Posts Tagged ‘active’

ActiveNewsNutritionPersonal HealthTraining

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

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ActivePersonal Health

The Importance of Interacting at the Gym

For the first year at the gym, I didn’t like interacting with anyone at the gym. I had a regular weekly routine established that included commuting to the City on Monday, Wednesday, and Friday, and popping into the gym most of those nights. On Tuesday and Thursday, I was at the gym for cardio at 5am and back around 2pm for my session with my personal trainer. I was also in on the weekends.

How I Work

When I am in workout mode the gym, I tend to plug in to music and tune out the rest of the world. I have always been this way. What has changed over the past couple of years is my interactions with people and their interactions with me. As I was losing the weight, I started interacting more with the personal trainers and eventually some of their clients and other gym members. People also started chatting with me more and more because they were noticing my changes.

Why it Matters

Gyms can be intimidating. Pushing through personal and physical challenges is…challenging. Social interactions and human contact is very important for overall health. Based on personal experience, I would say it is even more important when you are unhealthy and trying to get moving at a gym. In previous gym-life experiences, I never interacted with people. I also never lost weight and I lost interest in going. The gym can be a fantastic place to establish a sense of family. A family to help you mentally disconnect from other daily stressors and bring up your endorphins.

Paying it Forward

When I am at the gym now, I make a point of chatting with various people before and after my workouts. Anyone who I know struggles to make it to the gym – either because they are older or struggling with health – I congratulate them on getting into the gym. When people compliment me on my work ethic and weight loss, my responses vary from a simple thank you, to a “you can also do it”, or tips to give them personal challenges. I encourage you – regardless of your personal goals – to not only join a gym to get moving, but interact with people and find some good gym friends.

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

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ActiveTrainingWeight Loss

Everyone Needs a Goal

When I started my weight loss journey, I had a simple goal to lose 50 pounds in 8 months. When I hit 50 down in 5 months, I challenged myself to drop an even hundred in under 12 months. It was great. I was motivated and seeing the numbers drop week after week was very rewarding. I hit the 100 in 11 months and am damn proud of myself.

Since dropping my weight over a year ago however, I haven’t really had a goal to keep me moving. I guess you could loosely say my goal was to keep the weight off. I’ve toyed with “I want to do a body weight pull up” and taken steps towards that, but I honestly haven’t scripted a good routine to support it. I think part of it was due to my collar bone injury back in December that limited me on a lot of upper body exercises for almost 4 months. At least, that is my excuse.

Why a New Goal Now?

For me, working out to simply work out is kind of boring. I have found myself looking around the gym at other people more and noticing how most of the people have a robotic look. They look like they are doing the motions for the sake of doing the motions. I am kind of also feeling robotic. This makes it clear to me that I need to pick something and work towards it. August is my target date because that is when my husband and I are celebrating our 15th wedding anniversary and renewing our vows.

My goal is simple. I want to lose body fat and tighten my core. While some people might focus on the scale decreasing, I am focusing on my body weight percentage. I will be following the steps I have already blogged about in previous articles:

  1. Preparing Healthier Weekly Meals
  2. Working in an Office
  3. Eating on the Road
  4. Planning Multiple Workouts
  5. Maximizing the Commute

While I might not work in an office any more, my schedule works around people that do, so I need to plan and maximize my days. Where I work is also just over 3 miles from my house, so I will use that distance for my cardio as much as possible.

Am I Vain?

Maybe. I am at the point that I am happy with my body overall. I do have excess skin from being morbidly obese for most of my life, so I know that without surgery I will always have loose skin. I am ok with that for the most part. I simply want to see how tight I can get. I want to feel sexy in a beautiful dress – for me and for my husband. While he has always supported and complemented me, I have honestly never had that feeling. I am close, but not quite there.

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

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ActiveNutritionWeight Loss

Owning Your Excuses

Poor You

You have excuses. You feel like crap. You are constantly tired. Your kids take up all your time and you can’t make time for you. You do so many things for so many other people. You are not healthy and possibly overweight. During the week, your life revolves around work. Because of your week routine, your diet consists of coffee and pastries for breakfast, burger and fries for lunch, and maybe another form of take out for dinner. If you are having a good day, maybe you prepared your dinner at home.

Over the past few weeks, I have blogged about ways to help you drop the excuses and take steps to make your life healthier during the course of one week. The posts were broken down as follows:

  1. Preparing Healthier Weekly Meals
  2. Working in an Office
  3. Eating on the Road
  4. Planning Multiple Workouts
  5. Maximizing the Commute

These five articles are concepts to help you become a better you. If you want to stop feeling like crap or feeling tired, do something. Change something.

No Excuses

My life didn’t change overnight. Over the course of several weeks I took steps to own me using the concepts in my previous articles. The first part in fixing me was getting me moving. As I got moving more, I really wanted to lose weight and feel better, so I started logging my food to better understand why the weight wasn’t dropping faster. I honestly didn’t think my diet was all that bad. Was I ever wrong. Many meals averaged ~1000 calories and my macronutrient ratios (proteins, carbs, and fats) were terrible. I used this data to make changes.

I might not be a nutritionist, but I have successfully become a healthier person using the tools I have shared. If you are looking for help in getting moving and feeling better, drop the excuses and call me.

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

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