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How To Meal Prep For a Week

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Meal prepping has been all the rage lately; seems like everybody has been talking about it, and for good reason: meal prepping has some huge benefits. It can cut cooking time, and ensure you have good healthy food when you need it. On the downside, it’s heavy on planning until you get in the swing of it.

To help expedite the planning process, I have compiled a comprehensive guide on how to meal prep for a week, from grocery list to clean up. Pro tip: employ the “I cook, you clean” rule, because there will be a lot of dishes. Sadly, this does not work if you live by yourself.


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Plan breakfast ahead

This meal prep plan will not include breakfast, so I encourage you to have a quick, easy breakfast recipe, if you are a breakfast eater. I have a quick smoothie every morning for breakfast or scramble eggs with grits. Both are simple and I can prepare them practically on autopilot.

The Menu

This is a step by step guide for preparing lunch and dinner for a week, for about 2 people. You can follow along with the text and pictures, or you can watch the video, which condenses it down to the most important steps.


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You can adjust the recipes to suit you and your family’s food preferences. Check out the menu and if you’d like to follow my plans exactly, and email me if you’d like the full grocery list.

Getting started

You’ll want 3-4 baking pans lined with aluminum foil coated with a light layer of olive oil. You’ll also use a strainer, crock post and a cast iron skillet. If you don’t have a skillet, you can use another pan.

Preheat oven to 350 degrees.

Marinate flat iron steak with Italian dressing in large ziploc bag. Return to fridge.

How to meal prep chicken

The secret to cooking chicken that doesn’t dry out is to coat chicken with olive oil on both sides before you season it. Sprinkle with Italian seasoning, or seasoning of your choice, and put chicken in the oven.

Wash your hands.

Write on a post it note what time you put it in, and when you need to check it. Set timer if you’d like. I suggest checking in 45 minutes.


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meal-prep-timing.PNGHow to meal prep salmon
Line pan with aluminum foil and olive oil for salmon. 

Slice about half an orange and half a lemon. Coat salmon with olive oil, Paul Prudhomme’s Seafood Magic seasoning, and place citrus slices on salmon. Put salmon in the oven.

Wash hands.

Update your post it note with time you put salmon in the oven, and time to check it. I suggest checking in 20 minutes.


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How to meal prep vegetables


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Line another pan with aluminum foil and olive oil.

Wash and dry asparagus, brussels sprouts, and broccoli. Of course, you can make more of one if you have a favorite. Chop the ends of the asparagus and brussels sprouts and discard. Chop the brussels sprouts and broccoli into bite sizes, and coat with olive oil and sea salt.

Fill boiling pot with water and set to high heat, to prepare for the shrimp boil.

While the water is heating up, the salmon should be ready to check. Be sure that it flakes when you gently pull it apart with a fork. If it does, it is done.

Remove it from the oven. This should make a little more room for the veggies, which are ready to be put in the oven.


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How to meal prep a shrimp boil


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Prep your shrimp boil veggies: peel corn ears and break in half, wash and quarter oranges, and wash mushrooms and red potatoes.

As soon as water begins to boil, add spices, bay leaves, and potatoes and corn.


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After 5-10 minutes, add mushrooms and oranges to shrimp boil.

Don’t take your eyes off the shrimp! They only take about 4:00 to cook. Overcook them and they’ll stick to the shell when you peel them.

Important: when the shrimp are done, save the water to make rice. To do this, pour the shrimp through a strainer placed in a bowl.

How to meal prep rice

But first, it should be about time to check for the chicken to be done. I always use a thermometer on chicken because it should be well done for safety. Nobody’s got time for food sickness. Chicken should be 165 degrees measured on the thickest part of the biggest piece.

When the chicken is taken out of the oven, everything should be out. Set the oven to broil and let it heat up. Bring the water in the boiling pot back to a boil. When it is boiling, add in the rice. Follow the instructions on the rice for amount of rice to cook give your estimate of how much water is boiling.


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How to meal prep a giant salad

Wash a few more mushrooms, tomatoes, bell peppers, cucumbers, and lettuce. I use a combination of romaine lettuce and spinach for my salad. To skip a step, you can buy the spinach pre washed in a bag, but always wash it again.

Combine all these ingredients in a big bowl and put back in the fridge. This is your dinner salad for all week. You can add to it as necessary.

Confession: I don’t time rice. Check it occasionally and stir. It will be done when most of the water is boiled out. Yes, I know, very helpful. You are welcome.

How to meal prep flat iron steak

The flat iron steak should be broiled about 5 minutes and then flipped over for 5 more minutes. I like the steak cooked in my cast iron, which isn’t big enough for both, so I did them separately.

Food safety and freshness

When I prep food, my preference is to prep only 3 days in advance. However, sometimes people prefer to prep for a whole week, as I am showing here. You’ll want to take a few steps to ensure the food you eat is good all week. There are a few ways to do this:

  • Freeze food that you will eat in 3-4 days or longer. Take out to thaw the night before.

  • Supplement prepped meals with healthy purchased meals through the week.

  • Have a big prep on Sunday, and then a mini prep for say, your protein, mid week.

One way to do this mini-prep is to prepare a crock pot recipe. Crock pots are so easy and make very tasty meals.

How to meal prep a roast in the crock pot

Pour broth into the crock pot first. Add the roast, beans, french onion soup cans, bay leaves, and more broth if you have it. From here, you can either start the crock pot, or put this back in the fridge, ready to cook tomorrow during the day.

The Feast

When the flat iron steak is out of the oven, everything should be done and cooling. You have your choice of what to eat tonight, since all is available. Too add a lot more variety with a little bit of effort, you can make cooking night a taco night.

With just sour cream or plain Greek yogurt, cheese, an avocado and tortillas, you get one more entirely different meal. You can have chicken tacos, steak tacos, and any sides you’d like.

You’ll have a little bit of clean up but the foiled lined pans cuts that down tremendously. If you’ll be bringing lunches to work, I suggest putting them in Pyrex or Tupperware in their correct portions before you refrigerate them. If you will be coming home to dinner, you can condense food into pans and cover with fresh foil or Saran wrap, instead of portioning them.

