestyle. Reading reports, composing emails and attending Zoom meetings make it convenient to sit at your desk and be productive. Even transferring from an office to work-from-home makes it easier to sit all day. 

Adding in a quick exercise and mobility session can make a world of difference in how you feel and how your body functions. Try this free program 3 days a week (less than 20 minutes, no equipment necessary) if you need a simple, workable plan to follow. What do you have to lose? 20 minutes. But what you have to gain! 

how to stay fit with a desk job

Negatives of Sitting All Day

Sitting down and working all day is not manual labor, but it’s actually pretty tough on the body. Our bodies do well moving a certain amount in the day, and that’s hard to do if your job is to focus and be electronically available for hours at a time.

If you sit too much without regular movement or exercise, you’ll notice tightness, fatigue, lethargy. Like a water well that needs a water primer, regular movement sets up our body for better movement, better health, and fewer issues in the future.

The Benefits of an Exercise Program

Despite this schedule, you must be deliberate about making time to take care of your health. It will pay you back in spades. How? You might already know some benefits of exercise, but they include:

  • Increased energy levels (that don’t come from calories or caffeine)
  • Decreased back pain
  • Increased mood
  • Greater quality sleep

Back to the part where I said you have to be deliberate – extra time doesn’t fall into your lap. Motivation doesn’t rain down like pollen in Austin, ya know. You’ve got to make a way for physical activity to fit in your life. This involves knocking down your specific barriers to exercise. 

If this is striking a chord with you, I’m going to guess your barriers might be lack of free time and lack of a plan. 

Challenge Your Limiting Factors – Have a Plan

Many of my clients have a desk job. They are busy, productive, and after thinking, producing and strategizing all day, the last thing they want to do is think up an exercise program before they exercise. The lack of a program to follow was a limiting factor. 

If that is a limiting factor for you, and you are looking to start something without a huge time commitment, try the following program. Do it 3-6 days a week. It will take less than 20 minutes. It won’t prep you for high level athletics but it will go a long way in helping prevent and ease the pain of a sedentary lifestyle, and promote good health. 

Check out this unique glute machine

Feel Better From 20 Minutes a Day

Chances are, you know some benefits of exercise, and you even know some exercises. The challenge is more likely that after focusing and working on all, you just don’t want to think anymore about what to do in the gym. If that sounds familiar, and you’d like increased energy, decreased pain, try this program.

Pick 3 days this week, and give yourself 20 minutes. You can do this!

Exercises for Sitting All Day

Do 8 reps of each exercise, then move to the next exercise. After you have done all exercises for 8 reps, repeat the circuit. (Scroll down for hyperlinks and videos). It will look like this: 

Evaluate how that was, decide to do another set. Aim for 3 this first go round, and note how long it took you. Very do-able! 

If you’d like a more in depth look at some of these exercises, check out these links:

how to do bear crawls

how to do lunges and lunge variations

how to do the Y

How to Stay Active at a Desk Job

If you are looking for other ways to stay fit with a desk job in addition to the 3 sessions above, remember that you can add in small daily changes that add up. You might have heard of these before, but they do make a difference in keeping your body active, moving, and feeling good.

  • stand up and stretch at the top of every hour
  • stay hydrated; walk to the restroom often
  • walk to a co-workers office to discuss what could have been an email
  • take walking meetings, either with co-workers of while on muted zoom
  • Decreased back pain
  • walk up stairs when you have the time

Do It! And Update Me!

Let me know how this goes! I’d love to hear how you’ve made staying fit and active at your desk job a reality. Email me with any feedback or questions! kathryn@kathrynalexander.com.

Related: Have a plan, as we discussed above, but modify don’t miss, if you are pinched for time.

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Discipline vs. Motivation

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Discipline vs motivation is everywhere these days. I don’t know about you, but I read about discipline vs. motivation all the time. Rely on discipline, not motivation, they say. Develop your discipline because the motivation will not always be there, they say.

Jocko is saying it: Discipline equals freedom. David Goggins lives it, a mile at a time. Nearly every trending motivational reel in the fitness space highlights the importance of discipline over motivation. 

They’re not wrong, and it’s not a new concept, but I’d like to give real life examples for what that looks like. I am blessed to be able to see this is action across the board, from my clients as they navigate fitting in fitness in their life. 

Motivation vs Discipline

Motivation 

Motivation is so fun! It hypes you up, it amps you to go get it, to go do what you need to do. Motivation makes you WANT to do what you need to do. That’s the joy of motivation: it drives you, it pulls you! It makes it easy to go to the gym and get your training done.

