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Reasonably Fit
Reasonably FitCheese and Crackers (and the evolution of Lauren's relationship with food)Today's episode is all about cheese and crackers! At least that's how the conversation started - and from there it grew into a raw and open discussion around the evolution of Lauren's relationship with food and eating. While the episode is about food and eating, there will be no diet talk or advice about how *you* should approach food and eating. It's simply a look into some of the phases Lauren has been through (with Jason by her side through it all) and where she's at today.Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason...
2023-09-0541 minReasonably Fit
Reasonably FitGetting Started with Barbells - Part Three: DeadliftsIt's part THREE of our 3-part getting started with barbells series! This episode is all about how to progress to the barbell deadlift! We get into a ton of detail on how you can set yourself up for success with the deadlift by following a simple but effective progression.Our goal with this series is to eliminate the frustration and need for a ton of cues and corrections once you're working with the barbell, and instead help prepare your body for the barbell lifts by going through different exercise variations that will allow your body to do...
2023-08-1544 minReasonably Fit
Reasonably FitGetting Started with Barbells - Part Two: Bench PressToday we're finally back to our 3-part series on getting started with barbell training! This episode is all about how to progress to the barbell bench press! We got into a ton of detail on how you can set yourself up for success with the bench press by following a simple but effective progression.Our goal with this series is to eliminate the frustration and need for a ton of cues and corrections once you're working with the barbell, and instead help prepare your body for the barbell lifts by going through different exercise variations that will...
2023-08-1052 minReasonably Fit
Reasonably FitQ&A with Special Guests Marcus Filly and Dre Mayes!Today after we catch you up on where we've been the last month (sorry about that!), we have two VERY special guests in the house! Marcus Filly and Dre Mayes joined us in our studio for our first ever 4-person interview! We kicked things off Q&A style, but it quickly became an easy flowing conversation amongst friends. We know you're going to enjoy this one!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakFollow Our Guests:Marcus Filly: @marcusfillyDre Mayes: @everygotdamndreLinks...
2023-08-011h 05Reasonably Fit
Reasonably FitGetting Started with Barbells - Part One: SquatsToday we're kicking off a 3-part series on getting started with barbell training! This episode is all about how to progress to the barbell back squat. We got into a ton of detail on how you can set yourself up for success with barbell squats by following a simple but effective progression.Our goal with this series is to eliminate the frustration and need for a ton of cues and corrections once you're working with the barbell, and instead help prepare your body for the barbell lifts by going through different exercise variations that will allow your...
2023-06-2952 minReasonably Fit
Reasonably FitQ&A: Do we follow our own program? Are group classes worth it? How do you manage asymmetries? and more!Today's Q&A episode goes from lighthearted to vulnerable to educational - we cover it all, and we hope you enjoy the variety of topics in this one!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakLinks and Codes:RISE ProgramVivo Barefoot: Use code JLPAK10 for 10% off your order!Legion Athletics: Use code PAK20 for 20% off your first order and double loyalty points for subsequent orders (equivalent of 10% cash back)Free Downloads: jasonandlaurenpak.com/free-resources
2023-06-2047 minReasonably Fit
Reasonably FitHope Not Nope: A Better Way to Approach Pain and Injuries with Dr. Dillon CaswellToday's episode features special guest, Dr. Dillon Caswell! Dillon is a sought-out enthusiastic clinical Doctor of Physical Therapy with expertise and a Board Speciality Certification in Sports working with a range of everyday to elite professional athletes. He desires to empower and educate the next generation by cutting through the biased lies surrounding the human experience by constantly seeking and delivering the truth in science and healing. This mission has fueled him to write an inspiring book grounded in science Hope Not Nope and host one of the top alternative health podcasts in the world: The [P]rehab Podcast.
2023-06-0653 minReasonably Fit
Reasonably FitRunning Slow AF with Martinus EvansToday's guest is Martinus Evans, author of, The Slow AF Run Club: The ultimate guide for anybody who wants to run. Today we spoke with him about strategies to start running in the body you're in right now, and how to shift your mindset and embrace running at a slower pace in order to get yourself moving! Martinus is doing amazing things for the running community and there's so much to gain from this interview even if you're not a runner (yet!)Links:Book: The Slow AF Run Club: The Ultimate Guide for...