I hope you found this guide helpful! I’d love to know how you use meal prepping and what tips you can share, too. Thanks for reading!

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.

The Smoothie Recipe from The Iron Guru, Vince Gironda

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Vince Gironda’s egg shake is a classic. Now, modern smoothies and shakes are everywhere: green smoothies post yoga, protein smoothies post gym smash, and yogurt smoothies available in the grocery aisle for those on the go. They really are fantastic, as they are quick, versatile, and potentially healthy and delicious. This is one of my favorite recipes, adapted from Vince Gironda, the Iron Guru himself.

Austin personal trainer Kathryn Alexander
Austin personal trainer Kathryn Alexander shares her favorite shake recipe, from Vince Gironda’s famous egg shake

My Favorite Shake Recipe

You know I’m an old school iron girl at heart, so it makes sense that this recipes is based off Vince Gironda’s favorite shake recipe.

Vince Gironda, a preeminent bodybuilder and personal trainer in the 1940’s – 1990’s, developed what he called the Hormone Precursor Diet. It was heavy on protein and fat, with much of that coming from eggs. His original shake called for:

  • 12 ounces cream (half & half) 
  • 12 raw eggs
  • 1/3 cup protein powder
  • 1 banana

Related: check out this ultimate gift guide for powerlifters

My Take on Vince Gironda’s Shake

I am not a registered dietician, but I will explain how I adjusted this recipe for me. First, I use pasteurized HEB brand Liquid Egg. It’s quick and easy, and eliminates the chance of salmonella. Second, I adjust the recipe down a bit and omit protein powder. My recipe is:

  • 4-6 ounces half & half 
  • 6 ounces Liquid Egg (the whole egg version)
  • 1 frozen banana (if not frozen, add ice cubes)

The above recipe ends up being around 464 calories total, with a breakdown of 30 g fat, 27 g protein, and 25 g carbs. This is based on data from the U. S. Department of Agriculture’s Food Database. If you use the Liquid Egg that is just egg whites, it will be significantly less fat, since it omits the yolk. 

Update: I’ve had lots of questions about the Liquid Egg. It doesn’t make the smoothie taste like egg, but it does give a great whipped texture. Smoothies have a way of disguising flavors, which is why you have heard of people sneaking in greens in smoothies and shakes.

Check out the whole process in the video below.

Modifications

Along the way, I have changed it a bit. Sometimes I add central Texas honey, because, you know, cedar fever in Austin. (Can someone tell me if having local honey really helps prevent allergies?)

Other times I add strawberries and blueberries for sweetness. The possibilities are limitless! You can substitute skim milk for cream to cut down fat and calories. You can add peanut butter if you’re trying to gain weight, or PB2 if you like the flavor of peanut butter but not the calories.

Obviously, you can add protein powder to up the protein content. You can add raw spinach, which hardly adds any flavor, or beans, if you are a vegetarian to increase protein. Both of these add nutritive value but little flavor, which in this case, is a good thing.

There is truly not a right or wrong. Consider your goals (gain weight, lose weight) and needs (increase protein, increased nutrients) and adjust ingredients accordingly.

Why Am I Recommending a Bodybuilder Shake To You?

  • It’s easy 
  • It’s fast (2 minutes, I kid you not!)
  • It can be pretty delicious, or at least, innocuous.

The Liquid Egg cuts down at least 9 minutes cooking time (based on the scrambled eggs I ate every day for breakfast for about 3 years), and really gives a great texture to the smoothie.

Your Turn to try the Vince Gironda Egg Shake

Experiment with a smoothie if you have trouble fitting meals or quick breakfasts in your day. Whether your goal is to gain muscle (tone up), lose fat, or increase conditioning, eating enough protein and vegetables is key! Try the Vince Gironda egg shake to add those crucial nutrients in.

As always, please email me if you have questions! I would love to hear about your favorite smoothies and how you incorporate them into your day.

References:

http://blog.joshstrength.com/2017/07/4-epic-weight-loss-and-muscle-building-techniques-from-old-school-bodybuilding-legends/

https://www.westonaprice.org/health-topics/splendid-specimens-the-history-of-nutrition-in-bodybuilding/

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 Yourself Take Action: Exercise Minute with KVUE

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Happy New Year! Whew! We did it, guys! We made it through the Christmas frenzy. I’m still a little bit Pollyanna: I love Christmas, with all its travel and and gift giving and family loving. 

Even with all the good, it was stressful, and I have a teeny little sense of relief to pack up the Christmas decor until next year. 

 

What Next?

Many people finish the holidays with a little bit of exhaustion, a couple extra pounds, and a lotta bit of guilt. Let me save you lots of time and mental anguish and assure you: 

  • There is no need to detox! Do not take detox tea or wraps. Our kidneys and liver do that for us.

  • There is no need to feel guilty! We are made to seek pleasure from our relationships and meaningful holidays. Turn that attention forward!

Quick, before you keep reading, pull out your phone and make an event on your calendar 7 days from now. Title it “Because I am worth it.”

It’s Not Always So Easy

I’m going to take us back to school for a minute here and introduce you to the Transtheoretical Stages of Change Model. Bear with me; I have found this to be extremely helpful in understanding where people (including me!) are when they approaching making changes in their health, or why they don’t make any change at all. 

Developed by researchers James Prochaska and Carlo DiClemente, this suggests that people are not universally in the same place, ready to change. Some people are. Some people are not. 

You can read the full text here, and please take a minute to acknowledge how wonderful it is to be able to read journal text freeeee! Transtheoretical Therapy: Toward a More Integrative Model of Change  

The stages move from less likely to change, to a post-change maintenance phase. For example, consider someone you know who smokes. Some smokers hate the habit and are seeking ways to quit. Maybe they have even already taken action, and tried to quit. Some smokers are just doing their thing, not wanting to quit at all. 


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Why is this? Why are some people ready to change, and others not even considering it, and even more confusing, some declaring they are ready to quit, but haven’t taken any steps toward quitting? 

The Stages of Change model suggests that the smoker who has no inclination to change is in the pre contemplative stage. He isn’t even contemplating change. It is nowhere on his horizon to even think about quitting. 

