Kelly Personal Training Blog

  • 100 years of changing workouts and changing style

    Posted by on June 12, 2016
    See video

    An interesting video, not so much the changing apparel, but for the changing exercise trends - lots of vibrating devices, balls, ropes, rubberbands, and such but very little in way of strength training equipment.  At New Orleans Personal Trainers and Austin Personal Trainers our focus will continue to be on strength training.

    More: fads, trends
  • $8000 for exercise equipment used just a few minutes a week, is it worth it?

    Posted by on June 5, 2016
    personal trainers at work personal training New Orleans

    Bud Fox to Gordon Gekko in the movie Wall Street: “How many yachts can you water-ski behind? How much is enough?” It's not Bud’s call as to what is enough for Gordon.

    If someone of limited means spent $8000 on a piece of exercise equipment to use just a few minutes a week some people might say it was an unwise investment. Again, it's not their call.

    The purchaser of a $8000 MedX low back exercise machine was a baggage handler at Northwest Airlines. This was related to me by the man who delivered the equipment. Northwest airlines had a wellness program that incorporated the MedX low back exercise machine; due to cutbacks the program was eliminated. Some workers were helped so much by the program that they bought the low back machine for their homes.

  • Thank you for turning my son into a man

    Posted by on June 4, 2016
    personal trainers at work personal training New Orleans

    I got a phone call from a parent after his son’s team had won the state soccer championship.  The father said, “Thank you for turning my son into a man”. Yeah, he said it, but I didn’t do it.

    Strength training a teenager can be tricky. Many don’t want to be there and may come to dread exercise. I saw a tough-guy father bring his son into a gym where I once worked, and he spoke to the trainer as if his son wasn’t even there. He said to the trainer, “I want you to work him hard; I want you to teach him discipline”. The kid was too small to fit into much of the equipment, and it was plain to see that he would rather be anywhere else. The trainer took the man’s money and proceeded to teach the boy some discipline.

    I try to avoid the situation where it is clear that the only reason the child is there is at the behest of the parents. Parents ask what exercise their child ought to be doing.  I tell them playing.

  • Are you just spinning your wheels or are you really improving?

    Posted by on June 3, 2016
    personal trainers at work personal training New Orleans

    If you are strength training correctly and allowing enough time for recovery you should come back stronger each workout; most people will see real improvement for at least the first two years. In order to have real improvement it is necessary to have an accurate measurement to see if what you are doing is working, and if not make adjustments.

    In the weight room counting repetitions is often used to measure improvement. Counting reps will measure improvement if form is adhered to, but often it is not. As an example, say you keep getting eight repetitions of an exercise, and you can't do anymore. You subconsciously cheat just a little to make the exercise easier. You lock out between reps, you swing you body into it a bit to get momentum, you shorten the range of motion just a tad to get that extra rep.  Even with a trainer this often happens, as the trainer is anxious to see your continued improvement.

  • Austin Kelly Personal Training moving up the street

    Posted by on May 29, 2016

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

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

  • How best to burn more calories long after exercise is completed

    Posted by on May 21, 2016
    personal trainers at work personal training New Orleans

    EPOC is excessive post-exercise oxygen consumption which is associated with increased energy expenditure after exercise. In a study researchers hypothesized that women who had strength trained regularly would experience reduced post-workout energy expenditure compared to women who had not trained regularly. The study compared energy expenditure of the two groups 20, 40, 60, 90, and 120 minutes post-exercise.

    Interestingly the result was not what they had hypothesized. From an article commenting on the study Energy Expenditure After Exercise, Part 2:

  • Strength training to improve athletic performance

    Posted by on May 20, 2016
    personal trainers at work personal training New Orleans

    Practicing a skill – clubhead speed, sprinting, jumping - exactly as it is supposed to be performed has been shown to improve performance. Increasing one’s strength can help improve performance of a skill too, but it is not axiomatic that the strength training exercises be exactly the same movement or even a close approximation of the particular skill to affect improvement.

  • What really happens when you are chased by a bear

    Posted by on May 11, 2016
    personal trainers at work personal training New Orleans

    When you are chased by a bear your body goes into a fight or flight mode. I’d recommend flight. It doesn't matter to your body; your body will call upon all its resources to survive the encounter. Your heart rate increases, your heart pumping volume increases, and your venous return increases as your body makes an all-out attempt to survive. If you survive your body will make a positive adaptation so that you are better able to survive the next encounter. From a cardiovascular fitness standpoint it would be a good idea to be chased by a bear from time to time. Barring that one could do some form of high intensity training (HIT).

    As you reach flight or fight, either encountering a bear or a HIT session on a bike or in the weight room, there will be an increase in endorphins to deal with the pain caused by the exertion, and your adrenaline system will be activated resulting in another positive adaptation.

    From this study Scripps Florida Scientists Unravel the Molecular Secret of Short, Intense Workouts:

  • Changing perceptions: From fit to fat in an instant

    Posted by on April 14, 2016
    personal trainers at work personal training New Orleans

    You are getting stronger and a bit heavier; surely most of that weight is muscle. Some refer to this phenomenon as bulking up. You might subconsciously have a bias when you look in the mirror, as you stand a little straighter, you suck your gut in a bit, and square your shoulders. You could be fooling yourself. 

    Several years ago I used to weight myself at the health club where I worked. I was the heaviest I had ever been. No problem, I was the strongest I had ever been. Instead of asking if I once played basketball people would ask me if I had played football.

    Shortly after that I went to work at a different health club. They had no scale, but when they did get one I was told it was five pounds off. The scale indicated 250, so I subtracted five pounds to get 245 pounds. I had gained an additional five pounds. Still no problem, I was bulking up and getting stronger.

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

    Posted by on April 12, 2016
    personal trainers at work personal training New Orleans

    A woman did a quarter million leg raises in a year, and there was no change, not a scintilla.  There was no spot reduction of fat deposits from her amply marbled hips. Well, that is just one person, and a sample size of one has no statistical power.  Maybe a larger sample size and more accuracy (MRI assessments) would produce a result of statistically significant spot reduction of fat from the area targeted with exercise.

    Maybe not, from this article, Targeted Fat Loss: Myth or Reality?, this quote from a study: