Author Archives: Neely Hogan

Shop Small: 3-Session Gift Certificates Available For Limited Time

Until December 22, 2017 I’m offering a 3-Session Gift Certificate. This gift will include 3 sessions: 1 consultation, 2 fitness and/or nutrition coaching sessions, and personalized 4-6 week fitness and/or nutrition plan. Each personalized plan will be based on consultation, recipient’s need, and tailored to fitness and nutrition level. Consultation and sessions are 1 hour.

Fitness and nutrition services can make great gift for anyone looking to get active, fitness enthusiast or athlete.





All health and fitness levels age 13 and up are welcome. If you have questions concerning a recipient please let me know.

The gift can be used at location of choice: home, 3 Anytime Fitness locations (Anytime Fitness members), apartment fitness centers, outdoors, corporate fitness center (where available), or long distance with Online Coaching via Facetime and/or phone.

 The local San Antonio Gift Recipients will receive :

  • Goal review (consultation)
  • Medical & fitness history review (consultation)
  • Body composition measurements (consultation, optional)
  • Muscular Strength and/or endurance test (consultation, optional)
  • Flexibility (consultation, optional)
  • Dietary Journal Review (consultation)
  • Before Pictures (consultation, optional)
  • Discussion of current lifestyle, habits, and change required for goals (consultation)
  • Time to ask questions specific to their health & fitness needs (consultation)
  • The 2 additional fitness and/or coaching sessions can be used as needed for additional nutrition coaching, workouts, gym introduction, follow-up consultation, etc. Determined during consultation.
  • Fitness Plan will be emailed and/or available as hardcopy within 3 days of consultation.

Long Distance Gift Recipients —–NEW! 2018—–

  • Will receive the same paperwork as local, San Antonio clients to be reviewed during consultation
  • 3 Online Coaching sessions via Facetime and/or phone
  • Goal review
  • Medical & fitness history review
  • Dietary Journal Review
  • Discussion of current lifestyle, habits, and change required for goals
  • Time to ask questions specific to their health & fitness needs
  • The 2 additional online coaching sessions will be determined during consultation.
  • Fitness Plan will be emailed and/or available as hardcopy within 3 days of consultation.

3-Session Gift Certificates

with personalized 4-6 week fitness and/or nutrition plan


Now 40% off



(FREE certificate can be given away or used by you)

Available as gift card, all 3-Session Gift Certificates expire March 1, 2018. 1 certificate per person. Gift certificate sessions cannot be shared. Gift card recipient can be local to San Antonio or long distance.

I’m offering a limited amount of 3-Session Gift Certificates. Please let me know if you have questions. Contact me to purchase.

Thank you for considering my services as a gift for your friends, family and coworkers.