The contemplative smoker is considering it. He has considered quitting, and maybe has a good why: his health, being there for his kids, etc. He hasn’t taken action though. Not quite yet. 

The smoker in the preparation phase has made up his mind to change! He will change, and is actively considering how to. (Personal trainers, THIS is where people are when they call you and request a consult. Help them here, be excited for them! They are going to make progress!) If your friend the smoker is in this phase, encourage him with happiness and support! Take a walk after dinner so he won’t be tempted to light up.

The action phase! This is where it happens! This is where people smoker fewer cigarettes, try the patch, or alter their cigarette buying/smoking habits. This is where people join a gym, exercise, take walks around the block. 

What we want to see is people in the maintenance phase. This means they have been in the action phase and are living in a good habit. They don’t have the mental struggle of not smoking after every meal, or going to the gym every day. This is where we want people to be. This is where I want you to be.

 

Back It Up: Where are You?

The reason I tell you about the Stages of Change: I want you to understand that where you are is OK, and that you shouldn’t feel guilty about not being in maintenance NOW. If you were in pre contemplation yesterday, you won’t be in maintenance tomorrow.

Further, and more importantly, I want you to know you can push yourself toward an action phase. You don’t have to hope it magically comes around. It is peaceful to accept that you are where you are, and you make steps toward where you want to be. Remember, I might not be pre contemplative about my training, but I am about other things in my life. This is good for us all to consider. 

If you are reading this, you are likely in a contemplative or preparatory phase. To push yourself toward the action phase, we are going to look forward and get ready for you to take action!

 

How to Push Yourself to Take Action

Remember that everything is a mental game. We make our schedules, our decisions, our priorities. If exercise and training is truly important to you, begin thinking about why and how you are going to take action. 

Answer these questions:


How precious are they?

How precious are they?

  1. Why is this important to you? Examples:
    – I want to be there for my grandkids. Shoot, not even be there, I want to be on the floor playing with them on Christmas morning! (Aunt Kathryn worked realllll hard to keep up with the kids this Christmas. I want to be able to do that forever!)
    – I want to feel better about my body so I am confident when dating.
    – I want to be able to keep up with everyone else in Austin who seems to have a really active lifestyle. (True story; I am reminded I need to practice cardio more when I get suckered into running around Lady Bird Lake.)
    – I want my butt bigger. No shame, girl! You own your body and you get to make it what you want. Want bigger biceps and chest? Same!

  2. What type of activities do you enjoy? Be honest with yourself! Like I mentioned, I don’t love running. Make me “commit” to a running program, and I will fail. This from a girl who did 26 squat workouts in October. #Squatober

  3. What schedule works for you? Pick a schedule you have a high likelihood of sticking to. Will you workout at lunch time? If so, pack a gym bag with shower sandals, a towel, and soap.

  4. Think about what you need to begin. Aforementioned gym bag, tennis shoes, a bike?

 

Erika Lopez of KVUE and I discuss the importance of choosing a plan, activities you enjoy, and acting on it to begin the New Year in a healthy way. (Both this text and the picture are links.)

Some people think of this as working on New Year’s Resolutions, which makes total sense at this time of year. I want you to apply this action-taking framework anytime of the year, though. You don’t get a free pass if you happen to be reading this mid year! It’s always a good time to do something good for yourself!

 


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Clearly, we are super excited to share this with yall.

 

What Next

Look forward. No more guilt. Consider everything you just thought of. What is popping in your head? Time to join that running group you’ve been meaning to see about? Next time you drive by, park your car at that gym you drive by and look at every day. Maybe you know you should go to the grocery store and make those healthy meals you know how to.

Go back to that date you put in your phone. That’s your goal date. Do that thing, that one starting step, by the date from now. Because you are worth it. 

Then, my friend, you will be in the action phase. 

Guys, I LIVE for updates! Email me or comment below and fill me in on what steps you’ve taken for you! kathryn@kathrynalexander.com

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.

Gym Etiquette Guide: How to Share the Gym and Get the Workout You Want

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Like a community kitchen or shared break room, the gym is better shared when participants abide by a few common rules. Sometimes it can feel strange going to a new gym or going to the gym for the first time, but knowing how to share the space goes a long way in making you feel comfortable. Read these quick tips and know you belong in the weight room!

Wash your hands before and after you workout, use the restroom, cough, etc. 

If there are people using the part of the gym you want to use, survey the area and quickly assess where others are working. 

Wait until others are done with their set before you speak to them, so they can maintain concentration. 

Speak up! Ask if you can work in or share if you want to use the same area or piece of equipment. 

Share when people ask to work in with you. Often, sharing equipment creates an optimal work/rest pace. 

Don’t stand directly in front of the dumbbell rack, in case someone needs to get or re-rack dumbbells during your set.

Likewise, don’t stand right in front of the mirror if someone is doing a workset. 

Please don’t hesitate to ask gym staff if you have a question about how to use equipment. None of us know how to use everything in every gym.

Clean equipment if you sweat on it. 

Understand that some people won’t want to chit chat while working out, and it is not personal. Usually people are just focusing on finishing their workout in time or are highly focused.

Change clothes for your workout. Dress to get the safest, most effective workout. Avoid:

  • long hair, long necklaces, or loose clothing that could get caught in equipment and pose a safety hazard
  • flip flops, heels, or unstable footwear
  • office clothes, since belts, zippers and buckles are rough on equipment. 
  • Shorts that your butt hangs out in, please and thank you.


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Be supportive of others! Remember that even if you have different styles of exercise, you are both working hard to invest in yourself. That is worth supporting! 

If you are in Austin or are looking for a personal trainer, email me to set up your free consult. kathryn@kathrynalexander.com

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 Find the Best Personal Trainer For You

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Finding a personal trainer, like any other interpersonal interaction, is a matchmaking process. Investing in a good trainer will pay dividends over the years by adding health and vitality to your life. It is an investment, however, so make sure you choose the right trainer to maximize your benefit.

find the best personal trainer

There are currently no legal requirements to be a personal trainer in the United States. Anybody can do it. Anybody. Scary, right? Estheticians and manicurists have more legal and health rules than personal trainers do. For this reason, it is extremely important to do research, and find the right trainer for you.

