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Misc.

SummerStrong 18 at Sorinex Headquarters

May 20, 2025 by Kathryn Alexander Leave a Comment

SummerStrong is a strength reunion unlike any other!

Quick little update for yall: I headed out last week to SummerStrong, which is a clinic/conference/reunion/revival. It’s hard to pin down. But, it’s a blast! A weekend filled with learning, lifting, and catching up with old friends.

Zuver plates at Sorinex Summerstrong 18
Zuver plates at Sorinex, some of the many fascinating and unique gym pieces they have collected over the years.

What is SummerStrong?

As I alluded to above, SummerStrong is hard to categorize. It is academic: we get CEU’s as we learn from the lectures. We share ideas, swap stories, and coaching tips.

It is social: we see all our old strength coach buddies and friends. We catch up on what’s new in our lives, with our families, personal achievements and careers.

It is emotional: it really brings out the best people in my industry. I am so so lucky to have found this group of people. They love me and support me unconditionally.

This year was heavily in memory of Pops, Richard Sorinex, the business’s patriarch. Pops passed last year, and he is deeply missed.

Handgrip at Sorinex

SummerStrong in Pictures

I never do great at taking pictures at SummerStrong, because I’m too busy catching up with everyone to think about pulling out my phone. Here are a few though.

If you have questions about SummerStrong, let me know. Maybe I’ll see you there next year!

Summerstrong 18 Sorinex
Summerstrong 18 Sorinex

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.


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Filed Under: Misc.

Merry Christmas from Alexander Training

December 24, 2024 by Kathryn Alexander

Merry Christmas, yall!

I hope you are having a Christmas that fills your heart with peace. I hope you are able to take time and slow down, and enjoy family, friends, and reflection.

My greatest hope for my clients (and you!) is that they truly make fitness a lifestyle that will last their whole life. If you think about it like this, you’ll realize you are guaranteed to have busy times, slow times, sad times, good times.

Merry Christmas from Alexander Training

Even the Bible says there is a time for everything.

A Time for Everything

3 There is a time for everything,
    and a season for every activity under the heavens:

2     a time to be born and a time to die,
    a time to plant and a time to uproot,
3     a time to kill and a time to heal,
    a time to tear down and a time to build,
4     a time to weep and a time to laugh,
    a time to mourn and a time to dance,
5     a time to scatter stones and a time to gather them,
    a time to embrace and a time to refrain from embracing,
6     a time to search and a time to give up,
    a time to keep and a time to throw away,
7     a time to tear and a time to mend,
    a time to be silent and a time to speak,
8     a time to love and a time to hate,
    a time for war and a time for peace.

Time for Christmas

The verse above is so interesting to me, because it really helps me remember that I can’t just inflict my preferred schedule on every day of my life.

So – give yourself some grace if you are off your routine. If you can’t find the perfect gym while you are traveling, or if you have to just add in some walks, or even just rest, it’s ok.

Please take this time to enjoy, because this is the stuff life is made of.

I’ll be thinking of those of you that are having a tougher holiday.

Merry Christmas, and see you in 2025!


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.


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Filed Under: Misc.

The Best Gifts for Powerlifters and What 1 Gift to Avoid

November 15, 2024 by Kathryn Alexander

It’s that time of year! Are you looking for the best gifts for a powerlifter? Maybe your best friend or significant other is a powerlifter, and you’re looking for the perfect gift. Some of these are affiliate links to products I use and love.

Gifts for Powerlifters: 2024 Gift Guide

Below is a list of great gifts for powerlifters for a variety of price ranges. While this is mostly for powerlifters, I have to throw in a couple weight training and strongman suggestions too. These are pretty specific to powerlifting and weight lifting, more so than general fitness. These might not all work in a commercial gym or for the casual gym go-er.

But, for that powerlifter in your life? You’ve come to the right place. 

Stocking Stuffer Gifts for Powerlifters

These first few gifts are quick and easy, and relatively affordable. As with anything, you can find more expensive versions, but most of these run between $10 and $50. Check out these gifts for your boo.

Wrist Wraps

Wrist wraps are used by powerlifters to give wrist support during pressing movements such as bench press and overhead press. I have two pairs, one from Shiek and one from Elite FTS. One which is stiffer and provides more rigid support, and the other is longer and more compliant. These are fun, and highly portable; easy to throw in the gym bag and go.

Wrist wraps generally run $20-$50, and there are many many brand options out there.

Gifts for powerlifters: wrist wraps
Gifts for powerlifters: wrist wraps

Water Bottle

Water bottles are an essential for any exerciser. If your powerlifter also drinks pre-workouts, protein drinks, essential amino acids, or other powders mixed with water, then he or she will definitely need a dedicated water bottle. Those plastic shaker bottles never feel completely clean to me, so my water bottle keeps nothing but the pure stuff.

The Stanleys are all over now. They’re so cute! This one has a handle so you can throw it in your gym bag without spilling.

My favorite is the Yeti 26 ounce chug bottle. It’s highly durable, and has a great handle top for easy transport. Mine is all covered in stickers.

Water bottle range from $10-50, depending on how fancy you want to get.

Shaker Bottle

No list of gifts for powerlifters would be complete without mentioning shaker bottles. A shaker bottle, as mentioned above, is great for mixing drink ingredients for pre-, peri-, and post-workout. Avid gym lovers might already have a stash of shaker bottles, but can always use a new and fresh one.

This Blender Bottle is a classic. I guarantee you’ve seen these. I have so many of these that I have extra shaker balls rolling around my kitchen.

Pro tip: if you forget and leave a shake bottle of protein in your car in Austin in the summer, it’s game over. Don’t open it, just throw it away. You’ll only make this mistake once.

Shaker bottles run $8-$30+.

Protein Snacks

Protein snacks make great stocking stuffers! Throw some beef sticks in with all the chocolate. It’s called *balance*. In all seriousness though, maintaining protein through holiday eating is a very simple and effective way to continue eating well and not go overboard. There are tons of high protein snacks, meat sticks, and baked goods now, so these are fun and easy treats for your powerlifting friend. Get yourself some too!

These Epic beef sea salt and pepper bars are 10 grams of protein per serving. They are easy to transport and don’t require refrigeration.

Protein snacks can range from single serving sizes at $3 or so, all the way up as much as you’d like to spend.

Protein Powders

Protein powders are a great option for a gift, too. These usually come in jugs that are too big to stuff in a stocking, but they’ll be much appreciated and enjoyed if wrapped under the tree. There are many different kinds of protein powders: whey protein, casein, and egg. There are vegan options such as pea and hemp protein as well. 

Expect to spend $25 – 35 for a bag or tub of protein.

Serious Gifts for Powerlifters

And by serious, I mean expensive. We all know exercise equipment can add up. If you buy quality, it’ll last a lifetime, though. If you are looking to make a big investment in your powerlifting gift, check out the following suggestions of weights, barbells and other equipment.

Heavy Weights

I know I could have just said “weights” but “heavy weights” sounds so much cooler! If your powerlifting boo has a home gym, there’s a good chance he or she would love some more weight plates, or heavier weights. 

From tiny fractional plates to large kilo plates, you can spend up to hundreds of dollars here, so be sure this is something that will go to good use before purchasing. 

I have several of these bumper plates from Fringe in my home gym. I love metal plates, but these are really friendly on my garage floor, and of course you can do some Olympic lifts with them too.

Barbells

You can never have too many barbells. With all the specialty barbells out there, there’s always another that would look great in your garage. There are dedicated powerlifting barbells, squat bars, and deadlift bars. Barbells are necessary though, because you can’t do the heavy lifts without them. Again, this is a big purchase which will likely be $250+, up to near $700 for some really high quality bearing barbells, so do some appropriate “wish list” snooping before buying.

I LOVE Fringe and their headquarters are here in Austin. Their Wonder Bar is a high quality bar that you can pick up in store or here via Amazon.

I currently have 4 barbells and my favorite is the the Original Texas Power bar.

Squat Rack

For the serious lifter or fitness fanatic, a home squat rack is freedom. I started with freestanding squat stands, which retail about $150 and up. I upgraded to a Sorinex power cage, but occasionally use my first squat stands. York is a reputable brand with a pair of free standing stands around $150. 

The freestanding squat stands I started with. You can see the plates on the mats because I didn’t even have plate storage yet.