2023-05-3131 minReasonably Fit
Reasonably FitThe Prehab Podcast: Making Fitness Approachable and Welcoming with Jason and Lauren PakIn today's episode we are sharing an interview we did for The Prehab Podcast with Dillon Caswell! In the interview we discuss strategies to make fitness approachable for everyone, tips to take care of yourself during hectic times or busy schedules, things to think about when posting to social media as a health & fitness professional, and how we handle working together as a married couple! We had so much fun being on the other side of podcasting as the guests rather than the hosts, and we hope you enjoy listening to this episode!Follow Us:
2023-05-2338 minReasonably Fit
Reasonably FitBeginner Lifting Questions You're Afraid to Ask!Today's Q&A episode is specifically geared toward beginner lifters! We tackled some of the questions that you've been "afraid to ask" and we really hope this is helpful for anyone who might be newer to lifting! With that said, we think even folks who have more experience in the gym will still get a lot out of it, so we hope you all enjoy this one!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakLinks and Codes:RISE ProgramVivo Barefoot: Use code JLPAK10 for 10...
2023-05-1647 minReasonably Fit
Reasonably FitThe Ultimate Guide to 1RMs and Maxing OutToday we're going over the what, why, when, and how of maxing out! There are several reasons you might want to test out your one rep max on main lifts such as squat, bench, deadlift, military press, hip thrust, etc. In this episode we discuss the benefits, outline strategies to effectively work toward a max out, and explain exactly how to approach max out day from warm up sets to safety to execution of the lifts!Below is a quick sample 11-week program that we mentioned in the episode. For this program you would want to start...
2023-05-0957 minReasonably Fit
Reasonably FitThe Definitive Guide to RPEToday we're taking you through one of the more confusing parts of following a structured workout program: how to choose your weights! Some programs (like RISE) use RPE, some use RIR, and some use percentages, but the reality is none of these systems are perfect, and there are pros and cons to all of them. Today we deep dive into how to use RPE (rate of perceived exertion) and why it's our favorite method for selecting weights!Links and Codes:RISE ProgramVivo Barefoot: Use code PAK10 for 10% off your order!Legion Athletics: Use code...
2023-04-2538 minReasonably Fit
Reasonably FitTips for the "Aging Athlete" (and really, all athletes!)In today's episode we're taking you through the most important training considerations as an athlete, especially in the post-college years! This one will be so helpful for folks who are wanting to continue participating in the sports they love for many years to come!Links and Codes:RISE ProgramVivo Barefoot: Use code PAK10 for 10% off your order!Legion Athletics: Use code PAK20 for 20% off your first order and double loyalty points for subsequent orders (equivalent of 10% cash back)Free Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason...
2023-04-1846 minReasonably Fit
Reasonably FitFitness Is More Than Just Building Muscle! Our Thoughts On "Optimization" CultureWe're seeing a trend in fitness right now where some coaches and trainers are bashing certain exercises because they're not "optimal" for muscle growth. In today's episode we discuss how this is a reductionist view of fitness and really minimizes it down to just aesthetics without seeing the bigger picture. We also share how we actually do enjoy a lot of the "optimal" movements when sprinkled in to a well-rounded program, but just wish there was more nuanced discussion around why and when to use them!Links and Codes:RISE ProgramVivo Barefoot: Use code...
2023-04-1136 minReasonably Fit
Reasonably Fit5 Lifting Tips You Probably Don't Know, But Will Instantly Boost Your Gains!We talk a lot about progressive overload and long-term strategies for making improvements in the gym, but today we're going over some tips that will instantly boost your gains just by implementing them in the moment!Links and Codes:RISE ProgramVivo Barefoot: Use code PAK10 for 10% off your order!Legion Athletics: Use code PAK20 for 20% off your first order and double loyalty points for subsequent orders (equivalent of 10% cash back)Free Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpak
2023-04-0444 minReasonably Fit
Reasonably FitDeconstructing the Fitness Industry Complex with Justice Roe WilliamsIn today's episode we interview our long time friend and colleague, Justice Roe Williams! Justice is a certified personal trainer, founder of the Queer Gym Pop Up, Executive Director of Fitness4AllBodies, and most recently, co-editor of his upcoming anthology, Deconstructing the Fitness Industrial Complex: How to Resist, Disrupt, and Reclaim What It Means to Be Fit in American Culture.In today's episode we chat about how we've learned from each other on our journeys as coaches, what true inclusion in fitness looks like, and how Justice is working to bring numerous voices and perspectives together in...