When things are going great, motivation is easy; it comes naturally. If you’ve been training your abs hard and you start to see the progress, you want to go to the gym. You want to continue. It drives you!

discipline vs motivation in your fitness training

Discipline

Discipline, on the other hand, is steady and consistent. Discipline is orderly and measured. If you are disciplined in your approach to training, you’ll do it because you committed. If you are disciplined, you’ll get your training in when you aren’t highly motivated.

The problem with motivation, however, is that it can be fleeting. You won’t be motivated every day, and that’s fact. Motivation changes with your mood, the weather, how busy you are and how you slept.

Discipline gets you to the gym when you don’t want to go. Discipline helps you get your protein when you’d rather go for a tub of ice cream.

Discipline Over Motivation

Discipline and motivation certainly aren’t mutually exclusive. In fact, in many cases, they make an upward cycle of success. If you are disciplined in the tasks that drive you toward your goals, you’ll likely see more success in reaching them. Success is fun! That leads to motivation, which makes carrying out your discipline easier.

Life always has a way of changing though, sometimes for better and sometimes for worse. When it changes for worse, motivation is tough. It’s HARD to go to the gym when you are so so busy. It’s ROUGH to muster up the energy for exertion when you aren’t sleeping well. 

Discipline allows you to commit to a training schedule, so you push through those challenges and get your tasks done. Remember, exercise is rate limited; you can’t exercise a year’s worth of work in a month. You have to do it consistently throughout your life. This is the way to see success.

motivation vs discipline in your fitness training programs

How My Clients Use Discipline

My clients have often been my biggest inspirations, as I’ve seen them use discipline to commit to their training through a variety of challenging life situations. I’ve seen parents who are absolutely slammed busy make time for their exercise, people who have had physical setbacks approach their training with the most can-do attitude imaginable. And impressively, I’ve seen people who have been consistent and disciplined for decades.

My client Paul moved last summer from one house, to a temporary house for a month, and finally to his family’s new home. He trains with bands and dumbbells, and exercises outdoors. Did I mention that it is hot here in the Central Texas heat? Hot!

He kept his training consistent through the time, weather and schedule challenges. I am always interested to know how successful people find their way so I asked him how he maintained his consistency.

He reminded me that he has been doing some sort of exercise since he was 16. It has become part of his life to that point that he will make sure to include it. He said it feels off if he doesn’t exercise.

Remember, discipline turns into long term success.

A Working Mother Employs Discipline in Her Training

Most of my clients have jobs and families and find really great and creative ways to get their training in. One of my clients in particular impresses me with how she manages it all. She is self employed and runs a service based business. She has two adorable kids who are fun and healthy and active (read: busy!). Her husband works as well and they are a great team. 

Through the years of training together, she has put it on her calendar to get her training in despite being busy. Here are some creative ways she has made her training happen when it would have been easier to skip or cancel:

  • Lifted at home with dumbbells, including the children when they were home during summer.
  • Walked in her neighborhood, including walking the kids to school.
  • Pivoted to pool sessions during covid. Great use of outside and distance.
  • Increased the intensity of sessions when the time was cut short (hard 30-45 minute sessions instead of an hour). Thanks, Austin traffic.
  • Trained while keeping an ear bud in to listen to a call that she wanted to learn from.

I’m so impressed by how she gets work done, even when it’s not a perfectly planned 60 minute session. This has allowed her to maintain her strength and build her health over the years.

There are many social benefits to exercise too!

Working Through Injuries

Another client I am working with now is also trainer, and friend of mine. He tore his pec doing jiu jitsu, and we are structuring his rehab and return to training. He’s a strongman competitor and trainer and has been active for many years. He has done strongman, jiu jitsu, hypertrophy training and is now working with a new goal: get back to 100% intensity training. 

It’s hard to see your ability change, and it takes patience, commitment and yes, discipline to work through an injury. He impresses me, because I know he will get it done and return stronger than before. 

It’s What I Do

As someone who has had a love-hate relationship with exercise, I have experience elation, burnout, contentment and sheer fatigue surrounding my training. This is why I was so intrigued and impressed with Paul’s explanation.

“It’s what I do.”

No tortured lamenting about lack of time or energy or desire, just a matter of fact statement that it’s what he does.

No relying on fleeting motivation. 

And you know what? It works, when we just do what we know we need to do.

Hope you have a wonderful week, and find the motivation and discipline to do what you need to do! If I can help you in any way, please let me know! 

Feel free to email me kathryn@kathrynalexander.com or send me a message here to inquire about working together toward your goals. 

Related: Here’s how to modify a session if it needs to run quicker

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Follow Gym Etiquette

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If you have ever wondered how to follow gym etiquette, you are not alone. Proper gym etiquette is not complicated; there are a few gym-specific things to know, but otherwise it is pretty much common sense and common courtesy. Be nice to people, share with people, and leave the gym clean and organized. Read on for tips on gym etiquette.

Gym etiquette tips for how to follow gym etiquette. Kathryn Alexander Personal Training in Austin, Texas.

How to Work With Others in the Gym

The most important etiquette tip of all is to simply be respectful of others in the gym. In a public space, people will differ on how they prefer to interact. Some lifters prefer to get their training in and leave with minimal involvement of others. When you see this preference in somebody, please respect it. Other people find the gym a great social situation and want to chat and lift with others. A general rule of thumb is to politely reinforce your boundaries (“great to see you! I’m going to go lift now. See you next time.”) and respect others. 

Check out the best gyms in Austin.

This means do NOT offer unsolicited advice to people. No matter what. People who want help will seek it. This goes for trainers as well. Despite what your sales lead tells you, do not go tell someone they are doing something wrong. There are other ways to open up conversation and offer support, but unsolicited criticism/advice/suggestions are not the way to do that. 

Other things that I consider to be both common sense and worth saying are to give people personal space and be aware of what people are doing around you. 

How to Use Cameras and Videos in the Gym

Trending right now is the use of cameras and videos in the gym. People are videoing their lifts, either for form checks, for their coach, for social media, etc. Inevitably there are issues with the use of video in a public place. Just this week, a girl posted a video of a guy “hitting on her” and reposted it to shame him. In this situation, he didn’t appear to be rude. Of course, there are situations where people are creepy, where people aren’t, where people are misunderstood. 

A good rule here is that videoing others in the gym is an invasion of space. It’s rude; don’t do it. Sure, videoing your lifts discretely is fine, but a public gym is not your production room. Remember, other people just want to lift without dodging a million cameras walking through the weight room. 

How to Choose the Right Training Program For You

Etiquette of Cell Phone Use in the Gym

Exercise tracking is becoming much more popular, and it’s a great way to log your training. My clients, workout partner and I all use Train Heroic to train our workouts. You’ll see us in the gym inputting our numbers quickly between sets. I’m certainly not entirely anti-cell phone use, and I highly encourage the use of phones for logging your training and form check videos.

But please remember no one (literally no one) wants to hear your conversations or your music. Save your chatting for after your session and use your ear buds. Just don’t hog equipment for 20 minutes between sets because your Insta is fire today. K? Get your work in and get out.

How to Work in With Someone

This is “how to follow gym etiquette” 101. Working in with others allows gyms to flow when it’s busy. In this case, you might end up sharing the equipment. People call this “working in” with someone. Resistance training typically has a lifting period and a resting period, which s conducive to sharing. When I lift, my set takes 30-60 seconds. I’ll rest for 1-3 minutes. This is a great time for someone else to work in. 

How to Share Gym Equipment

The best situation for working in or sharing equipment with someone is if you don’t have to change the equipment too much. Generally speaking, if someone is doing something like squat, deadlift, bench, cleans, or jerks, it is probably better to wait. Unless your program is very similar to theirs, and your set up (ie height, seat position) is as well, there will be so many variables that it is easier on both of you to not share. 

Accessory work is a bit more conducive to sharing. Pin selectorized equipment is easy to share, as it doesn’t require loading and unloading weight plates. Dumbbells and the free weight benches are also conducive to sharing, as you can quickly move your weights in and out of the shared work area.

Sometimes, if you need a machine that’s not easy to share, you can add in an exercise you can do anywhere, like these calf raises, while you are waiting.

How to Clean Gym Equipment

Wipe down equipment before you use it if it’s dirty. Wipe down equipment after you use it. Clean up any sweat, chalk, blood, or whatever else you left behind. After that, you should still wash your hands, wash your clothes, and shower off. You don’t have to be a germ phobe, but just know you probably want to change clothes before you sit down on your couch at home. 

How to Treat the Equipment and Use it For What it’s For

The number one benefit of having a fully stocked gym is access to all the great equipment. This is contingent on the integrity of the equipment, which is contingent on taking good care of it. Do not drop the dumbbells. Use the bars for what they are designed for. Each gym will typically explain this to you. Some gyms have specialty bars like squat bars, deadlift bars, and specific bars for rack pulls. Using them in the wrong setting can injure you or ruin the bar. 

Additionally, remember that there are certain things you can do only in certain areas. There are typically just a few squat racks, but you can do curls anywhere in the gym. Ergo, don’t curl in the squat rack. Don’t do lunges on a deadlift platform. You’ll appreciate when other people give the same respect so you can get your lifts done as you’d like. 