For squat racks and power cages, you can spend well into the thousands. Make sure to know your space available and other specs to be sure this is a good fit for your powerlifter. If it is, look at Sorinex, Hammer Strength, Fringe, Dynamic Fitness & Strength, Rogue, and other brands. 

This compact set up from Fringe is really great! This gives you a lot more space than a rack like mine, which is a behemoth. They both serve their purpose, but for space reasons, I’d recommend one like this at home.

Adjustable Dumbbell Set

While we’re talking about big gifts, let’s discuss adjustable dumbbell sets. These are big time space savers, and while they are pricey, they are cheaper than buying a large set of dumbbells and a rack. Bowflex, Power Block and more recently Nuobell are the major brands of adjustable dumbbells. These would be amazing gifts for powerlifters who do home workouts, but be prepared to spend $200 or more on these.

Resistance Bands

Resistance bands are great accessories for strength training. They are some of the best gift ideas for those who will be sharing with a family member or training partner, as they come in a variety of strengths and different sizes. I prefer the flat bands instead of tubing, but you may prefer the handles that typically come standard with tubing. 

Resistance bands run $10 and up. 

Powerlifting Accessories as Gifts

The sport of powerlifting comes with many many accessories. From sleeves, belts, and wraps, to bags and gear, there are many accessories that would make a powerlifter happy to unwrap on Christmas morning. These range from stocking stuffer type to personalized and sentimental. At least I find my belt sentimental. haha

Knee Sleeves

Knee sleeves provide compression and support for lower body movements. Knee sleeves just feel so good! You’ll want to size this right, so maybe you can sneakily measure your friend’s knee? These really are a great Christmas gift, but on second though, perhaps you can drop a hint and get some input on the sizing. I have used a pair of STrong knee sleeves for years, and I love them. Other good brands are SBD, Rehband, and Rogue.

knee sleeves for powerlifters
Knee sleeves make great gifts for powerlifters.

Knee sleeves for powerlifting will be around $45-85.

Weight Belt

Belts are the most fun accessory in powerlifting! Powerlifting belts come in more varieties than you can imagine: width, thickness, material, length, color, accessory decor, and level/prong. I have a lever belt and a prong. My all time favorite is my Inzer prong belt. Inzer calls their belts forever belts because they are guaranteed forever. (This is not an ad.) 

A weightlifting belt is different than a powerlifting belt, so be sure of your competitor’s sport and belt needs. This might be a gift that you let them choose, and then purchase for them. Belts are a great idea though, so keep it in your back pocket. 

The belt just like mine, the Inzer Forever 10mm, is currently selling for $129. (November 2023). Again, belts exist in a wide variety, so expect a variety of prices too. 

Squat Shoes

Squat shoes are pretty crucial for the very specific training needs of competitive powerlifters. Squat shoes come in different heel heights, different widths. There are powerlifting shoes, shoes for Olympic weightlifting, shoes for the “crossover” athlete who doesn’t want to carry a gym bag with 3 pairs of shoes like the rest of us. Anyway, these would be a great gift, and even better if you have some input from the lifter. Maybe don’t surprise them with these. 

Squat shoes typically run $100-200. These Adidas lifting shoes are the classics. Heads up, I haven’t lifted in these. I’ve long been a Chuck Taylor kinda girl. You don’t need lifted shoes for deadlifting, but for Olympic lifting, they will be really helpful.

Gym Bag

A gym bag is a highly practical gift for a powerlifting friend. While some gym bags have a lot of specific compartments, these are not nearly as important to get perfectly specced as say, shoes and a belt. This would be a great mid-priced surprise as a powerlifting gift. Expect to spend $40-80, unless you want to drop over $200 at Lululemon. But really, every serious powerlifter has a shocking collection of wraps, straps, sleeves, towels, chalk, and shoes. Gym bags are a must!

Here’s a cute cute Puma gym bag for a fraction of the expensive ones.

Barbell Collars

Barbell collars are a great stocking stuffer type powerlifting gift. You can pick different colors, different brands, and they just have to work. You don’t have to pick a particular size, and you won’t get it wrong. These are fantastic gifts for powerlifters with a home gym. While not as inexpensive as other stocking stuffers, they’re small enough to be easily wrapped and transported, unlike a squat rack. 

I have about 3 pairs of these Lock Jaw collars and I love them.

barbell collars as a stocking stuffer for a gift for a powerlifter
barbell collars as a stocking stuffer for a gift for a powerlifter

Expect to spend $12 – 50 on a pair of barbell collars. 

Personal Training Sessions with a Great Personal Trainer

If you’re more into gifting experiences and education than gifts, you can gift some training sessions with a personal trainer who coaches the power lifts. I am biased, but I think if the person you are gifting this to is on board, this is one of the best gift ideas. Personal trainers can help save time, energy, and accelerate results by helping you find your best lifts sooner. With a trainer, you can work on learning what is proper form in general, what is the best form specifically for you, and what are the best options for training programs. 

A trainer can also spot you when you are lifting heavier weights, and help answer questions in the future. 

If you are in a big city, expect to spend at least $100 a session. 

If you are interested in training, or gifting someone training, I am happy to help talk about options. You can see my 1:1 training details, programs, and plans here.

Fitness Trackers

I’m mentioning these because fitness trackers and collectible data are hot hot right now. I would LOVE to be proven wrong, but from my experience, and what I see from my clients, most data trackers do a better job with running, cardiovascular activities, heart rate data collection, and lifestyle tracking. Fitness trackers for lifting just don’t work that well. 

I highly recommend tracking your own data, but I’d suggest an app like TrainHeroic where you input your data. Trainheroic is free as an athlete, and you can input and track your data, like sets x reps, weight, and changes in your lifts over time. 

There are expertly programs available for purchase in TrainHeroic, which are priced from $15 up. In lieu of purchasing a Fitbit, tell your powerlifting friend about TrainHeroic! This is a really good gift, and if you are reading this, I think you’d love it too!

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Chalk

Chalk is crucial for heavier lifts in powerlifting. Chalk helps with grip, and is a staple at any powerlifting gym. Not all gyms have chalk though, so some lifters, including home garage gym lifters, have to buy their own chalk. Liquid chalk is an option, as it is easier to clean up. I’ve heard* it’s easier to sneak into gyms that don’t allow chalk (although gyms not allowing chalk shouldn’t be allowed) since you can be a little more incognito.

Chalk is $8-15 dollars, approximately.

*Just kidding about hearing it. I’m the problem, it’s me. 🙂

Specialty Gifts for Powerlifters

If you want to get really specific into strongman and grip training, there are a variety of apparel options like lifting gear and bar grip shirts. There are specially built handgrip tools and barbell and cable attachments too. These range from $30 to over $100.

Recovery Tools

One last category of useful gifts is recovery tools. Foam rollers, triggerpoint grid foam rollers, massage guns like the Theragun, and are typically useful and portable gadgets. Massage tools, rollers and lacrosse balls are in this category too. These products and prices can vary widely from simple and inexpensive to a couple hundred dollars for some massage guns. 

It’s almost the new year! Read here about how to make new year fitness resolutions and keep them.

Powerlifting Gifts for 2024

There you have it! My exhaustive list of what to buy the powerlifter in your life for Christmas 2024. I hope something on this list has helped you find the perfect gift, in the perfect price range. If you have any questions or want a more specific suggestion, I always have opinions. 🙂 Email me! Kathryn (at) kathrynalexander.com. 

And what’s the 1 thing not to buy them? Gloves! Just don’t buy them gloves. 

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.


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Filed Under: Misc.

Bushing vs Bearing Barbell: What’s the Difference?

February 28, 2024 by Kathryn Alexander

Bushing vs bearing barbells: what is the difference, and which is right for you? 

One of my favorite things about independent and not big-box gyms is that many of the lifters who go to these gyms have a really high lifting iq. They understand that good equipment can help them with their training, and they spend the time researching, and the money buying good equipment. 

A great example of this is barbells. Most people just grab a barbell at whatever gym they go in. This is just fine if it suits you! But, when you start to realize how many specialty bars there are out there, and how they can help your training, it gets really fun! 

bushing vs bearing barbell. Austin personal trainer Kathryn Alexander explains which is best for you.
Pictured above is the Rogue Ohio Deadlift Bar, the Kabuki Squat Bar, and the Original Texas Power Bar. These are all bushing bars. The Texas Power Bar is my favorite, and it’s the first bar I saved up for and bought.

