Achieve Fitness Blog

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Category "Recover"

Eat, Drink, and Be Merry…and Jacked

Posted by Ted Andrews on

Two of the most powerful tools you have for recovering between training sessions just happen to also be two of the most fun! Relaxation and eating enough food to meet your daily energy needs are important strategies to manage the stressor effects of training and exercising. When employed properly, meeting your calorie needs and getting a little R&R can play a significant role in allowing your body to adapt to training, as well as come back faster so that you are good to go and back to training hard when you want to be. So with these two practices in mind, let’s look at how you can improve your recovery and keep training and growing in the process!
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Do You Even Leviosa? How to tell the Hermione in you to take a break.

Posted by Emily Beinecke on

Here is something we all have in common – we have all had a day or a full week where we simply are not feeling up to snuff. On these days, the thought of doing a single set of dead lifts sounds like the biggest chore since your mom made you sweep the whole house. This feeling can unfold in a number of ways, and may be predetermined by illness, stress, dehydration, or simply an arduous week of lifting high volumes of weight at the gym. Even if you feel like you could be hitting higher weights than last week, you need to ask your body if that is something that you actually should be doing. Another question to ask yourself as a litmus test is, do you feel any hesitation in lifting weights today? Barring any complications from illness, which may require that you simply rest your bones, movement is great for the body. But you need to be discerning in deciding if loading movement patterns with lots of weight is going to be the most beneficial to you today in the scope of your week and workout program. You may actually maximize the gains from your program by taking a day off from your workouts and either resting entirely or treating yourself to a recovery circuit!
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The Myth of "I only need five hours of sleep."

Posted by Maureen Harris on

Yes, we're talking about sleep again.  It's that important!

Are you one of those people who gets by just fine with five hours of sleep every night? Are you also one of the 90% of drivers who report being “better than average” drivers?

It's tempting to tell ourselves that our sleep habits are just fine the way they are (thank you very much!).  Sleep is boring.  We're not getting ahead on writing the Great American Novel while we're unconscious, nor can we make headway on our ingenious startup idea. Life is too darn exciting to spend our precious, finite hours snoozing! The FOMO is just too great!

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Fitness Info: Who to Follow?

Posted by Sarah Polacco on

Fitness advice is literally every where we turn! There are magazines, podcasts, blogs, TV shows, facebook pages, Instagram feeds, and tons of books all focusing on the topic of fitness and nutrition. Unfortunately, amongst all of this information, there is a plethora of crap. How do you know what is actually reliable, helpful, safe, and productive information? Let’s talk about it. I am going to share with you guys what unproductive and productive information looks like.

Lets first go over what does bad information look like. There are a ton of factors that go into what makes an article, a program, or a post beneficial, productive, or helpful. These are my qualifiers for what bad content looks like.  

Anything that:

  • Prioritizes extreme weight loss results over overall health
  • Over emphasis of the mentality of “Go Hard or Go Home” or “No Pain, No Gain”
  • States how to spot treat fat loss. (This is impossible)
  • Puts very short time limits on goals
  • Makes you feel inadequate, small, weak, or like you need to change who you are
  • States that their way is the only way to lose weight, gain muscle, be attractive, etc.

Before writing this article, I went out and did a little recon to see what magazines had to say in terms of fitness advice. To be honest it has been a long time since I had even looked in the direction of a magazine because they often times spread messages I do not wish to support or promote. Largely, this misinformation and negative standards are geared towards women but are not limited to. These were amongst the titles and article I found:

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Set It And Forget It

Posted by Ted Andrews on

I think my first exposure to infomercials was the Ronco Showtime Rotisserie. I can distinctly remember seeing it shown on TV where all you had to do was pop a full chicken in the cooker and in the blink of an eye (with a little TV magic) you had a sumptuous looking, golden brown chicken! All you had to do was, “set it, and forget it,” which was the tagline of the Showtime Rotisserie and a phrase that was frequently shouted out by the audience with vigor only matched by that of Price Is Right contestants. So what does good recovery protocol have to do with a mid-day, “who the hell buys this stuff?!” infomercial? The answer: set it, and forget it.

When it comes to recovery practices consistency is key. Whether it be trying to improve mobility, return from injury, improve energy levels, or eat more nutritiously, consistent practice is crucial to seeing progress. While the quick fix or magic pill may be the sexy and alluring option it will rarely be a lasting one. A good general rule is that the faster something is supposed to “fix” or “cure” a problem, the faster it will probably disappear too. Bodies take time to adjust and create a new “normal,” and therefore taking a long view approach to changing the body is best. Sustained effort and quality of practice, as well as a healthy and appropriate dose of quantity, are more productive focus when it comes to moving, sleeping, breathing, and overall recovering better.

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