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Warming Up to Be Cool

Welcome to the gym! I hope you enjoy your work out! Hopefully you won’t be waddling out the door after leg day or walking sideways through the door later because you did some bench.

What is your plan today? How much time do you have to spend here?

More importantly, before grabbing a weight, sitting on a bench, or finding that perfect bar, how much time are you going to spend warming up your body? What exactly are you going to do to your muscles to prepare them to move those weights? When you finish your work out what are you going to do after you put the weights and toys away?

I’m Hot Enough and Ready to Lift

Regardless of the workout you are about to perform, your muscles need to be stretched and activated. Active, static stretching – stretches that you perform on your own – such as reaching for your toes or pulling your knee towards your chest, help prepare various muscles for exercises. These same stretches are beneficial post exercise to undo repetitive motions from workout exercises, such as the repeated hip extension during a squat.

If you plan to have a more active workout, incorporating various planes of motion, then dynamic warm-up exercises are required. While squats and deadlifts primarily work in the sagittal plane, the work on the LPHC is demanding, so dynamic movements, such as clamshells can help open the hips and ready them for lifting.

The most important aspect of your warm up? Warm up the muscles you are actually going to use during the workout. Don’t just walk on the treadmill for 5 minutes if you plan to lift some dumbbells over your head. Don’t do push ups if you plan on squatting in a rack.

But I Just Wanna Lift Already

The weights aren’t going anywhere. If you are in a rush and can’t incorporate a warm up to your program, then change the program. Remove a set or entire exercise. Your body needs to be prepared for weights. Do some basic static stretching first and then walk over to your favorite bench or platform. I am guessing since you love to lift, then you know how heavy you can go. So – take your 1 rep max bro and cut it in half. Warm up for 10 reps at that weight, add a plate, and do 10 more. Warm up complete.

Post Lifting

Don’t just drop the weights and walk away. Sit for a couple of minutes, then re-rack your weights and put your shit away. Then stretch again.

Do chest bro? Grab the edge of a door and stretch your pecs. Did you work those legs? Lay down and pull your knee straight to your chest for 30 seconds. Release and then pull your knee across your chest to stretch your butt – also 30 seconds. Finally, hop on the treadmill for 5-10 minutes and walk a slow pace.

Hopefully you can incorporate some warm ups and cool downs, because really bro – that waddle post leg day isn’t really sexy. And that sideways walk through the door or down a hallway after chest – please – fix it. Seriously – fix it. You are more appealing when flexible than as a fixed object.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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Living and Loving Healthy in Austin

Austin has been a wonderful surprise for me. Having been here six months and now working, it’s starting to feel like home. Yes – I am working, training, and happily busy.
If you are looking for weight loss help or personal training, you will find me in the Domain area of North Austin. Please come on up to visit!

Weight Loss Consultant

Back in December I started working as a weight loss consultant for a major weight loss company and I am really enjoying it. This job occurred because I struck up a conversation with another member at the gym. This new found gym relationship and resulting job, continue to prove the value of interacting with other people at the gym. In my role as a consultant am really enjoying connecting with and helping people take control of their eating habits and lose weight.


Certified Personal Trainer Instructor

In January, I started working with Justin Wecker at PFTA Austin. This opportunity arose because of my passion for instructional design and training as well as Justin needing help. Our collaboration has resulted in a newer, refreshed course that we are proudly debuting in April.
If you have any interest in personal training, sign up for the class at the 50% discounted rate today!


Personal Trainer

This past month, I put the steps in motion to begin personal training out of Gym One. This really excites me. Before committing to a specific gym, I wanted to make sure it was the right place for me. When I joined Gym One at the end of October, it quickly felt like home. Bruce, Austin, and the various trainers at this gym are a family. The egos are low, the squats are deep, and the reps are plentiful.

Ready to lose weight and get moving, then contact me at 512-710-7773 or keli@kelihay.com

Keli Hay is a certified personal trainer using her weight loss success to help others.

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Austin is Looking Tight, Tired, and Sore

How you doin in Austin? Tight from sitting too much during the day? Tired of the same routine? Sore from…be honest, you don’t really know why you are sore.

You Are in Luck Austin

My name is Keli – pronounced Kelly – and I recently moved to Austin to help you! Who am I and what makes me so special?

Some more tidbits about me…

  • I am a recovering tech worker who gained a lot of weight working 40+ hour weeks, travelling 2+ hour daily commutes, and doing nothing outside of work.
  • Sports – I love almost every sport. Never been a soccer fan, but hockey, rugby, football, baseball, curling, and basketball I could watch all day.
  • I also love to help people move and feel better. I really do! If you want to touch your toes, lift more weights, drop some weight off your body, more easily do up your shoes, or simply balance on one foot for an entire minute – I can help you!

If you have been thinking about moving more or losing weight because a doctor has recommended or because you simply feel it, call me. I am located in The Domain area of North Austin, but can come to you.

What’s the Deal?

Our initial session is always free. Why? I want to meet with you so that I can hear from you, watch you move, and get to know you. Assuming all goes well, I offer various monthly packages to work with you. What does a session get you? The specifics of each session varies per person because they are tailored to personal goals and movements. Regardless of your goal, I offer nutritional guidance, exercise homework/supportive movements, and motivation to keep improving.

For more about me, read up!

Stop the excuses and contact me at 512-710-7773 or keli@kelihay.com

Keli Hay is a certified personal trainer using her weight loss success to help others.

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How to Move Like an Air Dancer

An Air Dancer? Yes! Don’t you want to feel like your body could move and flow in any direction?

While there doesn’t seem to be an exact age, everyone eventually starts to say they are too old for something. When it comes to feeling healthy, being active, or moving, many adults hit a point in their life when they decide that how they are is how they are. Over the past few years, I have heard friends and family say many things such as:

  • “Oh Keli, I can’t do that. I’m too old.”
  • “I have never been able to bend that way.”
  • “My left side is weaker than my right.”
  • “I have always been heavy.”

Chose How You Age

Similar to losing weight, how much you move throughout your life is your choice. If you choose to continually feel like crap, be more sedentary than active, or eat more than you should, you will become that person.

When I was over 250 pounds, I had lots of aches – lower back, knees, and feet mainly – and I also was quick to get minor chest pain when I was suddenly “active”. I was 39 and – guessing – that I felt more like someone over 70 years of age.

Chose to Move

The picture that I continue to share really was what I needed. Seeing how heavy I was and constantly feeling shitty, I decided to start making changes. For me it was the gym and nutrition. It took me almost 3 months to really own both and now I know when I am off.

Want to get down on the floor with a grandchild? Want to undo your office body? There are many things you can do.For you – it might simply mean adding a walk to your day, finding a fun social group, or cutting sugar from part of your diet. If you need help, I am here.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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