There are Olympic bars, squat bars, deadlift bars, power bars for the bench press, squat and deadlift. The Olympic bars are for the clean & jerk and snatch, and some accessory lifts like front squats, hang cleans, power cleans, etc.

Does it really matter to you whether you use a power bar or Olympic barbells, and what is inside the mechanics or your bar? Maybe! It depends on your goals, so let’s discuss and see what works for you! 

Bushing vs Bearing Barbells: What are the Main Differences?

When it comes to selecting the right barbell for your strength training regimen, understanding the differences between bushing and bearing barbells is essential. Both types of barbells have their own unique characteristics and advantages, making them suitable for different applications and preferences.

In this comprehensive guide, we’ll delve into the main differences between bushing vs bearing barbells, explore their respective features and main differences, and help you determine which option is best suited for your specific needs.

Pre garage gym renovation, as you can tell. The bar resting against the wall is my first bar, a nice basic bushing barbell. The bar loaded is a bushing barbell too, but is a Texas Power Bar, a step up from my first one.

Bushings, known for their robustness and versatility, cater to a wide range of lifts, making them suitable for powerlifting and general strength training. On the flip side, bearings offer a smoother spin, crucial for the explosive movements found in Olympic lifting.

Each rotation system comes with its own set of advantages, and understanding these can significantly influence which barbell suits your lifting goals. Whether it’s hoisting heavy loads with precision or executing faster lifts, the choice between a bushing and bearing barbell could be the key to unlocking your best lift yet. 

Bushing Barbells

Bushing barbells are equipped with bronze or composite bushings located between the bar shaft and the sleeve bearings. These bushings act as friction-reducing components, allowing the sleeves to rotate smoothly during lifts. Here are some key features and characteristics of bushing barbells:

  1. Friction Reduction: Bronze bushings provide a low-friction surface between the bar shaft and the sleeves, resulting in a smooth rotation system ideal for slower lifts and strength training exercises such as bench presses and squatting.
  2. Corrosion Resistance: Bushing barbells with bronze bushings offer excellent corrosion resistance, making them suitable for use in humid environments or outdoor settings where exposure to moisture is a concern.
  3. Durability: Bronze bushings are known for their durability and long service life, capable of withstanding heavy loads and regular use without compromising performance or structural integrity.
  4. Cost-Effectiveness: Bushing barbells are generally more affordable than bearing barbells, making them a popular choice among home gym owners, beginners, and budget-conscious individuals looking for quality bars without breaking the bank.

Bushing Barbells

Bearing barbells utilize high-quality ball or needle bearings located within the sleeves to facilitate smooth rotation and faster spins during Olympic lifts and dynamic exercises. Here are some key features and characteristics of bearing barbells:

  1. Smooth Rotation: Ball bearings or needle bearings offer superior spin and rotation, allowing for faster and more fluid movements during dynamic exercises such as Olympic lifts, power cleans, and snatches.
  2. High Load Capacity: Bearing barbells are designed to handle heavier loads and high-speed lifts, making them the preferred choice for competitive weightlifters, Olympic lifters, and athletes who demand optimal performance and precision.
  3. Reduced Friction: The use of ball or needle bearings minimizes friction between the bar shaft and the sleeves, resulting in a smoother spin and enhanced overall performance, particularly during high-speed lifts and rapid transitions between exercises.
  4. Precision Engineering: Bearing barbells are engineered to exacting standards, with precision-machined components and high-quality materials such as stainless steel for optimal durability, tensile strength, and corrosion resistance.

Key Differences:

  1. Rotation System: Bushing barbells utilize bronze or composite bushings for friction reduction, while bearing barbells employ ball or needle bearings for smooth rotation and faster spins.
  2. Application: Bushing barbells are well-suited for slower lifts, strength training exercises, and general fitness workouts, whereas bearing barbells excel in Olympic lifting, dynamic movements, and high-speed lifts requiring precision and control.
  3. Cost: Bushing barbells are typically more affordable than bearing barbells, making them a practical choice for home gym owners and budget-conscious individuals. Bearing barbells, on the other hand, are considered premium options and may come with a higher price tag due to their advanced bearing systems and precision engineering.
  4. Maintenance: Bushing barbells require minimal maintenance and upkeep, with bronze bushings offering excellent durability and corrosion resistance. Bearing barbells may require periodic lubrication and maintenance to ensure smooth operation and prolong service life, especially under heavy loads and high-speed conditions.

Other Differences in Specialty Bars

One main difference in an Olympic weightlifting bar, which is typically a bearing barbell, is that it doesn’t have the center knurling. This is because the bar is often used to perform cleans, which end up at the lifters neck and collarbone area. An aggressive knurl in that area will be abrasive and uncomfortable against skin. Center knurling is found on power bars, so that the barbell can have a more secure grip on the lifter’s shirt or back. 

If you’re looking for a total gym enthusiast to help design your program, let’s do a free consult about online training for you. We’ll use every fun bar there is!

Another potential difference is that a squat bar is 32 mm, making it a big thicker than a standard 29 mm bar. This allows the bar to sit on the neck better, and allows it to handle as much weight as the heaviest squatters in the world need. A heavy squat bar needs to be very very strong, but doesn’t need to have a very fast spin. Squat bars are also typically 55 pounds instead of the standard 45. Most standard barbells weight 45 pounds, but specialty bars vary.

Deadlift bars have a smaller grip than standard bars, at 27 mm. The end of the sleeves on deadlift bars are often longer so they can accommodate more plates, and have a little more whip. This means they break the ground easier, as they bend more. 

These differences are a little more about the specific application of the bar than the type of bearing, but it will still play into your decision of what kind of barbell to use. There is also a hybrid bar, which is typically a bushing bar.

Premium Picks: Top Recommended Bearing Barbells

For those of you diving deep into the world of Olympic lifting, the question of whether you should use a bushing vs bearing barbell is easily answered: you’ll find yourself practicing with bearing barbells. These barbells stand out, particularly for their smooth rotation and fast spin, catering flawlessly to the high speeds and heavy loads of Olympic lifts. Bearing barbells are used by the International Weightlifting Federation. 

Among the elite, certain brands have established themselves as the go-to options. American Barbell and Eleiko (now located in Austin, Texas!), with their premium bearing systems, are unparalleled in precision. They ensure a smoother spin under duress, thanks to the high-quality needle bearings that define their construction. Furthermore, these barbells often come equipped with dust seals, an ingenious addition that prevents dirt and debris from compromising the barbell’s integrity. This feature, along with their robust stainless steel build, assures that with the right care, these barbells will remain your loyal companions on your path to Olympic lifting mastery. 

Maintenance 101: Protecting Your Barbell Investment

Maintaining your barbell, be it a bearing or a bushing model, is like ensuring your vehicle runs smoothly by regularly checking its oil. For those of us invested in weightlifting, our barbells are invaluable tools, and their upkeep is crucial for their longevity and our performance. You might wonder why this is so essential.

The answer is simple: the smoother the rotation system, whether it’s bushing or bearing, the more secure and efficient your lifts will be. Dust, rust, or degradation of parts can significantly impede this smoothness, especially under heavy loads or during fast, explosive Olympic lifts. 

Here are a few maintenance tips to keep in mind:

  • Regular cleaning: Wipe down your barbell after each use to prevent build-up of sweat, dust, or chalk. For those with steel barbells, this step is crucial to fend off corrosion. 
  • Lubrication: Apply a suitable lubricant to the bearings or bushings periodically. This ensures a consistently smooth spin, essential for lifts like the snatch or clean and jerk. 
  • Proper storage: Never leave your barbell loaded with weight plates on the rack, as this can bend the bar over time. Instead, store it horizontally on a rack or, even better, in a vertical barbell holder to minimize dust accumulation on the sleeves. 

By taking these simple steps, you ensure your barbell, whether bushing vs bearing barbell, remains a faithful tool in your strength training journey. A well-maintained barbell not only performs better but also significantly reduces the risk of injury during your lifts. Invest in your equipment’s maintenance, and it will surely return the favor in gains. 

Durability-wise, both types boast long service lives, but bushings edge out with fewer moving parts and, consequently, a sturdier build over time. So, when it boils down to making the right choice for your lifting, whether it’s the dense atmosphere of a bustling gym or the quiet focus of a home gym, you must weigh these key differences.