How to Put The Weights Back

Pick ’em up, put ’em back. Haha! Seems easy to me. Like camping, pack out what you pack in, and leave it better than you found it. This means if you bring over bands, chains, straps, specialty bars, or anything else, you have to return it. Do not leave a plate on a machine because you think it’s someone else’s starting point. It’s probably not. This is one of my biggest gym pet peeves. People leave a 45 pound plate on a machine often. The people who do not start with a 45 pound plate on it are the people who can’t move a 45 pound plate. Rude rude.

Return equipment to its starting point and put your own equipment up. Do not leave the dumbbells out either. And don’t expect me to not chew you out if I catch you leaving the gym a mess. 

Other Tips on How to Follow Gym Etiquette

There are many many other things I could write about how to follow gym etiquette. Again, may of them are specific to each gym, and are common sense.

  • Don’t jump rope inside. 
  • Don’t claim an entire area as yours.
  • Wash your clothes, and lift in clean clothes. Please.
  • Don’t bring your dog. 
  • Wear deodorant.
  • Follow the rules specific to your gym.

Finally, speak to the owners/staff if someone is being rude to you. Gym owners are among the most passionate and compassionate people I’ve ever met. It’s not a lucrative field, and it’s one they usually go in for the love of it. They want to help you and they want you to succeed. 

The gym really is a friendly place! You’ll find many many people are cheering for you at a gym, and you’ll feel very supported.

Where to Start

If you are brand new to the gym, my program called Square 1 takes you though exactly where to start. It tells you how many sets, reps, and what weight to start with on exercises. It’s $15 for a 6 week program, and you can message me anytime with questions. I’d be happy to help get you started, on this beginning program, or on a program custom written for you! Email me at kathryn@kathrynalexander.com or fill out this form here. 

Happy training! 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Goblet Squat

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Learn how to goblet squat as we cover the benefits, variations, and training techniques to implementing the goblet squat.

The goblet squat is a great squat variation that is effective as a training tool and teaching tool. It naturally predisposes one toward optimal form, making it easy to feel a good squat. It is accessible too, as it can be done with any implement that you can hold at your chest.

The placement of the implement (high, at your chest) recruits your anterior musculature more than a back squat does, meaning you’ll use your torso a good bit. Fun fact, I felt my abs work harder than I ever have in my life, during a heavy front squat. More than a crunch, hanging leg raise, or any ab workout style class I did; it was the front squat that required so much from my abs.

You can use the goblet squat as a warm up, learning tool, or main lift. Check out the directions and video below for more thorough directions.

How to goblet squat by Kathryn Alexander of Alexander Training

How to Goblet Squat

  • hold the weight in your upward facing palms
  • press elbows toward each other so your elbows are under the weight, not pointing toward the sides of the room
  • keep trunk tight and neutral
  • break at the hips to initiate squat
  • sit deep into heels
  • squeeze big toe into the ground and squeeze your glutes as you stand

How Many Goblet Squats Should You Do?

Since the goblet squat can be used as a main lift or an accessory, you have a lot of parameters to choose from. If your goal is to use it as a strength exercise, you’ll work up to heavy weight in the 5-8 rep range. If you’d like to use it as assistance work (typically after your heavier, bigger lifts), then you can do more like 10-20 reps.

Remember to use the goblet squat to serve you and your goals! If you have questions about how to add it in your training program, please feel free to comment or email me! kathryn@kathrynalexander.com

If you’d like to learn more about working together on a custom program for you, please message me here and we can schedule a free consult.

See More From the “How-To” Series Below

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Morgan’s Transformation

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Client transformations and success stories give me life, y’all! Morgan’s transformation is one of my favorites. Morgan is amazingly hard working, both at his job and in the gym. He is diligent and consistent. This isn’t for lack of other things to do either; he is a busy man who has prioritized his health. I am so proud of him!

Morgan, client of Alexander Training, shows his amazing transformation, and the results of his hard work.
Morgan, client of Alexander Training, shows his amazing transformation, and the results of his hard work.

Morgan’s transformation, in his words

I set out on my journey to find a strength and conditioning professional after suffering what I like to refer to as a “Crisis of Health”. It was at this time that I realized that many of my personal and professional shortcomings were linked to my inability to stay disciplined regarding my own health. Coach Alexander has helped to keep me accountable for my health and on track to meeting my goals.

After having done research on local gyms and their strength and conditioning professionals, I decided Coach Alexander was the best fit due to education and background experience. So, I signed up for a session to give it a try. And I sure am glad I did! Coach Alexander has been able to help curate a routine and develop habits that keep me engaged and on track.

Coach Alexander is has been sensational to work with! She maintains and updates my routine to keep my body challenged, mind engaged, and spirit motivated.  

My time with her has taken me from despising the gym, to thirsting for it. 

She always takes the time to address any comments or concerns I might have regarding my training, and always does so with positivity and professionalism.

