Kelly Personal Training Blog

  • Avoiding the Fat Trap

    Posted by on February 16, 2017
    personal trainers at work personal training New Orleans

    Gastric hormones are programmed to restore fat stores after weight loss. The appetite stimulating hormone ghrelin remains high after weight loss, while hunger suppressing hormones, peptide YY and leptin, remain low. Lower leptin levels also lower one’s metabolism. The end result is more hunger and a lower metabolism.

    According this NY Times article,  this state of more hunger and lower metabolism lasts a long time. A quote:

    “Preliminary research at Columbia suggests that for as many as six years after weight loss, the body continues to defend the old, higher weight by burning off far fewer calories than would be expected.”

    Well, it’s no wonder; a study that examined 60 years of trials found the common dieting outcome is weight regain or trivial loss.

  • Best place live, Austin ranked # 1

    Posted by on February 8, 2017
    personal trainers at work personal training New Orleans

    According to this US news article, 100 Best Places to Live in the USA 2017, Austin is the number one place in the country to live.

    Also, from this Forbes article, America's Fastest-Growing Cities 2016:

    “Austin regains the No. 1 spot after being toppled by Houston last year. Thanks to its booming technology, pharmaceutical and biotech industries, low cost of living, and cachet, the Austin economy remains on fire...The city has topped our list of Fastest-Growing Cities for five of the past six years." 

  • Thank you to our clients

    Posted by on February 7, 2017
    personal trainers at work personal training New Orleans

    Do a good job; hopefully your business grows. If no one is aware of your good work you’ll labor in obscurity.

    Do a good job, let people know about it, clients tell people about it, and your business grows even more. We adhere to the latter. Thanks to our clients we have been able to grow.

    More: thank you
  • Those with poor musculoskeletal health die sooner

    Posted by on January 29, 2017
    personal trainers at work personal training New Orleans

    From this study, Musculoskeletal decline and mortality: prospective data from the Geelong Osteoporosis Study, the conclusion:

    “Poor musculoskeletal health increased the risk for mortality independent of age. This appears to be driven mainly by a decline in bone mass. Low lean mass independently exacerbated mortality risk, and this appeared to operate through poor health exposures.”

    The takeaway: Stay as strong as you can as long as you can.

  • Do not go gentle into that good night...

    Posted by on January 19, 2017
    personal trainers at work personal training New Orleans

    ...Old age should burn and rave at close of day. 

    The gentle way is not so gentle:

    Gentle inactivity leads to > weakness leads to > slower gait speed > decreased balance > decreased energy levels > decreased resistance to injury and illness > increased probability of a fall and serious injury with a grave outcome as a result - a life cut short with a greatly diminished quality of life.

    To burn and rave at the close of day:

    Increasing strength leads to > increased gait speed > increased balance > stronger muscles and bones > increased endurance and energy levels > increased resistance to illness and injury > decreased likelihood of falling and a greater probability of surviving a fall unscathed - a significantly higher quality of life for far longer in later years.

    Generally people are not placed in senior care for being out of breath; it is usually because they are too weak to carry out daily activities safely.

  • Extending your running life for years

    Posted by on January 13, 2017
    personal trainers at work personal training New Orleans

    According to one study a force of up to three times body weight can be exerted on the human foot while running, and it can be much higher at times. Multiply that by each foot fall in a mile, and you have tons of weight absorbed through the joints and connective tissues. While some people are uniquely suited to do this high impact/high intensity jogging for decades of their adult life, many are not.

    For those who want to extend their running life there is a solution; keep running and substitute one running day with one session of high intensity interval training (HIIT) for strength. One less day a week of pounding and you'll have stronger muscles protecting those joints. Add up all those days over the course of years of giving your joints a break. Your joints will thank you for it.   

    More: HIIT, running
  • 60 years of trials: Most common dieting outcome is weight regain or trivial loss

    Posted by on January 11, 2017
    personal trainers at work personal training New Orleans

    From this article, Oprah’s Investment in Weight Watchers Was Smart Because the Program Doesn’t Work, a quote:

    “My lab reviewed 60 years of clinical trials of diets, and we found that people lose an average of 10 percent of their starting weight on most diets but within two to five years have gained back all but about two pounds.  So, in reality, despite the short-term effectiveness of certain diet regimes, the most common outcome of dieting itself, by a landslide, is either weight regain or trivial weight loss".

    A diet is not a permanent fix. Three life style changes that are sustainable:

  • Short effective training sessions, lots of things to consider

    Posted by on January 5, 2017
    personal trainers at work personal training New Orleans

    For the body to change it must either exercise longer or at a higher intensity than it is used to handling.  Higher intensity workouts by necessity will be shorter, but they are very effective.  Just some of the things to consider when making a high intensity training (HIT) routine that is safe and effective:

  • Senior golfer ready to hang up clubs, now plays 18 holes a day

    Posted by on December 26, 2016
    personal trainers at work personal training New Orleans

    After nine holes of golf Marcel was too tired to play the back nine. The next day he was too tired to go out on the course again. At 72 years of age he was nearing the age to hang up his clubs. He began strength training once a week for 30 minutes. A year later he could play 18 holes one day, and the very next day he could play 18 more.

    He was stronger, less prone to injury, and he had more energy. No, not just a feeling like he had more energy, he actually had more strength and energy - the science to back it up.  Armed with those results he could play 27 more holes of golf. Those additional 27 holes contributed positively to his health as well. Marcel loved to play golf; he was doing it more, enjoying it more, and he was hitting the ball farther.

  • Exercise shown to increase fat burning hormone Irisin

    Posted by on December 22, 2016
    personal trainers at work personal training New Orleans

    “High Intensity Training (HIT) enacts a hormonal cascade that is the antithesis of the metabolic syndrome.” - From the web site, Body By Science. 

    Part of that cascade is Irisin, a hormone associated with fat burning that correlates positively with muscle mass. From this article, Exercise releases hormone that helps shed, prevent fat:

    "Irisin has a positive effect by turning white fat into brown fat and that it increases the body's fat-burning ability."