Consider not just the lifts you’re currently performing but also those you aim to conquer. Whether your journey leans towards the steadfast endurance of powerlifting or the dynamic fury of Olympic lifting, choosing the appropriate barbell—bushing or bearing— could very well be the pivot on which your lifting success swivels.

Choose the Best Barbell For You

When it comes to choosing between a bushing vs bearing barbell, understanding the key differences and considering your specific needs and preferences is essential. Bushing barbells offer reliable performance, durability, and affordability, making them suitable for a wide range of strength training exercises and applications. Bearing bars have greater barbell spin but are a greater investment. 

If building out your home gym isn’t a priority right now, and you are in Central Texas, check out the best gyms in Austin, where you can use all these bars.

For us focusing on heavy loads, slow lifts, or just building foundational strength, they offer the perfect blend of performance and durability. 

Bearing barbells, on the other hand, provide superior spin, precision, and performance, making them the preferred choice for competitive weightlifters, Olympic athletes, and individuals seeking optimal performance and speed during dynamic lifts. 

Whether you’re a beginner, an experienced lifter, or a competitive athlete, selecting the appropriate type of bushing vs bearing barbell can enhance your training experience and help you achieve your fitness goals more effectively.

If you have specific questions about a bushing vs bearing barbell, including barbells that aren’t even in this article, please email me! I’d love to hear what you’re training with and your questions/comments. Kathryn (at) kathrynalexander.com

Here are some fun home gym organization ideas to make your space more effective and fun for your 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.


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Filed Under: Home gyms, Misc.

From UT Student to Personal Trainer

August 8, 2023 by Kathryn Alexander

I recently wrote a guest article for Austin Fit Magazine, about how to go from a student at The University of Texas at Austin to becoming a personal trainer.

This is an article that is near and dear to my heart, because UT is my graduate alma mater, and I am now a personal trainer in Austin, Texas.

Degree Paths to Becoming a Personal Trainer

In this article, I share details about which degree to choose and how else to best prepare yourself, with work experience and continuing education, to give yourself (and your future clients!) the best chance of success.

If you aren’t on this degree path, this might be a dry read for you. Sorry. 🙂 But if you ARE on this path and I can help, please reach out to me!

Read the whole article here

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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.

Filed Under: Misc.

Dua Lipa, Michael B. Jordan Workout: How They Got Fit

August 7, 2023 by Kathryn Alexander

Dua Lipa and Michael B. Jordan workout, like many other actors and actresses, to stay and get fit for their roles.

From her high intensity interval work, to Michael B. Jordan’s shorter training sessions, here are some snippets from articles I have contributed to lately.

Note: I do not know either of these celebrities or their trainers; I was consulted for expert commentary on their workout routines.

Michael B. Jordan Workout

Michael B. Jordan has a habit of staying fit, especially as many of his acting roles necessitate a strong and healthy character. If you’ve seen his performance in Creed III, you can see he took no shortcuts in his training.

In addition to eating healthy protein and fruits, he is said to employ quick training sessions as his schedule gets busy. Here’s what I think of that:

Here is the rest of the article about Michael B. Jordan’s workout routine, and his methods for eating well, building muscle and staying lean with a busy schedule. It includes his stories about workouts and preparing for roles, and many other experts insight.

Dua Lipa is Fit and Stunning for Barbie Premiere

Dua Lipa dazzled as a mermaid in the Barbie movie. One thing she reportedly did was high intensity interval training. I love this; it’s a great training method. Of course, HIIT isn’t the only way to do cardio but it’s a great option. As you can see, she looks fantastic – it’s clearly working for her!

Check out the rest of the article for the full story: Dua Lipa Stuns at Barbie Premiere. Here’s How She Gets Fit.

Here’s a quick push pull squat workout you can do at home. You can make this high intensity, as well.


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.


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Filed Under: Misc. Tagged With: real people

Curling in the Squat Rack

August 2, 2023 by Kathryn Alexander

If you’ve hung around gyms enough, you’ve heard, “No curling in the squat rack!” Is this really true? Will you immediately be kicked out, membership revoked, and publicly shamed, if you curl in the squat rack?

The short answer is, haha maybe! Yes, curling in the squat rack is frowned upon. Here’s why.

If you’re reading this in January, happy new year! Check out this guide on how to make and keep new year fitness resolutions.

Why Squat Racks Are In Demand

Ah, the squat rack! The most fun, or the most intimidating piece of equipment in any gym. It’ll separate the men from the boys, put hair on your chest… or whatever silly phrase you want to use. It is often misunderstood, feared, or blamed for all kinds of aches and pains. 

The truth is, the squat is one of the most useful and important lifts for everyone, male or female, young or old. 

curling in the squat rack
This is an old screen grab, hence the quality. Anyhow, I have a spotter here, so I’ll be safe, but you can see how this is a risky lift to do outside of the squat rack. I had a planned max squat that day, and that should come before curls.

Because of this, you’ll often see squat racks fully booked in gyms whose culture supports lifting. Lifters often spend more time on the squat rack than at other gym locations, because the squat requires a smart and deliberate warm up. It takes longer than other exercises, both to warm up, and to rest between sets. 

Additionally, the squat rack is the only safe place to actually squat heavy. Because of this, squat racks are often in use. 

Squat Rack Etiquette

It becomes problematic when people take an entire squat rack to curl, which is an exercise that can be performed in pretty much any other location in the gym. There are usually dedicated straight bars already fixed with weights. There are dumbbells for hammer curls, concentration curls, preacher curl machines, and cables for more curls. 

There are seated racks for shoulder pressing, and dumbbells for overhead pressing. There are shoulder press machines. Sure, these exercises can be a bit easier in the squat rack, and yeah, it’s fun to use the big barbell! 

Squat in the Squat Rack

BUT- hold your horses, there! As mentioned previously, there’s nowhere else in the gym to safely squat, but a squat rack. Because of this, squatters should have priority in the squat racks.

The caveat is if the gym is slow and there are many racks available. In that case, it may be ok to use it for a few sets of presses or curls. Sometimes, the squat rack is a great place to modify an exercise for a client, such as for doing pushups from an elevated bar. In this case, the squat rack is extremely convenient. 

However, squatters should again be given priority for this specific lift. It’s just a courteous thing to do.

More about dumbbell curls: muscles worked, what exercises to do, and more to get bigger and stronger arms.

How to Share a Squat Rack

If pressing or curling in the squat rack is important to you, consider going to the gym at off times when it is less busy. You might find you have time to get your training in without dirty looks from busy exercisers. 

Consider the rest of the gym, and all the other dedicated areas to work specific movements. Be creative! Watch home gym exercisers. With a small home gym or garage gym, they figure out workarounds for everything!

Finally, if you do use the squat rack for something other than it’s intended purpose, just be courteous. If you’re a regular, you’ll know when people need the racks and when they are waiting. If someone is waiting, you can let begin working in while you finish your sets. Here’s a great goblet squat tutorial. Goblet squats can be used as a warm up while you are waiting to squat, or an accessory to get more volume after.

You can also use this time to work some of the best rear delt exercises, which are often overlooked but always valuable.

Start Here

If you’re brand new to the gym and want to learn more of the etiquette as you do your exercise, try my program Square 1. This is meant to teach the brand new exerciser how to get a workout, and how to navigate a new gym. Also read How to Overcome Gym Intimidation. You really do belong in the gym!

Please feel free to contact me if you have any questions or would like to do a free consult. 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.


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Filed Under: Misc.

How to Get in Shape Fast

July 28, 2023 by Kathryn Alexander

Sometimes you just want to know how to get in shape fast! We know that the best way to be healthy and feel great is to have good habits day in and day out.

You’ve probably also heard the old adage, “Rome wasn’t built in a day.” Applied to our physical body, we know that if it took us 10 years to get out of shape, we won’t be cover model ready tomorrow. BUT- who doesn’t want to look good fast? Sometimes you just want to see results quickly! Read on to learn how to get in shape fast, safely. 

Exercise, Eat Well, and Rest

You’ll make the most progress, and quickest, if you are firing on all cylinders: eating the right amount of calories and macro nutrients, doing both resistance training and cardio, sleeping enough, and taking good care of your health in general. 

how to get in shape fast

Some people prefer more balance: foodies might exercise more so they have leeway in their diet for indulgences. People who can easily maintain strictly planned meals might exercise a little less since they aren’t taking in as many calories. 

Neither of these approaches is right or wrong, but you’ll see changes fastest if all of your habits are are moving you toward your goals; if you are firing on all cylinders. 

Nutrition

The best way to see results fast and make the quickest progress toward fat loss is by adjusting diet, which is the sum of all consumption.

Every individual needs adequate amounts of protein, fats, carbs, and water. Individuals who are exercise and especially resistance training need more protein than the average individual. 

Illnesses or special conditions aside, most people would do well to eat a few times a day, and plan a diet that is heavy in protein, vegetables, and fruits. From there, starchy carbs can be added in small amounts. 

Alcohol will do nothing to help toward the goal of losing fat or building muscle, so if your goal is to make progress fast, skip the drinks. If you are wondering, “how fast can I see results?” skipping alcohol and sugary beverages will absolutely help you answer that question faster. Here’s a more thorough explanation on alcohol’s effect on your weight loss progress.

how fast can I see results?

The challenge with diet is that there is a right amount; not too much, not too little. Consult a registered dietician to find the best plan for you. 

Exercise: Resistance Training and Cardio

Though diet can drive progress quickly, exercise is absolutely essential to optimal health. Cardiovascular exercise promotes heart and vascular health, in addition to helping burn excess calories. Resistance training is essential to building muscle and increasing metabolism. 

Resistance training, which can be lifting weights, using resistance bands, or bodyweight, raises an individual’s basal metabolic rate (BMR). This is the rate at which one burns calories at all times. Even a slight increase in BMR can add up to significant change; this is how to get in shape fast. Resistance training also shapes the body, which many people desire. Shapelier glutes, more massive chest and shoulders, and even improved posture all come from resistance training. 

Cardiovascular activity, which is movement that increases your heart rate such as walking, jogging, running, or swimming, is a great complement to resistance training. You can potentially burn more calories in a cardiovascular session, but cardio will not change your BMR. 

Related: Quad Exercises You Can Do at Home

Sleep

Everyone needs quality sleep, but the more demanding your life is, the more you need it! If you have elected to eat well, do resistance training and cardio, you’ll absolutely need to make sure you are recovering enough. A large part of this is sleep. 

Prioritizing sleep is hard but not complicated. Plan well and utilize your day time so you can sleep 7-9 hours. Create a sanctuary in your bedroom so you can have a cool, quiet, dark atmosphere.

This is tough for parents and people in busy phases of life. Try your best, though, because you’ll be better overall for having better quality rest. 

Mental Health

Remember you must also take care of your mental health, too! This means considering your new changes a blessing to you, not a chore. Be aware of your thought process and motivation so that you are healthy and not creating obsessive habits.

This means understanding that you can love your body while trying to change it. You can be thankful your legs work, and simultaneously trying to lose fat for your health or confidence level.

You can also choose to eat healthy because you take care of your body, not because you are punishing yourself for your condition. Understand that you can be happy, successful and worthy of love in every condition.

How to Get in Shape Fast

Be honest with yourself about how much of this you are willing to do. Changing eating habits is extremely hard, because eating and drinking are cultural. We meet up over meals, break bread with loved ones, toast our friends achievements, and generally bond over eating and drinking habits. 

The above recommendations are about who to get there fastest, but fastest might not be the best way for you. You might see acceptable progress when you make 1 adjustment to your diet and walk 3 times a week. 

There is no right or wrong. What’s right for you might not even be right for you in a different phase of your life. Try out some healthy new habits and see if it pushes you in the direction you like.

Persistence

Remember that you’ll get healthier, and you’ll feel better each step of the way. There is no “there”. If your goal is to lose 50 pounds, you’ll feel better after you’ve lost 10. Then you’ll feel better after you’ve lost 10 more. 

Give it your best shot! Adjust if necessary, never quit, and appreciate all the progress you make! This is one of the most important parts for how to get in shape fast.

What’s Next For You?

What will you do to push your progress? If you are ready to jump into a workout program, check out these that I write each month. One is for someone completely beginning a gym journey, one is for those who exercise at home, and one is a more intermediate gym program. Let me know if you have any questions about which would be best for you! kathryn@kathrynalexander.com or message me 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.


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Filed Under: Misc.

5 Minute Health Tip

July 26, 2023 by Kathryn Alexander

Sometimes getting fit, strong or healthy feels so overwhelming! If you don’t know what to do or where to start, focus on getting a quick win.

Try this 5 minute health tip today!

Breathe Into a Parasympathetic State

When you feel like you are stressing, snowballing, or losing control of a situation, take 5 minutes to be still and breathe. Place your hands on your abdomen, with your hand stretching between the bottom of your ribs and bellybutton. You can do this sitting up, but lay down if possible. 

Breathe through your nose, feeling your hands expand up and out. This breathing pattern will redirect you into a parasympathetic state, which allows you to think and perform calmly. This is the opposite of sympathetic, which is the fight-flight-freeze situation you have heard of before.

This is great both for health and performance reasons, so you can do this before a big meeting, before a physical competition, or even to wind down before bed. 

Do You Need to Follow a Plan?

Many of my clients are so busy, they just want a plan to follow. They’ll do the work but don’t want to come up with it on their own. I get it! Try online training, which is custom written for you and your schedule. Message me here to inquire about online 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.

Filed Under: Misc.

How to Use the Hammer Strength Leg Curl

June 23, 2023 by Kathryn Alexander

The Hammer Strength leg curl is a fantastic addition to a lower body strength program. I generally believe that compound movements like squats, deadlifts and the variations, and lunges are going to be the most beneficial for any kind of strength, aesthetic or athletic program. However, hamstrings can usually benefit from assistance work and that’s where this machine excels. 

Like other Hammer Strength brand equipment, this is a plate loading machine. This means it feels good and smooth and is fun to work on. It’s easy to increase your weight from set to set by just adding another plate. 

The Anatomy of Hamstrings

The hamstrings are made of three muscles: the biceps femoris, semimembranosus, and semitoneinosus. This group of muscles crosses the hip joint and the knee joint. They provide knee flexion, hip extension and rotation.

Why Strong Hamstrings Are Important

Hamstrings make up a large percent of the muscle in our lower body, and act on the hip and knee joints, so you can see how healthy hamstrings are largely involved in having a healthy posterior. 

Hamstrings provide strength and power, which is crucial for athletes, first responders and military personnel. Additionally, they’re important for anyone who moves – walking, going up stairs, picking things up all involve hamstrings. 

Hamstrings are crucial for deceleration, so having strong hamstrings can help prevent injury in athletes. Sprinting, turning, cutting, and athletic movements like those rely only the hamstrings heavily.

Finally, importantly to everybody in everyday life, strong musculature around your knee can prevent and improve knee pain. Continue reading to learn how to use the Hammer Strength leg curl, and how to incorporate it into your program.

Hammer strength leg curl

How to Use the Hammer Strength Leg Curl

Start by placing a weight on the machine, which will be on the left side as you are facing it. I suggest starting with a 25 to get a feel for it. 

Adjust the back rest so that your knees bend approximately where the machine “knee joint” rotates as well. You’ll see this pivot point to the right of your right knee when you sit. If you need to sit and try it out, and then stand and adjust, that is fine. Take the time to get a good setup.

Once you are set up well, extend your legs straight and set your feet on top of the foot pads. They will fit behind your ankles.

From here, think about bending your knees and dragging your heels back toward your glutes. 

Control your legs back to the starting position. 

Do a set of 8-12 reps just to feel out the weight. From there, you can adjust up or down, or keep it right there if that’s a good weight.

How Many Sets and Reps Should I Do on the Leg Curl?

As with any strength protocol, you want to work up to a weight that’s not a max but an honest challenge. I hope the first set is light and functions as a warm up. From there, aim to take a couple more sets to work up to a working weight. 

For example: 

Set 1: 25 pounds, 12 easy reps. Rest a minute!

Set 2: 35 pounds, 10 easy to moderate reps. Rest! 

Set 3: 45 pounds, 10 reps, was a good challenge. 

Rest, and stay at this weight for two more working sets. 

How Long Do I Rest Between Sets?

Rest 1-2 minutes. You will probably be doing this after your big, compound lifts like squats and deadlifts. For those heavy sets, you’ll rest up to 3 minutes. On this leg curl, you can rest 1-2. Don’t wait so long that you get cold between sets, but don’t treat it like an endurance protocol, where you rest 0 seconds.

If you are working alone, I suggest timing your rest. Most people don’t rest long enough, and are surprised when their estimated minute rest is 21 seconds or so. 

Related: learn how to do the Bulgarian split squat, which is killer for leg development too! ooh and bear crawls 🙂 And, read about my 5 favorite exercises!

Does Your Gym Have the Hammer Strength Leg Curl?

If your gym doesn’t, it is worth asking if they can get one. You can see specs for the machine from the Life Fitness Hammer Strength webpage here. If they don’t have one, ask a trainer what machine functions similarly. If you need substitute exercises, ask me too!

Want to work your abs too? Try the 10 best ab exercises.

Want to Chat About Your Training?

I’d love to talk to you about your training! If you’d like to do a consult, please message me here! If you are looking for an Austin personal trainer, I’d love to talk. I have many happy remote clients too.

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.

Filed Under: Misc.

2 Common Lifting Myths Debunked

June 21, 2023 by Kathryn Alexander

Check out these 2 common lifting myths debunked here! I love when we collectively learn more about what works and what doesn’t for fitness and health. It steers us in the right direction and takes us to our goals faster. Below, I cover two important myths and truths to discover about gaining muscle and losing fat.

Myths About Gaining Muscle and Losing Fat

I hope people, and especially women, are moving into the era of asking how to gain muscle instead of how to lose weight. Gaining muscle and strength is one of the most powerful, useful, amazing feelings a person can achieve. You can’t buy it. You can’t be gifted it. You must earn it, and it feels amazing when you do.

Whether your goal is to gain muscle all over or spot increase a.k.a. get a bigger butt, there are some main concepts you should know. Let’s start by debunking two of my least favorite myths.

common lifting myths debunked
I was trying really hard to get “bulky” here.

Myth: You Can Spot Decrease Fat by “x”

This myth is that you can spot decrease fat. Some articles you read will say to do a bunch of sit ups or crunches to decrease abdominal fat. Unfortunately this does not work. I wish this were the case.

As it stands, the research consensus is that short of liposuction or other surgical interventions, you cannot choose to lose fat locally. This means that as you lose fat, you’ll generally see fat loss over your whole body. You don’t get a skinnier face because you talk too much. Unfortunately for me, lol. You don’t lose belly fat because you do a bunch of crunches. Fat loss is not general, not local. You can’t choose where you lose it.

Truth: You Can Build Muscle Where You Choose

On the other hand, building muscle is local. It is specific to the muscles that you are working. You can make your biceps bigger. You can build your glutes. And when you combine your fat loss with the abdominal work you’re doing, you will see abdominal definition. 

Myth: Lifting Weights Makes You Bulky

Bulky has to be my least favorite word. It’s worst than “moist”, by a factor of a thousand. “Bulk” looks pretty hot on some people. Then again, you might not want “bulk” on you and that’s ok. It’s just different in every context, and bulk is typically not mentioned as a compliment, but gaining muscle is. What? It’s confusing, I know.

That’s why this is one of the most important yet common lifting myths to debunk.

I would really like to put this one to rest. The idea that women will get bulky if they lift weights need to be left back in the past, when it wasn’t true then either. 

Related: Read the best workout tips here.

Truth: Building Muscle is Hard; You Won’t Get Surprise Bulky

The process of building muscle, especially to the extent that one looks bulky, is extremely metabolically expensive. This means it won’t happen unless you are lifting in a very challenging manner, AND eating enough to support gaining weight. 

Remember bulk = muscle. When you see ladies with nice shoulder caps, curvy quads, and hamstrings, that is muscle that you are seeing. If you are scared of getting bulky, know that your fear isn’t bulk, it’s just the extent of muscle you want to build isn’t extreme. If you’ve read this far, I guarantee you do want some muscle built to support your aesthetics and ability.

As you build muscle, you’ll reach the leaner and higher phase before you ever start to get big. In that case, you can maintain at the point at which you are happy. I promise you will not wake up one day and suddenly be bulky! 

I hope getting these lifting myths debunked helps you feel good about working hard, and helps you get to your goals faster.

Don’t be scared to lift heavy and build muscle! You’ll love it! 

If you are brand new to lifting, read this article. It’ll give you a place to start.

It’s Your Turn to Move Past The Myths!

If you are looking to start, bump up, or change your lifting routine, I’d love to help! Message me here with your questions or check out online training options.


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.

Filed Under: Misc.

SummerStrong 16 Recap #SS16

June 7, 2023 by Kathryn Alexander

SummerStrong is an annual gathering of strength coaches, lifters, and physical culture enthusiasts at the Sorinex facility in Lexington, South Carolina. 

It is like Oprah for meatheads, says Dr. Pat Ivey. I think his wife first said that. Hiiilarious! It’s true! It’s education, fellowship, competition, and reunion. It’s unlike any other conference, workshop or CEU opportunity. It’s just really really special, and SummerStrong 16 did not disappoint.

SummerStrong 16 with my friends :)

The SummerStrong 16 Reunion

It’s fun to see old friends and catch up on how their lives are going. I hear about weddings, and babies being born, babies growing, businesses growing and clients thriving. Sounds corny, but it fills my heart. It’s super cool and really heartening for me to hear about these things happening all across the country. The world, really. It reminds me why I love coaching and why we do what we do.

Watching my friends grow in their careers is really special too. I like seeing people learn, grow their competencies, and move up in their careers. Everyone is quick to share their knowledge too, and I’m grateful to have the best in the business to learn from. 

It’s also really great perspective. There’s a large group of people at SummerStrong who are post military, or currently active duty. I owe a debt of gratitude to the service members whose sacrifices allow my clients and I to work on these incredible goals together. 

The Competition

If you talked to me leading up to SummerStrong, I might have mentioned to you that I was lifting in the informal competition. I haven’t lifted on a competitive platform in any capacity in 7 or 8 years. I was so nervous! 

I learned a lot: namely, that I get realll nervous in front of a crowd of the most accomplished coaches I know. Haha! 

But I did it! I have a lot to work on in terms of focus, presence, and form. But, I did it! Here’s my deadlift, which ended up being 255. It’s not an all time PR, but it’s a current PR. I’ll take it. 

Ancore Training Truck Mount

One of the most fun things was playing with this Ancore system that Bert Sorin set up on his truck. How cool is this? Blows my mind! I love it! This is two Ancore systems attached with a wall mount. I will be doing something similar to my truck soon, so my clients I travel to, get ready! 

Well, this was a 10/10. Can’t wait til next year! 

Related: Best gyms in Austin, and how much does a personal trainer cost?


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.

Filed Under: Misc.

Social Benefits of Exercise

March 27, 2023 by Kathryn Alexander

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.


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Filed Under: Misc.

Top 3 Big Picture Tips for Losing Weight

January 19, 2021 by Kathryn Alexander

Losing weight seems like a daunting task, but I can assure you it is possible. I’ve seen people from all kinds of backgrounds and different stages of life be successful in losing weight and becoming healthier. Here are my top three simple but effective tips:

  1. Structure your meals to have lean protein, vegetables, and water at every meal.

  2. Do both resistance training and cardio.

  3. Sleep well, and sleep enough.

Have Lean Protein, Vegetables, and Water at Every Meal

You can have other things, but you must eat those things. If you begin with those foods and fill up on them, you likely won’t be starving for a lot of other things.

Check out my favorite high protein, healthy recipes here.

Do Both Resistance Training and Cardio

You don’t have to be fanatical about either but be sure to include both of them in your week. Resistance training can be bodyweight or external weights like dumbbells, barbells,

Sleep Well, and Sleep Enough

Your body will not perform optimally if you aren’t sleeping well. Not to mention all the other health and cognitive benefits of getting proper rest.

This sounds simplistic, but there are many nuances to all of these things. You will have questions, but you will find the answers to these questions as you go. Just start here and have faith in your body’s ability to become healthier as your habits become healthier. Good luck!

Do you need a kick start to a new training program? Check out these options for training programs that include videos, text, and messaging capacity so I can answer all your questions. 


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.

Filed Under: Misc. Tagged With: weight loss

Is it Too Late to Get Your Summer Body?