Your Turn

If you would like to get started on your transformation, see which program is the best fit for you here. If you would like to talk with me about your goals, please reach out! Email me at kathryn@kathrynalexander.com. I have many training options to fit a variety of goals and budgets. I’d be honored to help you!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Begin Lifting Weights

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In case you were wondering if this is a good time to begin lifting weights: any time is a good time to begin lifting weights! You are not too old, and you are not too weak, you are not too busy.

Lifting weights truly can change your life! It is like a cheat code – if you are stronger, everything feels easier. If you are healthier, the good times feel great. You don’t have to be strong to start, and you don’t have to want to be a bodybuilder or meathead.

Additionally, there are many ways to practice resistance training: lifting weights with free weights, kettlebells, dumbbells, or using band resistance or even bodyweight exercises. All of this is lifting. You can do this at the gym or at home. 

Related: learn how to overcome gym intimidation. Short term mindset shifts for long term confidence.

I recommend going to your doctor to get a baseline physical before you begin. From there, remember: you can lift weights! 

How to begin lifting weights. Kathryn Alexander of Alexander Training swings a kettlebell in her garage gym. Photo by Ben Porter.

What Do You Need to Start Lifting Weights

The great thing about lifting weights is that you can begin with very little. You can start at home with bodyweight exercises. If it suits you, you can start at the gym with machines and free weights. The gym is for beginners and advanced lifters alike, and so are all the means by which you can lift: bodyweight exercises, bands, machines or dumbbells. Any of these methods of training can increase strength.

If you enjoy lifting at home, you can lift at home as long as you’d like. The options for home gym builds these days are amazing, from basic and utilitarian to truly incredible training facilities. Check out Garage Gym Reviews for inspiration and information about how to build the perfect home gym for you. It’s very fun to have training equipment at home, but it’s not a necessity. Many of my clients prefer to keep their home home, and commute to the gym. 

A word of warning: a home gym won’t save you money. There’s a good chance you’ll get hooked, and you’ll want one more barbell, then a few more weights, then that fun new accessory, and then a garage renovation to house it all. Don’t say I didn’t warn ya! 

The most important thing to remember is that you start where you start. It is relative to where you are in your fitness and strength levels. Start with an appropriate amount of weight, like Goldilocks (not too much, not too little). Actually, err on the side of too light. Rest, repeat, and add a bit of a challenge next time.

Beginners Weight Lifting Tips

In the next section, I’ll give you concrete starting points, such as what exercises to learn for a solid foundation of good form. Remember mindset is very important too, so keep these quick tips in mind as you begin your weight lifting career. (Note that when I say weight lifter, I am referring to one who lifts weights, not only one who competes in the sport of weightlifting.)

  1. Just do it! Just get started! Even if you are a bit apprehensive, confused, or timid. Nobody knows everything, and nobody starts as anything but a beginner. Just do it; trust me, it’ll get better! 
  2. Start light. Whether it is a machine you aren’t familiar with, or free weights that offer a gazillion weight options; start very light. Feel out the movement with the light weight and think about it as you go. Your analysis of the movement will tell you how to proceed as far as adding weights.
  3. Building off the last point: focus on the feel of the movement and the muscles that you are using. Studying anatomy will help this but is not a prerequisite. Even if you don’t know anatomy, you can learn from your body as you move. 
  4. Identify your sticking point if you are having a hard time moving forward. Is it lack of confidence in you routine? A tight schedule? Need some new equipment? There is an answer to all of those, whether it is working with a training, following a training program to maximize time spent (try a free week on any of my programs here) or hitting up craigslist.com to get you started with equipment. 
  5. Try this to learn more about your shoulders and posture in less than two minutes.
  6. Remember all the benefits of lifting weights! The health, physique and mental benefits will always work in your favor. 
  7. Back to number 1: just do it! 

Get a Trainer

If you do your due diligence, you can find a professional trainer who truly views this industry as a profession. This means he or she will teach you well, help you move quickly and not waste time, prevent injury as much as possible, and write a specific program for what you are working for. 

A trainer can help you find modifications so exercises fit your body best, help you work through your sticking points, and even help build your confidence and keep you accountable. 

It is my goal to educate my clients as we go so they can be independent. I don’t ever want to quit working with my clients, but I always want them to have a plan and the ability to do it on their own. Often, people need just a few months to get their feet under them and have all the tools to proceed independently. In that case, I’m happy happy to hear their progress reports as they break off onto their own.

Form

Study form as you begin lifting weights. Good form will apply to exercise regardless of what kind of implements, weights, or bodyweight exercises you are utilizing. Good form will allow you to move faster toward your goals, prevent injury, and get the most out of each exercise. Don’t let fear of perfection slow you down, though. There is a wide gray area of safe and acceptable form. Do your best and plan to improve as you go. Remember Tip number 1: just do it! 