By knowing what to look for, you can increase your chances of finding a great working partnership and reaching your goals quickly and safely.

There are millions of personal trainers with thousands of specialties out there. You can find trainers who specialize in pre- and post-natal fitness, fitness and cancer, bodybuilding, martial arts, weight loss, and many more specialties.

How do you know who is right for you? In an industry full of big talkers and charlatans, you have to do a bit of research. It might sound overwhelming, but it is manageable and worth it. Let me help!

What Do You Want from Your Personal Trainer?

A large determining factor in who will be a good match for you is, well, YOU. What are your goals?

Do you have a physique goal to reach, like losing 15 pounds before a beach trip, or gaining 20 pounds of muscle?

Do you have a performance goal like reaching a 405 deadlift?

Do you want short or long term training? Do you want your trainer to coach you on how to get started with the goal for you to continue on your own, or do you want someone working with you continuously over a long period of time?

Are you just interested in learning how to lift safely for health and injury prevention?

Take some time to think about what you are really looking to gain from training. These goals can always change. I encourage you to THINK BIG.

You can do so much more than you think you can. Humans are almost always limited by our imagination or mental drive. Need proof? Look around! Someone with fewer resources and more limitations has most likely done what you are seeking. Let that be motivation!

I encourage you to read this post: How To Get What You Want.

Where to Start Looking for a Personal Trainer

Choose your priority goal in a few words. For example, “lose weight”.

Google “your goal” + where you live. See what pops up. Do any particular gyms or individuals stand out to you?

You can also try adding “personal trainer” in your search query. For example, “lose weight in Austin with personal trainer” or “Austin Texas personal trainer weight loss”.

A good gym is worth driving for, but if you can find a good gym close to your home, that is even better.

You will likely find a facility you would like to look into, or an independent trainer you are interested in. If you find an independent personal trainer, or find a trainer’s website, please feel free to contact that person directly.

If you find a facility you like, check out their trainer bios and see who stands out to you. Use the guidelines below to filter them. From there, you can call or drop by, and ask to speak to a training manager. Ask this person if you can have a quick conversation about finding a trainer. Gyms often have an owner or manager who is excellent at match making trainers and clients for compatibility.

If you find a facility you are interested in, check out their training policies. Are their trainers self-employed or employed by the gym?

Self Employed vs Employed Trainers

What is the difference? Trainers employed by big box gyms like Gold’s, 24 Hour Fitness or Bally’s, require clients to pay the gym, and they pay the trainer as little as 30-50% of that. This is where many trainers start, which allows them to work with a wide variety of people and learn the business of training.

You can sometimes find good trainers in these gyms, but there is very high turnover. These gyms often put more emphasis on reaching sales quotas than continuous learning, and require their trainers to work pretty awful hours. It behooves the gym to have more trainers aka salesmen, so they aren’t often stringent on the quality of hires. Like I said, you can sometimes find good trainers here because they are starting out or haven’t realized they can work on their own, but be very careful about who you trust to train you.

I prefer trainers who are self-employed working out of a gym. Usually they are contract with a facility and run their own business. Their rates are not set by the gym, they are not forced to fulfill others quotas, and they are free to take time off to go to continuing education clinics and conferences. (This is very expensive, so I budget all year to do this, but it is worth every bit.)

Besides learning from experts, I have a blast at conferences. Check out the Tactical Strength and Conditioning Conference, and The University of Texas Athletic Performance Clinic. I go to these every year, and there are more I haven’t written about yet, but this will give you an idea why it’s so important that your trainer networks and continues to educate him/herself.

This sounds a bit Darwinist, but I like the fact that independent trainers fail if they don’t keep providing value. There is no boss or manager to prop them up if their clients aren’t satisfied. This is better for you, and better for me. I don’t want bad trainers out there giving a bad name to my industry! I don’t want you to find a bad trainer, either!

True story, I worked in a gym that sold metabolic tests that they knew were faulty, therefore a complete waste of money. I was made to sit in unpaid remedial sales meetings because they noticed I didn’t sell any of these. It wasn’t because I couldn’t; I have a master’s degree in clinical exercise physiology, and I understand the value of metabolic tests when the hoses aren’t broken. I didn’t last long there, and it was the final push for me to work for myself.

One thing to note about paying independent trainers is that payment is directly between the two of you. This is nothing to be scared of because it is the same way you would probably pay your hairdresser, house cleaner, tutor or guitar teacher. However, ask how long they’ve been a trainer, how long they have been working at their particular facility, and about their refund policy.

the cutest client enjoying her conditioning

The Consult

Contact two or three of the most promising trainers and ask if they will do a consult. They should. From here, pay attention to the general feel you get from your interaction. Consider response times and thoroughness, friendliness and aptitude. Note: most trainers will do a free consultation, but some cost a small fee for the time. If the trainer provides some sort of value like an assessment, or credit toward training, that might be OK with you.

Use this template if you are stuck on what to say:

Hi _____,

I found your information on _____ and would like to talk to you about personal training. I would like to (goal, ie, lose 15 pounds, gain 20 pounds muscle, get a 405 deadlift) and would like to meet you for a consult. Can we discuss my goals and your background to see if we are a good match? 

The best way to reach me is _____.

Thank you, 

_______

 

Easy peasy! You can share more information if you would like. Most trainers will get right back to you to schedule, but don’t be put off if a trainer suggests referring you. This can happen if a trainer thinks he or she is not the right trainer for you, in which case, trust that! It can also happen if a trainer is booked. If he or she doesn’t provide a referral, feel free to ask.

Questions to ask your Personal Trainer

The best case trainer is a person who values education, experiences, communicates clearly and empathetically, and does his or her own training.

Personal Trainer’s Education

Look for a trainer who values education. Look for a college degree in kinesiology, exercise physiology, biology, pre-med, or a related field. There is absolutely no substitute for the investment of time, money, and energy of going to college to learn from professors, in labs. Degrees take years to earn, and certs usually require a few weeks of study.