2023-03-3040 minReasonably Fit
Reasonably FitHow to redirect focus away from weight loss, how to work out on a tight schedule, and whether or not fasted workouts are okay!Today we have another Q&A episode for you and we really loved diving into these three topics! We hope you enjoy this one :)Links and Codes:RISE ProgramVivo Barefoot: Use code PAK10 for 10% off your order!Legion Athletics: Use code PAK20 for 20% off your first order and double loyalty points for subsequent orders (equivalent of 10% cash back)Free Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpak
2023-03-2834 minReasonably Fit
Reasonably FitSarah Gilman (on the intersection of physical and mental health)We have a very special guest for today's episode: Hollywood actor and mental health advocate, Sarah Gilman! Sarah became well-known for her role as Delia in the Disney Channel series "I Didn't Do It," and she currently plays Penny on CSI: Las Vegas.Not only has Sarah made a name for herself in the entertainment industry, but she is also a passionate advocate for mental health awareness. Through her personal experiences with OCD, depression, and disordered eating, Sarah has become a powerful voice for those struggling with their mental health and she has used her platform to...
2023-03-2349 minReasonably Fit
Reasonably FitAlleviating Desk Job Ailments, Our Top Supplements, Dealing With Aches, Pains, and Injuries, And When To Use A Weight BeltToday we have a Q&A episode for you where we answer some of your frequently asked questions! We hope you enjoy these topics and if you'd like to hear more Q&A style episodes, let us know on our Instagram page @reasonablyfit!Links and Codes:RISE ProgramVivo Barefoot: Use code PAK10 for 10% off your order!Legion Athletics: Use code PAK20 for 20% off your first order and double loyalty points for subsequent orders (equivalent of 10% cash back)Free Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and...
2023-03-0740 minReasonably Fit
Reasonably FitMeal Prep "lite": Tips For Planning and Prepping That Still Allow For FlexibilityWhenever we hear meal prep we think about stacks of Tupperware with meticulously calculated portions and it makes us want to run in the other direction. But we realized that there are components of meal prepping that are actually very helpful in maintaining not only an overall healthy diet, but a healthy relationship with food at the same time, and we're sharing those with you today!Links and Codes:RISE ProgramVivo Barefoot: Use code PAK10 for 10% off your order!Legion Athletics: Use code PAK20 for 20% off your first order and double loyalty points for...
2023-02-2831 minReasonably Fit
Reasonably FitIs There More To Glute Training Than Just Aesthetics?Let's talk about GLUTES! Training for bigger glutes is one of the most common goals we're seeing right now, but are aesthetics the only reason to train your glutes? And are there any downsides to training your glutes for aesthetics? We discuss it all in today's episode!Links and Codes:RISE ProgramVivo Barefoot: Use code PAK10 for 10% off your order!Legion Athletics: Use code PAK20 for 20% off your first order and double loyalty points for subsequent orders (equivalent of 10% cash back)Free Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit...
2023-02-2129 minReasonably Fit
Reasonably FitWhy You Should Train Like An Athlete!Today we talk about how training like an athlete can be extremely beneficial for the general population. We go over what training like an athlete means, what a workout would look like, and how you can incorporate the principles into your fitness routine!Links and Codes:RISE ProgramVivo Barefoot: Use code PAK10 for 10% off your order!Legion Athletics: Use code PAK20 for 20% off your first order and double loyalty points for subsequent orders (equivalent of 10% cash back)Free Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and...