Beginner Body Weight Exercises

The following exercises are foundational to movement. That means these should be practiced by beginners, and continually utilized through your lifting career. They’ll become easier, but I want you to always practice them deliberately. They’ll become more like warm up and reinforcement work than hard working sets as you progress. 

Watch these videos and practice the movements. Please reach out to me if you have questions!

Basic squat with no weight

basic squat with no weight
Y for rear delts
plank walk out
reverse lunge
hinge
dead bug

Beginning Resistance Training with Bands

Resistance bands can help you develop strength at different angles. Please be careful to buy good bands, keep them inside, and check frequently for potential tears. Also be certain that your anchor point is secure so that you won’t pop yourself in the microphone you are wearing on your face as you teach a group exercise class in front of 25 sorority girls at LSU circa 2004. Hypothetically, haha, that would be sooo embarrassing.

band pullaparts
band row
band deadlift

Beginner Weight Exercises

goblet squat
dumbbell overhead press
machine row

For a full post about how to do the goblet squat, click here.

Create a Routine

Building exercise into your routine and following a plan will help you maintain your lifting habits. Remember, lifting weights will help you as long as you are able to lift, so find a way to lift for many many years. It is about consistency and progress, not perfection and knowing-it-all. Nobody knows it all, and nobody is perfect at first, if ever. Please don’t let that stop you from getting started on an enjoyable hobby that can save your life! 

For an in-depth look at how to find or develop a training plan, read here.

Begin Lifting Weights Today!

Lifting weights can make your life better almost immediately, with very little cost or equipment necessary to begin. I hope you try some of these exercises linked above and begin your strength journey. I wish you the best of luck, and invite you to please email me kathryn@kathrynalexander.com with questions, progress updates, and my favorite, your wins! Happy lifting! 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

What is the Importance of a Workout Plan?

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Having a well written workout plan is one of the most important things to consider in your exercise routine. It is hands down the most effective way to get the best results from your time exercising. A workout plan that you follow can help you reach your goals faster and more effectively, take the brainpower and mental stress out of the process, and help you avoid blind spots to get the best out of your fitness routine. 

How Can a Workout Plan Benefit You?

We know all the reasons that exercise is worth doing: you’ll feel better, move better, look better, and stave off injury and disease. No reason not to exercise! Except that it does take time, energy, and potentially a financial investment. If you are going to put in the effort to exercise (and you should!) then you should make it worth it.

The best way to do that is to follow a well designed exercise plan to maximize your results. Read on for more information about how a workout program can help you, and how to find the best plan for you.

1 – A Workout Plan Can Help You Reach Your Goals Faster

A workout plan can help you reach your goals faster and more effectively, since it will help you work toward specific outcomes. Often, people go in the gym or go for a little pop on the elliptical, hit some machines randomly and hope they get exactly where they want to be. It doesn’t work this way; the body responds very specifically to exercise stimuli. For example, if you want to get stronger, you need to lift heavier. If you want to lose weight, you have to increase your exercise capacity and be able to exert more energy.

I receive inquiries for people from an online exercise company, and it asks people to check off their desired goals. Often people will list many goals, such as “build muscle mass”, “run a marathon”, “increase flexibility”, and “bodybuild”. These are all worthy goals, but in the short to medium term, they will compete. A well written workout program can help reach these goals, but it needs to be methodically planned. Otherwise, the process will be similar to chasing cats; chaotic and ineffective.

The bottom line is that if you are going to do the hard work (and making the time and effort for the gym is hard work!) then it should be work that takes you to your desired outcomes. 

2 – Take the Brainpower and Mental Stress Out of the Equation

Having a well programmed workout routine to follow is incredibly peaceful. A good plan will give you a roadmap to trust, so your only job is to do the hard work. It takes the brainpower and mental stress out of it for you, so you can do the work and reassess at the end of your training block. This is usually 4-12 weeks, at which point, you’ll continue to the next phase, or commit to a new program. 

Crammed for time? Check out How to Make Time for Exercise with a Busy Schedule

3 – Avoid Blind Spots in Your Workout Routine

Often, we can learn from others and their experiences. After all, we don’t know what we don’t know! If you have a well designed workout plan, you will be following a well rounded routine that includes everything you need to reach your goals.

For example, to avoid and work past back pain, you need a couple smart glute exercises. Athletes, including weekend warriors, typically need more hamstrings work than is conventionally written into general workout plans. 

Sometimes lifters do a lot of things well, but don’t lift in a balanced manner. For example, if a lifter is focused on a goal of driving their bench press up, it would behoove them to focus on back strength as well. In this case, along with chest work, a good example would be to include rows along well.