“We came to Neely with a unique situation. My daughter Danielle is a competitive volleyball player on a local club team. She had a full reconstructive ACL surgery & meniscus repair in High School VolleyballMarch 2014. We found out that she had been playing for 9 months without an ACL. It was completely destroyed but she never showed signs of severe pain, unstable knee or any issues with running, jumping, playing, etc. The orthopaedic sports medicine surgeon recommended surgery before blowing her whole knee or she would be out for 9-12 months or more if she was injured while playing.  If she had a planned surgery, she would be out 6-9 months.
Danielle made the choice to have the surgery. She was not able to complete that season of club volleyball. She was not able to play school volleyball for her freshman year in high school. She was out for 10 months because not only was her ACL in need of repair but while in surgery the surgeon determined that her meniscus needed to be repaired. She was in a wheelchair for 8 weeks. She could not put any weight on her knee for 8 weeks. She was in rehab with people who were 80 years old. She could only sit on the bench and watch her club team play than watch her high school team play.  She was DEPRESSED.  She thought she was over the HARD part but the HARD part was now getting on the court and trying to play.
After being cleared by her doctor, she was now working out twice a day for 5-6 days a week. She worked twice as hard with her strengthening & conditioning volleyball coach.  She worked hard with her defense coach.  She worked hard in off season at school.  She wondered why her leg wouldn’t move where it needed to move?  What happened to her quad muscle & hamstring?  She had gained a bit of weight with all the non-activity and wondered why the weight was not coming off? She was concerned about club try-outs – they were 3-4 months away and she had only been fully released for the last 3 months.  She HAD to make the team.  In her mind this was the biggest goal of this year for her. SHE HAD TO MAKE THE TEAM.  She needed to gain her confidence back.  She needed to feel good about herself.  She needed this before try-outs.  I searched online for Neely.
Neely provided my previous employer a great service with her wellness and nutrition program for the employees to lose weight.  Everyone, who participated, lost weight but the main thing that stuck in my head was how important the nutrition portion of her program was for effective weight loss and lifestyle changes. I hoped that she would be able to work with a teenage athlete. I hoped she would be that last piece of the puzzle to this journey and Danielle would have her confidence on the court back as well as her self-confidence.
I asked Neely to meet with my daughter and explain the discipline that she would need to reach her goals. That if she followed the instructions and advice from Neely, and she kept her food journal, and communicated with Neely- it would all work out.  But it was going to be hard work. Danielle agreed and Neely went to work. She provided many meal options for Danielle. She worked with Danielle on her protein, carbs & fat intake.  She worked with Danielle on her food journal and her caloric intake and the right combinations of foods to eat before work-outs, after work-outs, breakfast, lunch, dinner and snacks.  Initially, Danielle had to learn that her body needed food for fuel during her tournament weekends.  She was feeding herself to last all day and into the evenings at times.  She had to realize how important this was for performance during these weekends.  Then she had to learn how to ease back on the calories on non-work out days.
Neely scheduled appointments that were convenient for us. She came to our house for appointments. She followed up regularly with Danielle. She text Danielle to remind her to work on her food journal or to take her weight.  She had conversations with Danielle regarding food options, problems or issues, or just had conversation with her.  Little by little the weight started to come off.  Danielle met her goal by her last scheduled appointment with Neely and was very happy about her body image which brought back her self-confidence and her confidence on the court.  We will continue to communicate with Neely every few months and check-in with her as needed. We are very pleased with the end result.
Cindy, mom, San Antonio, Texas
“I am convinced that Neely Hogan is an intuitive healer. By that I mean that her instincts and knowledge of exercise techniques, anatomy and nutrition qualify her as someone I would call “the complete package” when the goal is to get fit or to stay fit.  I have Parkinson’s Disease along with chronic back pain. So far, there is no cure for PD…only symptom management, which is what I began receiving weekly in-home visits from Neely for. Her knowledge of PD and her ability to customize each visit according to that day’s need has proven to be extremely valuable in helping me to maintain a practical level of mobility.  In summary, Neely Hogan is a top-notch professional whose client’s interests are always at the forefront of her practice. I highly recommend her to anyone who is in need of this mode of health care.”
Pete, 67, San Antonio, Texas

Love Your Heart

Our heart is thought of as the center of our thoughts and emotions. At times we speak of the heart when someone has great enthusiasm or courage. February is American Heart Month. The topic of heart disease can be somewhat discouraging. But beating inside your chest is a pretty powerful muscle. Here are some amazing facts about this faithful organ:Love Your Heart

  • The more education you have, the lower your risk of heart disease.
  • The normal heart valve is about the size of a half dollar.
  • The first pacemakers plugged into a wall socket.
  • Happiness and a strong sense of emotional vitality helps lower your risk of heart disease.
  • The number of heart attacks peaks on Christmas Day followed by December 26th and New Year’s.
  • The first heart cell starts to beat as early as 4 weeks.
  • The first “study” showing benefits of vegetarian diet appears in the Bible’s Book of Daniel (600 BCE).
  • The blue whale has the largest heart – weighing 1,500 pounds.
  • Modesty prompted the invention of the stethoscope. Before it existed, doctors had to press their ears directly to each patient’s chest.
  • Heart disease has been found in 3,000-year-old mummies.
  • Your heart is about the size of your two hands clasped together.
  • Your heart beats 100,000 times a day.
  • Regular exercise is the most important key to heart health.
  • The beating sound is the clap of valve leaflets opening and closing.
  • Each minute your heart pumps 1.5 gallons of blood.
  • Your heart is a coordinated machine. The right side pumps into your lungs while the left side pumps it back into your body.
  • You control your heart health through diet, exercise, and managing stress.
  • Heart cancer is very rare because heart cells stop dividing early in life.
  • A woman’s average heartbeat is faster than a man’s by almost 8 beats a minute.
  • The heart has it’s own electrical supply and will continue to beat when separated from the body.