Unfortunately, there are trainers with degrees who aren’t good at being a trainer or aren’t good people. Likewise, there are competent, good hearted trainers out there without degrees. In this case, AND in the case of trainers with a degree, you want to see a certification or multiple certifications from NSCA, ACSM, ACE, or The Cooper Institute. There are many many other certifications out there (hundreds!) but these are the best.

Personal Trainer’s Experience

This is going to be one of the most important determinators in whether you want to work with a trainer. How long has this person been training? Does he or she have experience with people in similar situations with similar goals? If not, is he upfront about that? Yes, everybody has to start somewhere. Brand new trainers should work at a gym where they can learn from and with others, or at university where they are guided.

I mean no disrespect, but please be wary of training with someone who just “found their passion” and jumped in. It takes more than just getting their own body in shape to be able to help others. Being a good trainer also means learning things you aren’t passionate about (hello, chemistry, accounting, statistics, so I can filter out bad research!) and sticking it out.

And yes, I was a beginner too. But I was a beginner at a university with a graduate assistant guiding me, and a training manager guiding her.

Testimonials

Does this trainer have testimonials from happy clients? Is there a variety of success in their testimonials? Look for people to not only see physical transformation, but also mention that they learned how to lift, or developed a greater faith in themselves through their time with this trainer. Your trainer should not only have tactical knowledge, but should also give you tools for life, too. I am a much much better trainer in year 13 of training instead of year 1, not only for what I’ve learned in another decade, but also because I communicate better.

Here are my favorite testimonials, which I call my success stories.

Extras

Does this trainer have a website? Does she have a blog? Social media presence? Does he or she offer a community on Facebook or forums? Does she offer any information or other resources? Does she offer training programs beyond he work out you do together? None of the above are necessary to be a competent trainer, but they are make or break for some people.

For example, I have a website and a blog that I am continuously updating. I have over 200 exercise video tutorials, and provide my clients individually written training programs through an app called Train Heroic. My clients love Train Heroic, and I love that it helps them learn.

Online personal training with Alexander Training and Train Heroic for training plans.

I do not have a community meet up or Facebook group. For some people, this is a deal breaker. If the community is important to you, seek out trainers who seem to have built that up with teams, group classes, or meet up events.

Practicalities

Do your schedules match up? Does he or she have availability when you need, and how will you accommodate travel schedules, etc.?

Soft Skills

Does he or she listen and hear you? Do you like this person? You might not be BFFs, but you’ll be spending time together so compatibility matters!

Kathryn Alexander female personal trainer

Dealbreakers in a Personal Trainer

Beware of:

The Super Expert

Trainers who say they can do/are experts in everything. NO ONE has time to be an expert in everything. No, instafmous trainer, you are NOT an expert in weight loss, muscle gain, botty gaining, powerlifting, Olympic lifting, running, training older clients, teen development, athletic development, youth sports, group training and yoga. You think I’m kidding? I wish I was. Sadly, people this delusional are out there.

Hard Sellers

If you trainer insists you must buy sessions otherwise you are neglecting yourself making a bad decision, or otherwise makes you feel bad about yourself, thank them for their time and leave.

Big Sellers

 If a trainer pushes you to pay for 20 sessions up front and you do not want to, consider if you want to continue. This is not an inherently bad situation; you might want to pay for sessions up front to create a commitment. Trainers should ask for prepayment, too. However, if you want to pay monthly and push for an excessively large prepayment, stick to your guns.

The Bottom Line

After you have talked to the trainers you are interested in, do a truthful gut check. Do you have a good feeling about this trainer? Does this person seem like a professional in his or her chosen field, or someone who jumped into training following a whimsical passion or because he or she was all out of other options? The bottom line is, passion is ok, but education, experience, and professionalism are better.

When you have decided, contact the trainer you would like to work with and schedule a first session. Drop the others a quick email to update them.

If you are stuck here, try this template:

Hi ____,

Thank you for meeting me to discuss my training goals. I have decided to go another route with training, so I won’t be scheduling with you at this time. I appreciate your time, and wish you the best. 

Thank you, 

______

Professional trainers will completely understand, and appreciate your discerning nature. Remember it is your right to pick a trainer best for you, and you are under no obligation to anyone.

Training can be the best decision you ever made! You can stop training at any point you would like, or seek another trainer if one just doesn’t work out. You have nothing to lose! I encourage you to try it. Best of luck finding the best personal trainer for you!

If you have more questions, or are local and would like to set up a consult, please message me here at my contact page and I’ll get back to you ASAP.

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 Count Macros

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There are many ways to improve your diet, but counting macronutrients (or macros) is a very effective method. The ratio of macronutrients (protein, fat, and carbs) we consume plays a huge role in how we feel, how much energy we have, and whether we gain or lose muscle or fat. 

How to Count Macros

The easiest way to count macros is to use a software or app like FitDay or MyFitnessPal. I prefer MyFitnessPal. It is free to use and has a huge database of foods that you can scan for easy logging. You’ll create a username and password, and when you are logged in, you’ll see a tab at the bottom called “Diary.” This is where you enter food.


My food scale. Cheap, effective, and well used.

My food scale. Cheap, effective, and well used.

To ensure that you are logging amounts correctly, I highly recommend using a food scale. They are fairly cheap (under $20) and and help your numbers be precise. It is tough to estimate food amounts precisely, and a program based on precision works better than guesstimates. 

Note that you won’t have to measure food forever. This is a learning process. Think of it as a period of time where you are gaining knowledge, not a strict set of guidelines. It will serve you very well in the future, especially when you feel great and see changes happening!


Sample screenshot of your daily macro summary.

Sample screenshot of your daily macro summary.

Word of warning: if you enter activity on MyFitnessPal, it will automatically adjust all your macros proportionally to offset the expenditure, without notice. Suddenly you will see that you can now have an extra 800 calories, for example. (!!!) I prefer not to add exercise in MyFitnessPal for this reason.

What Should Your Macros Be?

This is not rocket science, but is beyond the scope of this article. For my clients, I suggest macro goals based on specific measures from their fitness assessment. I use the Harris-Benedict and Mifflin-St. Jeor metabolic equations to establish a starting point that’s better than a shot in the dark. These take into account your age, weight, and gender, and then I add an activity factor to match your intake with your exercise level. 

The Process

This whole process is like a scientific method. We know what you are eating (thus the macros numbers), then we see what changed in your body. The more you track, such as when your numbers were good, when they weren’t, how your workouts are going, etc., the better you can fine tune to get stronger and leaner. 

Please remember this is a new process for most people, and there is a learning curve for everyone. Email or comment with general questions, or if you’d like training/guidance on numbers specific 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 Log Press with Joel Hendershott

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Strongman events are just fun. I love the familiarity of the 3 powerlifts and the discipline of bodybuilding. But strongman is just fun! Where else can you see car deadlifts, kegs, and giant stones being thrown around? No kidding, I witnessed a conan’s wheel event where the weights were Hooters girls, one of whom was pregnant. This wasn’t even in Austin, yall. You never know what events you’ll see at a strongman competition.


Joel pulls a truck in a strongman competition

I asked Joel to teach me some strongman lifts. Joel Hendershott is a strongman coach at Big Tex Gym in Austin, Texas. He has an ISSA strength and conditioning certification and runs Bracestrength.com. Joel has a great story: he was overweight, inactive and expecting his first child. Instead of waiting for a better time, or when he was less busy (let’s be honest- when will life get less busy?) he went to work becoming someone strong and healthy for his kid to look up to. 

He began powerlifting in 2012 and did his first meet in 2013. That same year, he took an interest in strongman. He was living in Vancouver at the time and he found the local competitors to be extremely welcoming. 

“Here’s the thing about strongman: It was just random equipment at random people’s houses. If someone had an awesome log in his garage, we went there. If another guy had big tires, we trained there. The guys were like, ‘Yes, come train with us.’’’

Sidenote: Joel and I agree that this inclusive and supportive spirit wasn’t just because they were nice Canadians. Powerlifters and strongmen and -women competitors are known for being supportive of each other, even cheering for each other in meets. If you’re considering jumping in, quit hesitating!

The Clean

The log press is a quintessential lift in the strongman competitions, and is unlike any other clean and press or jerk. It requires the strength of a deadlift, flexibility of a low paused squat, coordination and strength of a clean/front squat, and stability of a heavy overhead press. Whew! And yeah, it was as tiring as it sounds. 

I used wraps loosely wrapped around my forearms, less for joint support and more for protection against knocking my forearms on the log.

  • Begins with the handles of the log facing slightly down, away from you. 
  • You essentially stiff leg deadlift the log to just above your knees and squat with it. Be sure you don’t put it on your thighs or midleg. (Don’t actually lock your knees out during those movement; just know that you won’t be able to drop your hips as low or bend your knees as much as during a conventional deadlift.) 
  • Get your elbows high.
  • Drive your hips through to stand up with the log and quickly drive your elbows forward.

You can see here that I didn’t keep my elbows high on rep 2. It made it much harder and slower.

Joel shows us how its done.

Tips: 

Start with the log tilted forward, where the handles face slightly away from you.

Supplement your training with front squats. Paused front squats are a fantastic assistance exercise with huge carry over to the log press. 

The press

Once you have the log to your shoulders, you begin your set up for the press. As Joel says, put the mass of the log against the mass of your body. You can either strict press or push press.

Keep your elbows high whether you are strict or push pressing. Remember you are pressing a log; it is round and will roll down your arms if you let your elbows fall. 

To strict press the log, stand tight with your elbows high and forcefully drive the log up. 

To push press, stay tight, initiate a quick bend at the knees, then a forceful drive of the log overhead. The push press must be a quick dip and drive. If you languish at the bottom of the position or stand up slowly, you lose power.

As you can see in this video where I do 2 presses, my elbows drop a little bit before the second press, and it knocks me off balance. 

Joel and I worked on the log press and stones for about an hour. (How to on stones coming soon!) I was pretty wiped out! These lifts are obviously great for conditioning and overall strength. I will be incorporating them into my regular workouts!

If you’d like to train with Joel, contact him at beardfacestrength@gmail.com. Be on the lookout for the how to on stones, and email me or Joel if you have questions!


Stephen and Joel talk shop while working with the log.

Stephen and Joel talk shop while working with the log.

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.

Holiday Diet and Nutrition Tips

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It’s that time of year y’all: party time!! Between now and New Year will be dinners, holiday parties, family get togethers (and birthdays for those unlucky people who get combo gifts every year).

This party season is especially tough for people who are on a diet or people who find success by regularly planning their meals.

So how do you get through the holidays without completely going off the rails on your diet? I have a simple formula I follow. Let me share.

caloric balance = {[(kcal intake/24 hr time period)]# of days*3} – (kcal expended)*limx→f(x)

Kidding! Kidding!

There are three basic types of diet challenges during the holidays

  1. the snacks people constantly bring to the office
  2. the holiday party you go to the takes a couple hours
  3. the big family parties that you host, or otherwise attend, that go on for days.

All of these present unique challenges but have simple solutions. Let’s break them down.

Holiday diet and nutrition tips and Thanksgiving pumpkins

Situation 1: The treats that people bring to the office during holidays.

Some people enjoy sharing goodies with coworkers, and others are just trying to get it out of their house so they themselves don’t overindulge. Either way this will go on for six weeks. Brace yourselves.

But don’t give in. A random plate of cookies is not a reason to splurge. It is not a special or unique time. You know this is going to go on for six weeks. The best way to avoid this trap? Just don’t do it. Under any circumstance. Bring your lunch, plan your meals and don’t give an inch.

Situation #2: The holiday parties.

These are some of the most fun holiday functions, and you can’t avoid these even if you want to. Friends parties, work parties, spouse’s work parties, they’re all over December’s calendar. Quick and easy, and fun to get done up for, but not worth blowing your diet on.

Here’s how you enjoy yourself and don’t blow it: eat a healthy meal beforehand. (Same rule applies as grocery shopping. Don’t arrive hungry!) Make sure you have protein, fats, fibrous vegetables, and lots of water. Then, at the party, pick your two favorite indulgences and try those. If they’re not that good, you don’t have to finish them. Just don’t look at these parties of blowouts. Remember, you’ll go home in a couple hours.

About drinks: alcohol isn’t evil. It’s not inherently good or bad. It just doesn’t bring you toward any fitness or health goals so be aware of that. If you really are nailing down every calorie you eat, you’ll want to choose a liquor with a non caloric mixer. For example, gin + tonic has fewer calories than wine or beer. No matter what though, don’t drink and drive. Ain’t nobody got time for a DWI.

Situation #3: The big family parties!

These are most challenging situations to diets and exercise routines, simply because extended family get togethers usually involve travel for a few days.

What’s the key to diet success? Planning! What’s the hardest thing to do when you’re in a different city staying at someone’s house eating meals you didn’t plan? Planning!

It’s also when you have all your favorite family specialties. I come from a family of great cooks and bakers. When we get together, it’s food for days. The one-of-a-kind pralines, cheese ball, gumbo, taco salad, and other indulgences that you really don’t get all year round. And you’re surrounded by it!

What do you do?

First, you be proactive and bring the healthy stuff. Bring the good source of protein. Bring that awesome baked chicken you’ve perfected. Bring those bacon brussels sprouts that you make taste wonderful and hearty.

Second, try to retain some semblance of eating meals, not grazing all day.

Finally, make a game plan. Mine is the same as before an evening party: get enough protein, fill up on vegetables, make sure I’m hydrated with water or tea, before I add indulgences. When you’re getting enough of the healthy stuff, you won’t binge.

After the turkey is put away and the last touchdown is scored, be the ringleader of taking a walk around the neighborhood later. Do the waddle if you have to. Just do something to keep your feet moving.

Last and certainly not least, be thankful that we are able to make all these decisions for ourselves. Having an abundance of healthy choices while surrounded by family and friends is truly a blessing.

Happy Thanksgiving, y’all!

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 Get What You Want: A Foolproof Guide to Setting and Achieving Big Goals, In and Out of the Gym

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Les Brown says, “Shoot for the moon and even if you miss, you’ll land among the stars.” 

Selena Gomez sings, “The heart wants what it wants.”

I don’t want the moon. Ever since I watched Apollo 13, space flight has seriously freaked me out. I’m grateful for NASA and people with steelier nerves than me, but I am not Elon Musk. This girl enjoy warm showers and abundant oxygen.

What if your heart really doesn’t know what it wants? There was a time when knew I didn’t like my job, and I had aspirations of improving myself, being happier, living for the moment and other regurgitated platitudes, but I didn’t know how to get there. Those are emotions, not actionable goals. They are vague. How do you get there, that ambiguous place where you are happy and present? Where is there? 

Further, how do I know what my heart wants? This is also a vague question. Not every person knows from a young age exactly what career path or life goal he or she wants. Often, people are in painful situations precisely because they don’t know what they want. As for me, I’m a literal person. My masters degree is clinical exercise physiology. Between the AV node, QRS complex and cardiac output, I think my heart is just telling me to go run more stairs.


Goal Setting Takes Work

Goal setting can be hard, both in life and in the gym. It takes deep thought, consideration, and time to decide what you want out of life. What you are really deciding on is where to spend your time and that is a hugely difficult decision! Time is the most valuable resource, one that no brilliant researcher or billionaire has found a way to create more of. 

What is most worthy of spending your time working toward?

You Start Where You Start

Begin by acknowledging this: you start where you start. You can try to deny it and jump ahead, but it will only hurt you. You are in a factual situation; if you are 15 credits and a thesis away from a degree, you have 15 credits and a thesis to go. If you can squat 150 pounds, you can squat 150 pounds. In the gym, trying to skip steps and start at a place too advanced can hurt you. There is no shame in starting where you are.

How to Decide What You Want

Get out your calendar right now. Schedule two separate half hour chunks of time where you sit down and think.

At this first session, sit by yourself, put your phone on airplane mode in the next room over, and let your mind wander. This is a brainstorming session in which you don’t cut down anything. You can decide later if it’s a bigger goal than you are willing to work toward. For now, just think about possibilities. 

Ask yourself these questions: 

  • What do I want my ideal workday to look like one year from now? 


I want to  teach my clients to flip tires all day! Halfway kidding. We do other things too.

I want to  teach my clients to flip tires all day! Halfway kidding. We do other things too.

  • Where do I want to retire? 
  • Who am I good at helping?
  • What am I good at doing?
  • What do I enjoy doing?
  • What do I need to be happy?
  • What do I want to be happy?

These are malleable goals. Do not stress yourself into thinking there is one perfect vision of life you are chasing. You can adjust goals as you go. People naturally do this all the time. College students begin by declaring a major, take some classes, and either confirm their decision or change it. People in the workforce have mid-life career changes and restructure their whole lives to change jobs.

In the gym, people begin working toward one goal and shift toward another. Bikini competitors begin train for a show and realize they like powerlifting. Crossfitters will begin prescribed workouts and decide to focus on Olympic lifting. These things are allowed to happen! They are all part of finding what you naturally enjoy and do well.

How to Decide What You Want, Session 2

At your next half hour goal session, rewrite these thoughts into more accomplishable goals. Take these point by point and break them down into less abstract feelings and more concrete action steps. 

For example, my brainstorming session 1 looked similar to this: 

I want to be happy! I want to be flexible and live on my own terms. I’m not happy in an office 40 hours a week, and I always gravitate back toward the gym, even though the last “office job” I had was in fitness and only a few hours a day at a desk. One of my favorite things in the gym is teaching the deadlift for the first time, and watching people realize they are stronger than they thought. 

I want to help people. I hate hate hate ALS and want to help people with it, but I keep getting my tender heart broken every time I get to know another patient who is living with ALS. How can I help and not be sad all the time?  We need to find a cure. 

I want to go to Paris again, and travel more! I want to learn French, but I could spend all that time reading more exercise research. Hmm. 

To accomplish: drive my big lifts up (bench press, deadlift, squat). Get big shoulders. Also I want to want to do yoga, but haven’t decided if I want to. 

Longer term goal: I will have a condo by Tiger Stadium to stay in when I go to football games. 


True story: one of my goals was to visit France to see my friend Marion, who was an exchange student at my high school. It took me 15 years, but we spent my 31st birthday walking miles around Paris and catching up. In English, because I don't speak …

True story: one of my goals was to visit France to see my friend Marion, who was an exchange student at my high school. It took me 15 years, but we spent my 31st birthday walking miles around Paris and catching up. In English, because I don’t speak French.

These are a good start. They are inherently pretty vague and selfish. Take the first one, for example. “Be happy, and live on my own terms.” Yes, we all want to be happy. That’s froo froo talk. What does it take for me to be happy? For starters, enjoying what I do for work. I can’t just clock in and clock out. Happiness also means seeing live music often, since that is my favorite pastime outside the gym. Spending time with my family is a priority.


Regarding my rambling goals about helping people: this is a great start too. James 2:26 says, “Faith without works is dead.” Similarly, it is a kind intention to want to help people, but I need to act on it. Instead of just sending well wishes into the atmosphere, I am going to volunteer with Max’s Ride (a non-profit motorcycle ride and concert which benefits ALS patients), and the ALS Association. 

From looking at these first two points with the goal to act on them, I can say that to be happy, and fulfilled, I need to teach lifting as a career. I love reading science journals, so the ethical continuing education is enjoyable for me. I will make it a point to get my friends together to watch live music, visit out of town family members, and volunteer with local organizations against ALS.

Pull out your brainstorming list and think strategically about how to make those softer goals more tangible. Nothing is wrong with the softer goals, but if you can’t think of a plan to reach them, you probably won’t reach them.

Make 1, 5, and 10 Year Goals

Now that you have made a big, general brainstorm about what you want out of life, and you’ve restructured those wants into processes to reach them, think about that career question again. What do you wish your ideal workday looked like today? 

Perhaps you would wake up, take your children to school, and head to the office. It’s not a cake walk, but you get some concentrated, hard work done on a satisfying challenge. At a good break point, you head to the gym, blow off some steam and sweat a bit, and head home for a cell-phone free dinner with the family. 


I'm a happy girl if I can watch live music every week.

I’m a happy girl if I can watch live music every week.

Perhaps you ideal day begins with a workout. You sweat it up while thinking about that vacation you are planning, and the business you are building to get there. You invest your work and time heavily into yourself, have lunch with a mentor, then put your head back in the game a few more hours before heading off to happy hour to watch a band with friends. 

Your ideal life routine might be different from either of those scenarios. Consider your ideal routine, and ask yourself if it is do-able. Can you imagine it being a realistic scenario? Given 10 years, do you think you can organize your life in a way that you reach that ideal day? It might be more realistic than you think.

Think about what you wish you had done 10 years ago. What do you wish you had started 10 years ago that you could be working with today? You probably have not just 10 years, but decades ahead of you. You have time to achieve gigantic goals. You just have to identify those goals and work toward them.

5 Year Goals


It’s pretty safe to say that by now, you’ve thought of some 10 year goals. Hopefully you were honest about what you want to have/work toward, and didn’t chalk any up to just being a pipe dream. To help get you there, think about your halfway point. These are your 5 year goals. Let’s take my last brainstorm point, which is to own a condo by Tiger Stadium. It’s doesn’t need to (and won’t) happen by this football season, but I’d really like it to happen. Like many goals, the way to achieve this one is simple: I can begin by saving money, which will allow me to have a large down payment by the time I am ready to act on this. 

1 Year Goals


Think of these like your to do list. You can start on these now. Right now. Make a plan to go by the bank tomorrow and open a new savings account. Deposit a certain amount of money in it each month. Research non-profits to be involved in, with the goal to commit a certain number of hours to it each month. Find a gym you will go to twice a week, a trainer or accountability partner, and do it.

Do you remember the ice bucket challenge? I was lucky enough to be able to jump right in since I was volunteering with the ALS Association. It did great things for advocacy and awareness for ALS!

Body Goals

Relating specifically to body goals I want you to really think about what you want. Without inhibition, without guilt, without shame. You own your body. You get to choose your goals. Nobody else. I’ve had several clients females who were very hesitant to share their goals with me. I knew there were things left unspoken so after some gentle but persistent prodding they shared with me that they felt it was unfeminist to have vain body goals.

I think it’s the opposite. A very liberated individual is entitled to feel great in her own skin. You are the only person in your own skin. You have to live in your body all day. If you don’t like how your clothes fit, YOU wear the discomfort all day. Don’t you deserve better? You have to be uncomfortable walking upstairs if you’re out of shape. You have to look in the mirror and feel good or bad about yourself. You own your body and you have every right to decide how you look how you feel and what you want. Feminist or not, you’ll have the right to set your own goals without consulting others. 


Photo by Matthew DeFeo, during a period of time where I took great care of myself. http://www.matthewdefeophotography.com/

Photo by Matthew DeFeo, during a period of time where I took great care of myself. 

http://www.matthewdefeophotography.com/

And you deserve to feel good in your skin. You own your body.

If you are on a restrictive diet, you’re the one who feels hungry all day, and if you have an eating disorder you’re the one who bears the burden all the time. You owe it to yourself to take care of your health. Your body is an outward manifestation of your health. Who cares what other people want you to look like? You decide for yourself what you want.

 

 

 

Tell Me Your Goals

I am fascinated by the decisions people make. What do you want? What are you working toward? How can I help you get there? Let me know! Email me now. kathryn@kathrynalexander.com


Gabrielle d'Estrées et une de ses soeurs, which hangs in the Louvre.  Gabrielle pinches her sister's nipple, meaning her sister is pregnant. This is both funny and heartwarming at once, and I would never have seen it if I had not traveled.

Gabrielle d’Estrées et une de ses soeurs, which hangs in the Louvre.  Gabrielle pinches her sister’s nipple, meaning her sister is pregnant. This is both funny and heartwarming at once, and I would never have seen it if I had not traveled.

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.