Kelly Personal Training Blog

  • 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
    See video

    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.

  • My pain is gone

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

    Imagine living with pain every day.  You are getting older and your life has become compromised. The prospect that the pain will always be there presents a bleak picture.  It does not have to be that way.  

  • Lasting impressions: In six months I'll be doing the butterfly across that pool

    Posted by on January 27, 2016
    personal trainers at work personal training New Orleans

    Number one in a series.

    In 36 years working at nine different health clubs I've seen a lot of amazing, bizarre, interesting, and sometimes disturbing things. I have seen thousands of people come and go. Most do not leave a lasting impression, but sometimes, even a brief encounter will stay with me forever.

    It was January 1980. The price of oil was $37 a barrel that year, more expensive than it is today. Imagine that. The George Foreman Grill and other astounding leaps in technology had yet to be invented. It was my third month working at my first health club. The club was awash with new members armed with their New Year’s resolutions.

    There was a man there who weighed 290 pounds. He had the look of a former athlete. Under that marbling there was obvious potential to be a well-muscled fit man. He was there for hours each day for five straight days. He told me in six months he would be doing the butterfly across the pool. Given how long he was there with such regularity that was definitely a possibility. I didn't see him the next week or the week after. In fact I never saw him again.

  • High intensity strength training lowers blood pressure

    Posted by on January 16, 2016
    personal trainers at work personal training New Orleans

    To lower your blood pressure do high intensity training HIT or start strength training. Better yet, do them both at the same time.

    High intensity training HIT consists of a series of short bouts of demanding exercise with rest or active recovery (less demanding exercise) in between each bout of exercise. HIT for strength can be done performing a series of strength training exercise with little rest in between. Evidence from two studies point to the positive effects both HIT and strength training have on lowering blood pressure.

    This study, High-intensity interval training and hypertension: maximizing the benefits of exercise? compared continuous moderate-intensity exercise training (CMT) and high-intensity interval training (HIT), to determine which was better for lowering blood pressure.  They presented evidence that:

    “HIT for several factors involved in the pathophysiology of hypertension raises the hypothesis that HIT may be more effective for preventing and controlling hypertension”.

  • The lady said, "We want decisive members"

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

    Several years ago I walked into a health club; they were running a special offer. After the tour of the facility I told the lady that I wanted to think about it and that I would come back tomorrow. She told me I had to make my decision right then and there if I wanted to get the special rate. She said, “We want decisive members”. I made my decision right there and walked out.

    There is a reason yearly memberships are a bargain, and there is a reason they are always running specials. Many facilities bank on the fact that you won’t attend regularly. On average, only thirty percent of members attend regularly.

    So you take the bait and decide to join the health club. To get the discount you sign the monthly bank draft, and the automatic bank draft begins. If you are like most people your attendance is regular at first and then seldom. Cancelling your membership is expensive because there is a $200 processing fee, so you are stuck for a year. There is a reason the renewal rate at health clubs hovers around 30 percent.

  • Fourteen years of positive changes

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

    I work out of our Austin Personal Training location, and I was talking to one of our New Orleans personal trainers a few years back. I asked her why there was an influx of business when we hadn’t been doing any promotions, really no marketing of any kind outside of our internet presence. I was heartened to hear her response. She said, “People are starting to know of us in the community. I think we now have an established reputation”.

    More than a decade ago we asked our clients if they would submit a short testimonial about their experience at our New Orleans location. The result was almost 40 testimonials, 30 of them from doctors.  We appreciate those votes of confidence and all the other testimonials made in subsequent years.

  • Kelly Personal Training family 10 years and growing

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

    Our clients and our trainers are like a big family that continues to grow. Our facility is a special inviting place where clients look forward to coming.

    I received an email from someone requesting Amy [pictured] to be her trainer. Amy told me that person had read a review of her on our Kelly Personal Training Yelp page. I checked the page; there were 15 reviews.

    I reflected back 10 years to when we first opened – no reviews, no Amy, no other trainers, just two clients, and not near enough income to make the rent. It was just my dog Stella and me. It is gratifying to see how far we have come.

    Kelly Personal Training in Austin now has nine trainers, two dogs Stella and Bella and an expanding client base. Our other facility, New Orleans Personal Training, is thriving as well.