Heart And Vascular Team. “22 Amazing Facts About Your Heart (Infographic).” Health Essentials from Cleveland Clinic. Cleveland Clinic, 02 Aug. 2016. Web. 10 Feb. 2017.

At My Best

At my lowest weight 8 years ago, I was 147 pounds and size 6. I was 26. I have not weighed less than 160 since junior high. During a different conversation, I told my best friend about my weight and she was surprised. We didn’t talk too much more about it. I suspected her surprise came from the fact a lot of women think they are “fat” at 147 pounds.

Like a lot of women when I see models, celebrities , and other fit women I can get caught up comparing myself. But my profession (and rational mind) quickly reminds me that there are several ways to achieve your ideal body- healthy or not. And your ideal body may not be the same as the woman standing next to you. 

The fact I’m a female personal trainer comes the added pressure of having the “perfect body,”  “ripped abs,” or “flawless eating habits.” It’s a stereotype that is like a ton-of-bricks on your shoulders. Absolutely, there are those men and women who devote hard work and time to being very lean and ripped. I do respect that. After being 147 I know what that “look” requires. (I will write more about what is required in a later post.)


May 2008

I looked amazing (if I do say so myself) when I was 147. I had the advantage of starting with more muscle than a lot of women, so I started at 175ish and I’m 5’8. I achieved this 28 pound  weight loss in about 12 weeks to enter my first figure competition. That was pretty reasonable weight loss progression. But what my body experienced at this weight wasn’t worth it. 

I was 147 pounds and under well-under 16% body fat when I stepped on stage dehydrated. (In effort to show off your physique you have to cut water before stepping on stage.) I also hadn’t had a menstrual cycle in about 8 weeks. When I finished the long competition day all I wanted to do was eat and go to sleep. The admiration of family, friends, and clients kept me going during competition prep. But I didn’t have the energy to celebrate this journey.

I’m not writing this discourage weight loss, but to offer the process  some perspective. A healthy goal weight for me wont be the same for  you. I come from a long line of tall, athletic family members. I am a “foodie,” “food snob,” “kitchen nerd,” “food artist” (not to be confused with sandwich artist). For me dry broccoli and chicken 3-6 times a day for the rest of my life would be the equivalent to waterboarding. So some extra quality calories and being hydrated will keep me around 160-170. This makes me around size 10, because my thigh muscles require it.

I workout 5 days a week, because the benefits outweigh the cost of not being fit. I’m proud to say I can leg press 500lbs, run 3 miles a couple of times a week without dying, and I help teach others how they can be proud of their fitness too.

I’m still working on pull ups. I hate pull ups.

Dec 2015

Dec 2015

My 160-170 might be your nightmare. My weight might be  your goal weight. But my best is different from your best. A healthy YOU is what matters. If you strive for good health, a reasonable weight is a side effect. If you want to be “ripped” by all means go for it. I know what it takes. I’m just not the healthiest, happiest, best version of myself when I’m there.

Healthy Eating: The Basics Never Change

I was curious, so I searched the internet for “healthy living.” Google had about 576,000,000 options for me in .48 seconds. I narrowed the search to “diet plans.” Google had 21,300,000 results in 0.39 seconds. These numbers seem ridiculous, but there is something out there for everyone. I’ve heard and seen a lot of “healthy eating” over the past years, but the basics never change. Here are concepts I’ve seen healthy-eaters master over the years.

