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What Your Blueberry Lemonade Smoothie Can Teach You About Goal Setting

Posted by Ted Andrews on

Well Achievers, it happened, over 100 Blueberry Lemonade smoothies were sold in the month of May! We did it!! Chances are quite good that if you were in the gym at the same time as myself within the last month you heard me exuberantly chatting about how my goal was to sell 100 of the smoothie concoction I crafted for May. While it was a fun, and often very silly endeavor and experience, there is actually a lot to be taken about goal setting from this month long experiment!

Goal setting is important. Goals give focus and direction to your fitness, career, relationship, and overall life journey. Goals provide a foundation of why you’re doing what you’re doing and often can serve as motivation to keep pushing when challenges and adversity arise, which they will. At the core of choosing a goal, it helps to have a destination that matters to you.

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Where is Your Body Today?

Posted by Maureen Harris on

A few years ago, I was taking yoga classes pretty consistently once or twice a week to supplement my running and lifting. The Tuesday morning instructor was everything you hoped and dreamed your yoga teacher would be. She was one of those genuinely wonderful people who radiated joy and warmth and made you feel immediately welcome and at ease. She created a space that invited you in, and she beamed with an energy that you wanted to tuck into your pocket and carry with you for the rest of the day.

One of the things I remember her reinforcing again and again (in addition to encouraging us to make LOUD ujjayi breaths that she could hear from across the room) was to respect where our bodies were on a given day and even at a given time of the day. The class was at 7AM, and most people were still stiff from their slumbers—it wasn’t necessarily the time to force our spines into a full wheel pose. It was heading into the middle of the work week, and most of us were working desk jobs that stiffened our joints and had responsibilities and deadlines that weighed heavily on our minds.

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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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Weight Off Your Shoulders

Posted by Ted Andrews on

As a coach it is awesome to see when Achieve members and athletes want to go hard and push themselves at the gym! Seeing people test their limits and accomplish feats of strength, movement, and fitness they never knew possible is inspiring, humbling, and invigorating. In short, it’s why most coaches get into, and continue with, the profession. However, there are times and scenarios when we want to pull back, take it “easy,” and NOT push for a PR or the max weight manageable on a given day. Some of these situations I’ll discuss include the first time (or two) going through a new program, when already excessively stressed/injured/ill, after a particularly exhaustive training program or cycle, or prior to an athletic event.
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In Defense of Diets

Posted by Maureen Harris on

Please Proceed to Baggage Claim

The word “diet” carries some pretty intense baggage.

Many people love diets and proudly hashtag away their diet of choice on their #foodstagram posts or yell from the rooftops how a given diet has changed their lives.

Others flatly declare that diets don’t work. End of story.

Some of us may wear the word “diet” like a cloak of comfort, not because diets are comfortable, of course, but because diets may be familiar. Or because the notion of going “off” a diet carries with it the fear of 30 lbs of overnight weight gain. For someone’s who’s been dieting since middle school, a diet may feel like a well-worn pair of slippers. Being a dieter has become part of that person’s self-identity. The diet becomes all-consuming, and it’s no longer an intentional, strategic, short-term activity.

For others, being perpetually on a diet is the channel through which they focus their feelings of inadequacy. For one of any number of reasons, a person may feel flawed and in need of fixing. Diets may seem like the solution. It’s unfortunately extraordinarily common for people to believe that they will only be pretty/likeable/lovable if, and only if, they lose 5 (or 10 or 50) lbs, and chasing diets seems like the appropriate means to go about working on that perceived obstacle to being whole or enough.

For some, the notion of a diet stirs up nauseating feelings of being imprisoned by “shoulds” and “can’ts”.

Others may have had dangerous dips into disordered eating or eating disorders, and the idea of any kind of regimented eating invokes terror of relapse into self-harming patterns.

Some people have a visceral rejection of anything that involves an imposition of rule or restriction.

Maybe you can relate to some of these feelings?

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