2023-02-1445 minReasonably Fit
Reasonably FitHow To Get Your First Pull-Up!The ultimate resource for how to get your first pull-up! From form to mindset to programming to technique, we've got you covered!As for the program, here it is all written out:1) Use a band you can get 8 reps with, but start at 5 reps.Week 1: 3 sets of 5Week 2: 4 sets of 5Week 3: 5 sets of 5Week 4: 3 sets of 6 (deload)Week 5: 4 sets of 6Week 6: 5 sets of 6Week 7: 3 sets of 7 (deload)Week 8: 4 sets of 7Week 9: 5 sets of 7Week 10: 3 sets of 8 (deload)Week 11: 4 sets of 8Week 12: 5 sets of 82) Go down a band size (from 1 3/4in to 1 1/8in for...
2023-02-0749 minThe Unburdened Leader
The Unburdened LeaderEP 71: Countering Cultures Obsessive Pursuit of Health with Jason and Lauren PakHow we talk about health matters.Conversations about health are pervasive–when we get to know each other, when we play catch up, at kid pick-ups, and in between calls or meetings. Many of us see these conversations as benign since they are so commonplace and seem universal in their relatability.Yet, these conversations matter because so many of our beliefs around health are connected to a more complicated web of power and profit that burdens our culture and our own well-being. 
2023-02-031h 11Reasonably Fit
Reasonably FitComparing Yourself To Your Past SelfIn today's episode Lauren shares a little more of her story as someone who struggled with disordered eating and body dysmorphia. Last week we posted a video on Instagram in which Lauren talked about a specific picture of herself from high school that she constantly used as "motivation" to try and make herself look the way she did in that photo at all costs. When we posted it we were shocked at how many people said they had their "photo" too, and it made us realize that while these struggles are very hard to go through, they are certainly...
2023-01-3136 minReasonably Fit
Reasonably FitAmerican Glutton: Ethan Suplee Interviews Jason and Lauren PakOn this special episode, we were guests on the American Glutton podcast hosted by Ethan Suplee. Ethan is a film and television actor best known for his roles in Remember the Titans and American History X. On American Glutton, Ethan talks about his two decades of weight gain and loss, what worked and what didn’t, and he brings in guest experts to offer their perspectives on all things weight loss, health, and wellness.We were honored to bring our unique perspective to his podcast and we're excited to share it with our audience!...
2023-01-2453 minReasonably Fit
Reasonably FitHey Equinox: We Speak January!!In today's episode we're not holding back and we're giving all our thoughts on Equinox's "we don't speak January" campaign! We had posted about the campaign on Instagram and realized it was actually quite the polarizing topic! So we're taking this opportunity to expand on why we feel the way we do about the campaign and how we think we can move forward in a more positive way as an industry!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakLinks and Codes:RISE ProgramFree Downloads...
2023-01-1742 minReasonably Fit
Reasonably FitDEEP DIVE: Consistency Over IntensityToday we're doing a deep dive on our third reasonably fit principle: "consistency over intensity." We outline why more intensity isn't always better when it comes to your workouts, and how lowering the intensity can often lead to better consistency in the long run!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakLinks:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resources
2023-01-0341 minReasonably Fit
Reasonably FitSo You Want To Be A Personal Trainer With Jibby!Today's episode is for all the aspiring personal trainers who are trying to figure out the best steps for how to get started! We start by sharing our path into the industry and then we bring in special guest, Jibby (@studio.jibby) who shares her unique transition from a secure and lucrative software engineering career to betting on herself and pursuing her passion as a fitness professional!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakFollow Jibby:Instagram: @studio.jibbyYouTube: @studio.jibbyUplift App
2022-12-281h 07Reasonably Fit
Reasonably FitDEEP DIVE: Is Fitness Always Good For Your Health?Today we've got another deep dive on one of our Reasonably Fit principles: "health over fitness." In this episode we explore the idea that sometimes chasing after aesthetic or outcome-based goals can actually come at the expense of our overall health and well-being. We break down what this can look like and help you to recognize if there are areas in your life where you might be sacrificing your well-being in pursuit of "fitness" achievements. Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakLinks:...
