Kelly Personal Training Blog

  • Bogus BMI Numbers

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

    Take two numbers, height and weight, and come up with another number, Body Mass Index (BMI), and as an indicator of good health you have next to nothing.  The BMI fails to take into account physical features - as an example those with broad shoulders will have a higher BMI compared to those with narrow shoulders. There is no differentiation between fat, muscle, and bone, and it does not account for gender.

    The BMI often changes as we age. For some it is lower, but that does not necessarily mean better health. Thirty years ago I was in peak physical condition and had more muscle mass than I do today; I regularly played rugby, two 40 minutes halves of pretty much non-stop strenuous exertion with no substitutions.  According to this BMI chart I would have been bordering on obesity and classified as unhealthy.

  • “I am going to miss my connection because you are too fat”

    Posted by on March 20, 2016
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    The plane was delayed because the flight attendant could not find a seatbelt extension for Eric. The person sitting next to Eric turned to him and said with complete disgust, “I am going to miss my connection because you are too fat”. That was the turning point for Eric.

    Eric, overweight with a number of health issues, had been told by his doctor to buy a funeral plot because he would need one in the next five years. He was 51 years old. On the advice of a doctor, he went to the animal shelter and saved a dog, an overweight middle-aged dog he named Peety. They made changes, and in a year they were transformed.

    People need the right motivation to change their lives. Eric credits Peety with saving his life. Eric’s story is inspiring. The video, Eric and Peety, is poignant and well worth watching; it certainly made my day.

    It has been more than five years since the change. Eric is still here, and he runs marathons.

  • Leveraging workouts for more safely and productivity

    Posted by on March 13, 2016
    personal trainers at work personal training New Orleans

    Demanding exercise is what stimulates positive change. Well designed exercise equipment will often use changes in leverage to make exercise more demanding and, interestly at the same time, safer.  

    Wedge a crowbar under a heavy object and apply pressure. Your leverage decreases and difficulty level rises the closer you get to the heavy object. MedX exercise equipment (the kind we use at Austin Fitness Training and New Orleans Fitness Training) utilizes the same principle; while the weight stays the same throughout the range of motion, the leverage and difficulty level change.

  • A year after hitting bottom

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

    The presistant aches and pains from old injuries were my excuse for not exercising. Not exercising led to more aches and pains, less activity, weight gain, and weakness. In a weakened state illnesses are likely to be more frequent and protracted.

    I got pneumonia and bronchitis, and my asthma flared up. My blood oxygen absorption rate fell to the low 80s. My heart had to work harder to get the oxygen I needed. As a result my blood pressure rose, and my resting pulse was twenty beats per minute higher. I was listless and constantly tired.

    My cardiologist was concerned that I may have had a silent heart attack, so he conducted a series of tests.  I passed. That was almost a year ago, the bottom of a negative cycle. They say you have got to hit rock bottom before you commit to making a change.

    Since that time I have changed my eating habits. I have not missed a strength training session regardless of the aches and pains. Funny thing is, the exercise made the aches and pains go away. Pain-free, I was able to add other activities. I began biking a couple times a week.

  • The resistance increasing throughout the range of motion - a demonstration

    Posted by on March 4, 2016
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    With free weights and most exercise equipment resistance is constant throughout the range of motion. You are limited to lifting whatever amount you can lift through the sticking point, that point where you are at a mechanical disadvantage. That will be the hardest part of the movement; the reminder of the repetition will be relatively easier.

  • Lasting Impressions: I will never get another dog

    Posted by on March 1, 2016
    personal trainers at work personal training New Orleans

    Lasting Impressions, number two in a series.

    In all my years working at various health clubs, several thousand people have walked through the doors. Some become members, some not. Some become casual acquaintances, while others become life-long friends. A few make a brief appearance and are gone. One such person, I think about to this day.

    He came into our health club to look around; he was in his mid-fifties. He gave my dog Stella a rueful look, and after a long pause, he said he would never get another dog. I asked him why. He told me he had had a wonderful dog that died for no explainable reason when the dog was five years old. He said it was such a painful experience that he could not bear to go through it again.

    Stella was two at the time. The guy’s words haunted me. I thought about what he said with the passing of each of Stella’s birthdays, especially on her fifth birthday. Stella turns 12 in a couple of days.

  • A Quarter Million Leg Lifts in a Year, the Results

    Posted by on March 1, 2016
    personal trainers at work personal training New Orleans

    In 1985 I was working at a health club, and aerobics classes were very popular. Leg lifts were a staple of the classes. Leg lifts can be done laterally, kicking backward, or forward. They can be done standing, on all fours, while doing a plank, leaning on an exercise ball, or lying on your side. There are other ways as well. In the course of a class they are performed in high numbers.

    I did the math. I figured 60 to 70 leg lifts were performed a minute. There were 8 to 10 minutes of leg lifts per class. If you went to several classes in a week and showed up 50 weeks a year you would be doing close to a quarter million leg lifts. One woman did. At the end of the year she still had substantial fat deposits on her outer thighs. In fact that was the only place she had noticeable fat on her body.

    Around this same time I occasionally worked out a man who liked to drink beer, and he occasionally exercised. His body fat was about 30%, much of it around his abdomen and much less around his lower body. When he did the leg extension exercise you could clearly see the four muscles of each of his quadriceps, and he had very little fat on his hips.

  • Hitting for distance with the right exercises

    Posted by on February 21, 2016
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    A simple equation that has been proven to work for golfers: Increased strength and flexibility will result in increased club head speed, increased distance, and decreased likelihood of injury. We have all the MedX core exercise equipment used by golfers on the PGA tour at both our Austin Personal Training and New Orleans Personal Training locations.

  • Sleeping injuries

    Posted by on February 6, 2016
    personal trainers at work personal training New Orleans

    Yep, I hurt myself sleeping. It is a damn shame when you hurt yourself sleeping. In my defense it might be that I have lost a little padding around my hips. I am down five belt loops and thirty-five pounds.

    I consulted my physical therapist, and he said it happens occasionally. From this web page, Part 6 Common Sleep Injuries: Hip Injuries, this quote:

  • Study finds BMI to be deeply flawed measure of health

    Posted by on February 6, 2016
    personal trainers at work personal training New Orleans

    The government has proposed rules that would allow employers to penalize employees for up to 30% of their health insurance costs if they don’t meet 24 health criteria one of which is the BMI, Body Mass Index.   It turns out that the BMI is a very unreliable indicator of health.    

    From this LA times article, BMI mislabels 54 million Americans as 'overweight' or 'obese,' study says:

    “A team of UCLA researchers analyzed data from 40,420 individuals who participated in the 2005-2012 National Health and Nutrition Examination Survey and they found that nearly half (47.4%) of overweight people and 29% of obese people were, from a metabolic standpoint, quite healthy. On the flip side, more than 30% of individuals with “normal” weights were metabolically unhealthy.