Make sure you follow a good program, and you’ll hit everything you need to feel and perform best! 

What is a Personalized Workout Plan?

A personalized workout routine or fitness plan is written specifically for you and your goals. Finding a personalized plan written by a fitness expert is a great plan to follow. If that is out of your budget or doesn’t interest you, you can find a plan online that’s written by a fitness expert for people like you. If you look on Train Heroic, for example, you can find extremely specific programs such as plans for beginners, jiu jitsu enthusiasts, people who want to build their butt or grow bigger arms, military and post military, etc. I have plans for people who sit at work all day and need to decompress, people who exercise with limited equipment, and people who train in a full gym toward strength and physique goals. 

This can be incredibly effective and cost effective as well. This way you’re not, as mentioned before, hopping around and wasting your on things that won’t take you to your goals. 

How to Find a Personalized Workout Plan

Like I mentioned in the previous paragraph, you can find any kind of training program on Train Heroic, which is an incredible training app that my clients and I love. (They aren’t paying me to say this! I just really love Train Heroic!) It features programs from experts of all kinds of strength, fitness and sport specific doctrines. 

Consider how many days a week you can commit to working out, how long each session can be, what kind of equipment you have access to, and what your goals are. Be as specific as you can. Keep those factors in mind when you are searching programs, and select one that matches you as much as possible. Often on Train Heroic, you can do the first week free, or even contact the coach directly. Research it as much as you are comfortable with to find a program that excites you. 

If you are interested in any of my programs, check them out here. If you have questions about which would be a good fit for you, feel free to email me at kathryn@kathrynalexander.com.

Are you brand new to the gym and need a plan to start? Try this 6 week program which walks you through what to do, how to do it, and how to use your gym.

Take Action and Start Your Workout Plan

Take action! Take imperfect action! I encourage you to think deeply on your goals and how you will feel when you achieve them. Then find a plan that will help you get there! Ensure it’s a good program by looking at reviews and/or talking to the coach. From there, GO GO GO! 

Take a leap of faith, put in great effort, and follow that workout plan!

Best of luck! Remember, I want to see you succeed! If I can help you at all, please let me know! 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

What is Semi-Private Personal Training?

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If you have spent any amount of time in a gym, you might have noticed people working with personal trainers. Sometimes they are working one-on-one, sometimes in a pair, and sometimes in a small group. Maybe you have seen semi-private personal training advertised and wondered what it is. 

Semi-private personal training is when a personal trainer works with 2-5 people instead of one-on-one. Semi-private personal training has some really great benefits, and some things you should consider. 

A personal trainer, as opposed to a group exercise instructor, creates a program that works specifically for your unique situation and goals. This is different from a group exercise instructor because typically group exercise instructors lead classes that you can drop into. These can be fantastic workouts, and they have a lot of benefits, but they are not planned specifically with your goals in mind. 

With semi-private personal training, you can get the benefits of working with other people, along with the benefits of having a trainer who planned the program specifically for you. 

Structure of Semi-Private Training

Semi-private training sessions are structured very similarly to traditional one-on-one training sessions. Since I primarily teach people how to lift weights to get stronger, leaner and healthier, semi-private training sessions with me are done in the gym. I always take the time to do an individual consult, even with my semi-private clients, so I can cater the session to each individual‘s goals. 

If you work with me and somebody else in a semi-private training session, you might do the same exercises as the other lifter or lifters, but your set and rep scheme will be specific to you. The weights will be specific to your ability as well. We always make accommodations according to individual needs or goals, as well. For example, if you need extra posture work because you sit many hours a day, that will be added in for you. 

Recently, my client Hannah has been training in my women’s lifting semi-private group for over a year, in preparation for her wedding. Even though she trains with 2 to 3 other women, we made some specific adjustments as she got closer to the wedding date.

Is Semi-Private Personal Training for Me?

Semi-private training sessions have many benefits, including the camaraderie of other lifters, improved learning from watching others, a lower cost, potentially some schedule flexibility. 

Many of my clients who lift in semi-private sessions enjoy the company of their gym friends, whether is the camaraderie, competition, or both. Most don’t know each other outside of the gym, but I found that they had similar goals and made an introduction. Sometimes they needed the same time slot as each other, and sometimes they expressed an interest to work with someone else. If your trainer isn’t able to make introductions for you, you can find a friend to come train with you as well. 

Many learning models suggest that people learn movements better both from doing and watching the new movements. In this way, semi-private training can help you learn faster, and continue to learn the lifts you are practicing together. I love this aspect of semi-private training! It might be the best benefits to lifters out of any of these. 

Stuck with your training and weight loss? Check out my 3 biggest tips for losing weight.