The Joy of Cooking is cookbook title. Preparing food isn’t everyone’s idea of joy, but basic cooking skills are necessary. Dining out wastes money and calories. And diners have little control over the cook who prepares the meal. In a study published in the journal Public Health Nutrition, authors and researchers Julia Wolfson and Sara Bleich analyzed data from the U.S. Centers for Disease Control and Prevention’s National Health and Nutrition Examination Study (NHANES)

As part of the NHANES data gathered between 2007 and 2010, approximately 9,500 adults 20 and older were asked about their cooking habits. Researchers found that households that reported cooking dinner at home most frequently (6 to 7 times a week) consumed “significantly fewer” calories and ate better than those who relied more heavily on restaurant meals and frozen foods.

The researchers found that 8 percent of adults lived in households in which someone cooked dinner no more than once a week; 44 percent cooked dinner 2 to 5 times a week; and 48 percent reported cooking dinner 6 to 7 times a week. Compared to the low-cooking category, those in the high-cooking category consumed significantly more fiber, fewer carbohydrates, and less sugar.”

Calories count. Calories are just units of food energy. A lot of people hate the idea of paying attention to calories, but it is necessary. You can’t cut your electric bill if you aren’t paying attention to leaving the lights on. Start with turning some lights off. And using less heat in the winter. This gives you a handle on how you are using electricity. You have to cut your food energy (in general) to cut your weight. This takes a conscious effort.

Quality of calories count even more. After you have paid attention to your quantity of food you have to begin to understand the quality of your choices. Eat boxed and canned food sparingly. If it had a mom, and came from the ground it’s edible. Eat unadulterated food. Or as close as you can get. Don’t drink your calories. Eating lean protein, fruits and vegetables with a splash of complex carbohydrates and healthy fats will help your body run optimally. Pasture-raised and organics do matter, and if incorporated into your grocery bill correctly are affordable.

Staying informed. If you don’t know how many calories are in a Starbucks Frap there are a ridiculous amount of websites/apps/wearable fitness monitors/software that will tell you. “Not knowing” is no longer a good excuse for being ignorant to nutrition. If all the info is confusing and you don’t know how it applies, then hire a professional. Me and thousands of professionals love to help clients apply nutrition knowledge. We can’t do the work for you, but we can give you honest and educated guidance. Since you limiting dining out, use the money to hire someone.

Nutritional intervention for weight loss or healthy lifestyle will work 80% of the time. Some people do have physiological roadblocks to weight loss that are not solved by nutrition and/or exercise. If, after 3 months with consistent nutritional and fitness effort, you aren’t seeing results consult your doctor. Bloodwork, urinalysis, and/or have hormone levels checked and evaluated.

Patience. Learning how your body best performs is a gradual process. What works for one person may not work for you and your lifestyle. Or it might. Never give up. Nutrition is an individual thing. There isn’t a single blueprint for everyone, but mastering basic healthy eating is crucial to the process.

Gifting Fitness

Q: How do I give a fitness-related gift? I don’t want to imply my family member is out-of-shape.

giftA: Gifting fitness to a friend or family member can be tricky. You care about them, which is why you want them to enjoy the health benefits of exercise. You just don’t want to insult your loved one in the process.  There are some helpful guidelines to making sure your thoughtful gift won’t offend anyone:

  1. LISTEN. If your friend or family member has mentioned they need new workout shoes, clothes or want a fitness gadget this might be your moment. It is okay to casually ask about their “New Years Resolutions” now. Maybe they will have fitness in mind. Keep in mind with clothes, if not 100% sure about size, DON’T BUY. Gift cards are best options for yoga pants.
  2. GIVE THE GIFT OF EXPERIENCE, NOT A THING. Maybe something you can do together, gym membership fees, personal training consultation, or a fitness class.
  3. KNOW YOUR AUDIENCE. Know the person you are buying for, not everyone would enjoy hot yoga. Sometimes massages are uncomfortable for shy people. If you have a fitness junkie in your life. YES. They probably will enjoy an expensive fitness class, gift certificate or gadget.
  4. OBSCURE GIFTS. Wireless headphones can be used for running, and while you walk to class or work. This way you avoid them unwrapping a fitness dvd and feeling judged.

Lastly, if YOU would like to receive a fitness related gift, ASK! Fitness and wellness gift giving is tough and awkward at times. Make it easy on your loved ones. Tell them you want to sweat!

Gift Certificates are now available!

A2i Gift Certificate (2)