July 23, 2019 by Kathryn Alexander

It’s not too late to get in shape for summer! 


summer body.PNG

Do you ever just blink and feel like time flies by? It was just New Year! Now it’s summer! Everybody is talking about summer vacations, summer trips, training to get that summer body, and summer is HERE!

Likewise – I blinked, and 6 months have passed since I posted on the blog. The last post I wrote was about NY resolutions. 

(Well, it’s not the last post I wrote; it’s the last post I published. I write all the time. I just don’t take the time to edit them, take a good picture, and publish them. Big thank you to Jorge and Gary for the push to get going again!)


Summer is here!

What if you are still working on your summer body? What can you do right now, to make a difference, today? Lots of things! 


Kathryn skating.jpg

  • incorporate a 10 minute walk after meals, or after one meal

  • go to one new group class this week. Yoga, Pilates, body pump, whatever is your style

  • return to your favorite active past time. My friends and I went roller skating last week. Toooo much fun!! Also, I WON the throwback dress up contest, even though no one else competed. 🙂

  • add an extra serving of vegetables once today


Small changes add up!

At some point, after seeing the benefits of small changes, you will likely be ready to jump in a little more whole heartedly; training 4+ days a week, eating well 90% of the time.

If you aren’t there, for whatever reason – you’re a human taxi service for your kids, you’re working overtime, etc.- I understand. But don’t let that be an excuse for why you can’t make small changes, which add up. 

Will you get your goal summer body in a week? No, maybe not. Will you be on the cover of a fitness magazine next month? Probably not; it’s a competitive process.

But – will you feel better, and sleep better, and be proud of yourself? Yes! It’s worth it to get going! 

Build your nest

A West African proverb says “dooni dooni kononi be nyaga da”, which means “little by little, the bird builds its nest.”

Begin building your nest, and taking the small actions that will add up, until your nest is complete. Until you have peace with your body and yourself. 

Instituting new habits or change is the hardest part. Keeping a routine is much easier than starting. So, start these new habits and be proud of yourself!


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.

Filed Under: Misc.

How to Stay Healthy During a Air Travel

June 11, 2018 by Kathryn Alexander


Kathryn Paris.JPG

Summer travel season is upon us! Air travel literally broadens our world but it can be extremely hard on the body. Follow the tips below to be a fresh and happy traveler!

Stock Up on Sleep Beforehand

  • At least a week before you travel, aim for getting an extra hour of sleep in your routine.

  • This will help you feel more refreshed and energetic, and ease all the little minor inconveniences that come with even smooth air travel.

  • Beginning your travel rested will also help you more easily adjust to jet leg when you arrive at your destination.

    I did this to the extreme and it worked like a charm. Read about it here.

Strategically Pack Your Luggage

  • Pack a manageable amount of luggage, so you won’t be exhausted and frustrated hauling around too much stuff on your busy travel day.

  • It is tempting to try to stuff everything in your carryon to avoid checking a bag, but remember you’ll be fighting with a heavy, overflowing bag all day. When you change flights, you’ll have to drag it around and hope it fits into the overhead bin if you have a smaller plan for one of your travel legs.

  • Make it easy on yourself and just check a bag and take a simple carry on. Wallet, passport, phone, makeup, and a good book make a quick, easy carry on. As a bonus, you’ll have more room for shoes in your luggage, which men and women can get behind.


The wishing hole in Istanbul.

The wishing hole in Istanbul.


The Bosphorus Strait separates Instanbul’s European and Asian sides.

The Bosphorus Strait separates Instanbul’s European and Asian sides.

Get Up and Move!

  • Move around before and after the flight. If you get to your gate early, do some squats, stretch, or make an extra lap through the terminal.

  • If you have a long flight, walk to the restroom and back every couple hours. I know you don’t want to disturb your fellow passengers to get to the aisle, but that’s the reality of air travel. They signed up for it, and it’s worth it for your health.

Strategically Use Caffeine

  • Don’t drink more caffeine that you would on a typical day.

  • If possible, drink caffeine on a schedule that is in line with the time zone you are landing in. For example, if you traveled 6 hours west and now have 6 extra hours to stay awake, your evening coffee would be more like afternoon coffee.

Drink Water and Minimize Alcohol Intake

  • While caffeine can be a strategic indulgence, alcohol is really a comforting indulgence. However, it can make travel much tougher if you drink too much.

  • For smoother travel, remember to hydrate with water, and maybe save the alcohol for when you land.

Acclimate to the Rhythms of the New Time Zone

  • As quickly as possible, try to adjust to the new time zone. This refers to your sleep, exercise, and eating schedules.

  • If you land during dinnertime at your new time zone, eat dinner.

  • If you are a morning runner, get up and run in the morning there, even though it’ll feel strange at first.

  • Likewise, do your best to catch up to the sleep schedule to minimize jet lag.

  • These rhythms help our body adjust to a new time zone quicker, so you’ll have a more fun and energetic trip.

Where is your next flight adventure? Let me know, and try adding some of these tips in your next flight for healthy and carefree air travel!


Still the best place.

Still the best place.


This one was in Galveston, so it really has nothing to do with air travel except there’s a plane in the background. I just thought little Kathryn and my dad are adorable.

This one was in Galveston, so it really has nothing to do with air travel except there’s a plane in the background. I just thought little Kathryn and my dad are adorable.


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.

Filed Under: Misc.

San Antonio Highland Games 2018 with Athletic Director Ed Cosner

March 28, 2018 by Kathryn Alexander

Throwing and the San Antonio Highland Games

I have always loved watching throwers in competition. The strength behind the shot puts, the precision of the spin, and that moment of anticipation while watching the implement fly through the air are so athletic, yet poetic to me.


Ed-weight.jpg

Some throwers may have a little bit more of an inherent ability, but all successful throwers spend many hours practicing. Maybe this is why the throws are so satisfying to watch: the culmination of many hours of work is evident in the briefest of moments before the implement lands.


Ed Cosner preparing for a stone put.

Ed Cosner preparing for a stone put.

The San Antonio Highland Games and Celtic Music Festival: Paint the Town Plaid!

If you are like me and enjoy watching throwing, sport, competition, or maybe have a thing for kilts, you should head to the Highland Games in San Antonio April 7 and 8. 

The San Antonio Highland Games and Celtic Music Festival brings Scottish Games, music, cooking, and Highland dancing together for a celebration of Scottish heritage. Over 30 clans represent their people and culture in a weekend that is fun for all ages. 

The Scottish Athletic Games

The Games are obviously my favorite part. Men and women compete over 2 days in the caber toss, sheaf toss, hammer throwing, stone put, and weight over bar and weight for distance. These aren’t just weekend warriors, either; world records have been set at these games. 

Ed Cosner, Athletic Director 

I talked to Athletic Director and former Highland Games champ, Ed Cosner, about the games, his experience throwing, and what you can expect at the games this year. 


Ed and his wife, Sally. "Sally, the key to holding the weekend together." 

Ed and his wife, Sally. “Sally, the key to holding the weekend together.” 

Kathryn: How did you begin working with the Highland Games?

Ed: I started competing in 1995 and have traveled the world competing. I was never a pure thrower and was still competing in powerlifting and strongman until 2000 when I went full time as a Highland Games Athlete. I really began to win championships when I became a Master’s Competitor (40 years old). 

Kathryn: So at that point you were a successful multi-sport athlete (Highland Games, powerlifting, and strongman). How did you transition from athlete into Athletic Director for the San Antonio Highland Games?  

Ed: I went to a meeting for the San Antonio Highland Games and the rest is history!!!! I was asked to take over the games in 2004, when there weren’t too many athletes competing. I was a champion and respected among my peers, so the men and women I competed with stepped up and came to my games.

I brought out my coach and training partner, James Parman, to judge and announce the games. People got excited to see real athletes out there, and to know what’s going on out on the field as well. James is awesome at that. His being a World Champion Professional Highland Games athlete himself and knowing all of the traditions and history behind the events makes it a fun experience.

Sidenote from Kathryn: I can attest, James is very informative, and humorous! The games are fun to watch even for someone who knows nothing about the games, since James does such a great job entertaining and informing the crowd. 


Ed steadies the caber.

Ed steadies the caber.

Kathryn: What is your favorite event? 