Semi-Private Training Cost

The cost of semi-private training is often a bit lower than one-on-one training. Semi-private personal training costs are typically around 60% of that of a one-on-one session, and in a small group with an experienced trainer, you can expect nearly the same amount of attention for a fraction of the cost.

Read about how to find the right personal trainer for you here.

Consider Semi-Private Training

If you are thinking about working with a trainer, consider semi-private training. It’s a really great option to learn and grow with a few people who are on your team! If you are in the Austin area and are looking to train, I’d be happy to meet you for a free consult. Click here to be in touch with me about your goals, and we can discuss from there whether individual or semi-private training is best for you. 

If you’d like to follow along with the workouts my lifting group does, click the link here to join. I am always available to answer any questions you have about which training program is best for you. 

Happy training! 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Managing Client Expectations

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I recently contributed to a piece published on BecomeaPersonalTrainer.org called “40 Personal Trainers Reveal How to Manage Client Expectations.” 

The article contains a wealth of insight from many trainers and is a great read for both clients and trainers alike.

As a personal trainer, managing client expectations is key to setting them up for happiness and success.

You can read the whole article here. Spoiler alert! My advice is to encourage people to understand that the way to make a long-standing change, which is what people are truly seeking, is to make permanent changes rather than seeking a quick fix. 

Become a personal trainer.org

You’ll Be Proud With Progress

You might have a goal to gain 40 pounds of strength on your bench press, or to lose 30 pounds of fat. Both of these will require consistent work over a period of time, and you’ll be so proud and happy once you get there! 

Remember though, that you’ll be proud of yourself along the way. When you’ve worked hard and earned a 30 pound increase on your bench press, you’ll be happy! When you’re exercises and make good food choices, you’ll feel great when you’ve lost 10 pounds, and are on your way to losing 30. 

The bottom line that I want you to remember is that this is a process that requires consistency. You can do it!! You’ll be happy along the way!

Happiness, peace and personal pride are not reserved only for the end of the journey! 

Finding a Personal Trainer to Help on Your Journey

Are you looking for a personal trainer to help on your fitness and health journey? If so, I’d be honored to help you get started, or continue on toward your goals. You can find info about working 1:1 with me in person here, or online here. Please email me if you have questions or would like to do a consult. kathryn@kathrynalexander.com

Happy training! 

Related: What exercises are best for HIIT?

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Pushups on Vacation: A Success Story from the Beach

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Pushups on the beach: a happy client of Kathryn Alexander (Alexander Training) shares her picture from vacation.
Pushups on the beach: a happy client of Kathryn Alexander (Alexander Training) shares her picture from vacation.

Pushups on Vacation

This is a throwback text to one of my favorite client texts ever. Her goal with working with me was to improve strength and performance on a few specific tests, pushups included.

In the process, she found she was a good lifter, and good at pushups, and even enjoyed doing pushups on vacation!

Want To Improve Your Pushups?

This blog post details how to practice pushups and pushup negatives to get your first pushup, or get comfortable enough with them to be able to do more.

Check out The Home Team, my monthly workout that is created specifically for home exercisers. It utilizes a few dumbbells, a band, and yes, pushups! Follow that link to get your first week free.

How to Choose the Right Training Program For You

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to do Bear Crawls

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If you have done bear crawls, you might be having flashbacks of sweat and tears and punishment from a high school coach. The bear crawl is a full body, energy intensive exercise that lends itself well to group application. It’s also fairly simple, equipment free, and luckily for us over the age of 18, has many modifications to suit your goals, ability, and space.

The bear crawl is a great exercise that is beneficial to almost everybody, not just young athletes. As you can see, you’ll be working your arms and legs, but it’s a killer ab & back exercise too. Core work, as it’s trendy to say. The bear crawl also reinforces athleticism and coordination, since it works the whole body as a unit.

Learn how to do bear crawls and add them into your program today!

What is the Bear Crawl?

The bear crawl is a traveling movement on all fours. It can be done quickly, like a run, for conditioning goals. It can be done as I’ll show you here, with smaller movements for a focus on the trunk. There are many ways to do a bear crawl well. In this case, you’ll take smaller steps and more precise movements. This will also allow you to do the bear crawl inside, where you might not have as much room as on a large turf.

How to do the Bear Crawl

  • Set up on all fours (4 point position)
  • Keep an active, neutral, flat back
  • Pick your knees up off the ground about an inch
  • Travel forward, taking very small (2 inch) steps
  • Deliberately keep your trunk engaged, as opposed to loose and flopping around
  • Reverse and travel backwards

Try the Bear Crawl and Let Me Know How You Love It!

Try out the bear crawl and let me know how it goes! It is tougher than it looks so be prepared to work!

Happy training!

Related: My 5 Favorite Exercises

Check Out More How-To Videos Below

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.