Ed: I love the heavy implements especially the caber and heavy weight for distance and height.

Kathryn: What else do you love about the games?

Ed: I love training for the games as it requires a beautiful blend of maximal strength to maintain positions while spinning/moving with heavy implements (like the 56# weight for distance, 56# weight for height, 23# Braemar Stone put or a heavy caber), explosive strength to throw these implements big distances to win, and the explosive power to throw the lighter implements (like the 16# open stone, 28# weight for distance), run and turn with a long caber, or the flexibility to wind a Scottish Hammer.


Ed prepares for the weight over the bar event.

Ed prepares for the weight over the bar event.

“Big, Strong & Powerful is what a Scottish Heavy Athlete is.”

Paint the Town Plaid!

Come on out to the games! It truly is a lot of fun regardless of your age or ability level. Check out the crowd getting involved in a caber toss in this video.

You can buy tickets online here for $10, or $11 at the door. Senior, military and children’s rates are $6. (This is not an affiliate link.)


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.

Filed Under: Misc.

ReadyUp Podcast, talking shop about Max’s Ride and Lifting

March 28, 2018 by Kathryn Alexander

ReadyUp Athletic Podcast

Hey hey guys, I recently had the honor of sitting down to talk with my friend Zack on his podcast, ReadyUp Athletic Development.

Before the podcast, I posted this video on Instagram explaining Max’s Ride for ALS, a fundraiser I am part of. Shortly after, Zack invited me to be on his podcast.

Max’s Ride

Max’s Ride is a motorcycle ride and concert that raises money to support finding a cure. It is in Austin, TX, on April 21 this year. It is fun, family friendly, and welcomes all riders and non riders. Visit Maxals.org to learn more, and please join us!

ALS, or Lou Gehrig’s disease, strikes people in every demographic, but with a greater frequency in the military population. It is always devastating, expensive, and fatal.

I know, because my dad had ALS. He passed in 2007. ALS will always be my biggest fight, but that is to be expected. When people like Zack, who haven’t had a familial link to ALS, support our cause, I can never properly express my gratitude. THANK YOU Zack and Readyup for both giving us a voice, and becoming a sponsor of Max’s Ride!

We had a great conversation covering lifting, gyms in Austin, TX, the fight against ALS, and fun things we are getting into next.

Listen here, and check out the ReadyUp podcast. It has central themes on lifting, athletic development, and great music, but covers many other topics.

ReadyUp Podcast Episode 6 with Kathryn Alexander


ReadyUp-podcast-Kathryn-Alexander.jpg

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.

Filed Under: Misc.

What’s So Special About the New Year?

January 2, 2016 by Kathryn Alexander

It’s a Friday. Fridays are pretty fun even when they aren’t January 1, but there are 52 Fridays in a year. What’s different about this one? 

Why is it filled with hope and unbridled optimism and the promise of #bigthingstocome?

It’s a Friday. 

It’s different though. It’s not like any other Friday. It’s the first day of a new year! It’s different and it’s special just for that. 

It’s the first day called 2016, it’s a clean slate, a blanket of fresh snow. And sometimes that in itself is the last little bit of motivation we need to start a new habit. 

New article: what I think of fitness New Year resolutions in 2024.

What are your New Year’s Resolutions?

Take a minute and think of them right now. 

I’m going to guess:

  • lose weight
  • exercise more
  • be a better husband or wife
  • spend more quality time with your kids
  • enjoy life more fully
  • save more money and pay down debt
  • get organized

Are those new thoughts? Did those goals just come to you this morning? No! Absolutely not! They are things you’ve wanted many times before. How many times have you looked at that piece of cake at the office party and thought, “I shouldn’t eat this.” 

How many times have you tucked your kids in bed only to realize that the day was another exhausting blur of carpools, practices, and homework. You’ve wished you had put away your phone, your kids’ homework, and spent more quality time with them. 

You’ve wished you actually committed to that workout. You wish you actually used your gym key tag.

Why didn’t you do that already? Well, many reasons, and they are all okay. You are human. You are busy, you are obligated to people and tasks, but you have the best of intentions. 

Forgiveness

Consider the act of forgiveness. It is an immensely kind act to do for yourself, when you can acknowledge and release others’ transgressions. It doesn’t require any specific formality or documentation. No attorneys, witnesses or notaries. It is simply an shift in your mindset. 

The new year presents us a similar opportunity. It gives us an occasion to put away the old guilt and failures, the missed workouts, the regrets for time lost. It gives us an occasion to start anew, making healthier, kinder choices that will truly fulfill us. 

So take this opportunity to make resolutions. Everybody else is! Gyms are bustling. Vegetables are flying off the grocery shelves. You are practically globally supported! Make your resolutions fun, do-able, and specifically beneficial to you. Sounds silly, but doesn’t “lose 11 pounds of fat” sounds better than “lose weight”? “Go to the gym 3 times a week” will guide you better than “exercise more”. 

The key to resolutions is to harness the energy of the new year, but remember that these goals are set up to become new lifelong habits which aren’t attached to any particular calendar date.

Here are some suggestions for resolutions in case you haven’t come up with any. Don’t pick all of these, but choose and adapt 1 or 2 if they will help you.

  • Drink 64 ounce of water every day.
  • Prepare a healthy breakfast every day.
  • Go for an exercise walk or jog 3 times a week.
  • Write in a gratitude journal 3 times a week.
  • Set your alarm, then put your phone on Do Not Disturb by 7:00 pm every night. (This is my favorite! Love you all, but I need my beauty sleep!)

Here’s to a Brilliant 2016!

One more thing: email me and tell me your resolutions! Let me know how they progress. I want to know if you have success with them, if you modify them, if you can positively influence your family and friends through them. 

kathryn@kathrynalexander.com

Let me know!

Bring it, 2016. 


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.

Filed Under: Misc. Tagged With: New Years Resolutions

Should I Use Weight Lifting Gloves?

December 12, 2014 by Kathryn Alexander

You can be a lifter and have pretty hands and a pretty posterior. Sure, you’ve got to do work with your hands in the gym, but it doesn’t mean they have to get torn to shreds. That’s a common misconception.

Often I hear women say they don’t want to get calluses, and this is usually expressed before they’ve even develop calluses or curves. Talk about putting the cart before the horse.

I don’t mean to be insensitive; I hear you! Feminine, well kept hands are important to many women. I just want you to give it a try first and see that massive rough calluses don’t develop overnight.

The Case Against Gloves

What’s so bad about gloves, you ask? They make it a little tougher to grip the bar, because they make the diameter of what you have to grip larger. They slide. They are another thing you have to drag around. They get sweaty, smelly and their annoying Velcro strips grab everything in your gym bag.

Ditch the Gloves

So what’s a girl to do? I suggest you forgo the gloves. If you truly want to use them, you can, absolutely. Give it a shot without them first, though. Your grip will get stronger, which is always a good thing. Initial discomfort of grip intensive exercises will dissipate.

Your calluses will protect you, remember. You earned them.

Grip Strength is Always Beneficial

When in life would it benefit you to have softer hands or a weaker grip? I can think of no situation in which that is beneficial. Even if you do minimal work with your hands – no, especially if you do minimal work with your hands – that one time you find yourself really in a bind, you’ll wish you hand a stronger and tougher grip!

Are you shopping for someone? If so, instead of gloves, check out this guide: gifts for powerlifters.

Weight Lifting Calluses

Maintained calluses don’t scratch, rough you up, or tear. Those pictures you see online of people bragging about their bloody hands are usually from exercises like kipping pull-ups, in which the exerciser continued to lift despite signs that their hands were going to be damaged. Ripped, bloody hands are not the result of one or two extra reps; these are situations where the exerciser could have chosen plenty of times to stop. Perhaps they were in competition, perhaps they doggedly went after a goal number of reps, but regardless, it was their choice to continue.  

Callus prevention and smart training choices

When you are doing your own workout in the gym, and your hands have had enough for the day, you can choose to do a different exercise. In fact, I highly suggest that. It won’t help you to be out for days while your torn-up hands heal, so choose your exercises intelligently and be able to work out tomorrow.

So yeah, you will develop tougher hands. While you probably won’t develop giant calluses that rip and bleed, you might have a broken nail every once in a while. That happens anyway. If you ever feel like your hands are a little worse for the wear for your time in the gym, well you might be right.


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.


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