2022-12-2031 minReasonably Fit
Reasonably FitDEEP DIVE: How To Make Fitness Fit Into Your Life (Instead of Taking Over Your Life)Today we're doing a deep dive on one of our principles of being reasonably fit: making fitness fit into your life rather than letting it take over your life! While this is something we mention quite frequently, we wanted to take the opportunity to real dive into what this might look like in practice and how you can adapt this principle to your own life and individual circumstances!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakLinks:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resources
2022-12-1336 minReasonably Fit
Reasonably FitIs It Better To Do... (The Questions We Get Asked The Most!)Today we're addressing the types of questions we get asked the most, and breaking down why there's so much confusion in the fitness industry, whether or not the answers to these types of questions actually matter, and how we usually go about answering them! Our hope with this episode is that you leave with some more clarity about what's actually important, and you rid yourself of the stress that comes along with trying to "optimize" everything!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakLinks:...
2022-12-0634 minReasonably Fit
Reasonably FitEating During The HolidaysIn today's solo episode we're talking about how to take a more reasonable approach to nutrition and exercise during the holidays! We know this can be a sensitive topic, and things get emotional toward the end as Lauren re-lives some of her past experiences. If you're someone who feels a lot of anxiety and stress around food and exercise, especially around the holiday season, we hope this episode gives you some tools to help manage those emotions and approach the holidays with more self-compassion.Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG...
2022-11-2334 minReasonably Fit
Reasonably FitYou're Not Broken! Training Considerations Based on Individual Circumstances with Katie Goss & Andrew DettelbachToday's episode is all about training consideration for individual circumstances, and how you are NOT broken or destined to never workout again just because of an injury or diagnoses. We start off this episode solo, and then we bring in special guests Andrew Dettelbach and Katie Goss (co-founders of Whealth) who speak with us about training with and around hypermobility, pain and discomfort, and pelvic floor dysfunction. We think you're going to get a ton of value out of this episode and we can't wait for you to have a listen!Follow Us:...
2022-11-151h 10Reasonably Fit
Reasonably FitWhich One's Best: Bodybuilding, Powerlifting, Kettlebell Training, Olympic Lifting?Today we have another solo episode and we're discussing which training modality is best! We take you on a journey through our 16-year careers as personal trainers (and even some of what we did before we were fitness professionals) to help paint a picture of how and why we've come to the conclusion that we have!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakLinks:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resources
2022-11-0846 minReasonably Fit
Reasonably FitWhat's In Our Gym Bag and Some Life Updates!Today we have a short and sweet, but super fun and goofy episode that started out about what's in our gym bags and spiraled into so much more! While it's a simple topic, we actually think the gym bag portion will be both informative and entertaining and you may come away with some new ideas for how to make your gym -going experience even better!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakLinks:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resources
2022-11-0132 minReasonably Fit
Reasonably FitSaman Munir (on representation, confidence, and breaking the body shaming cycle)In today's episode our guest Saman Munir talks to us about how she became a two time influencer (first in makeup and beauty and then in fitness.) She shares how negative feedback about her body and appearance as a young girl impacted her into adulthood, and how she's determined to break that cycle now. And she discusses the importance of representation of Muslim women in fitness. Saman is breaking stereotypes and boundaries left and right and we are so excited to share this episode with you!Follow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason...
2022-10-251h 14Reasonably Fit
Reasonably FitHampton Liu (on cultivating long-term fitness and happiness)In today's episode our guest Hampton Liu chats with us about how to cultivate long-term fitness and happiness! He will have you believing in yourself and your abilities no matter your experience level with his encouraging and kind approach to exercise. With over 3 million subscribers on YouTube, Hampton is often referred to as the most wholesome creator on the internet.Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakFollow Hampton:YouTubeInstagramWebsite
2022-10-181h 15Reasonably Fit
Reasonably FitLucy Mountain (on using humor to dismantle diet culture)In today's episode our guest Lucy Mountain chats with us about all things dismantling diet culture, and she shares her top strategies for training and programming for true beginners in the gym! Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakFollow Lucy:Instagram: @lucymountainTikTok: @lucymountainNobs App
2022-10-111h 13Reasonably Fit
Reasonably FitJessie Mundell (on pregnancy & postpartum training and the truth about kegels)In today's episode our guest Jessie Mundell shares safe and effective strategies for training during pregnancy and postpartum, she sets the record straight on all things kegels, and she provides realistic and empowering information on how we can best support the fitness goals of our pre and postnatal community. Jessie is an absolutely expert in this field and we're very excited to be able to share all the gems she dropped in this episode with you!Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG...
2022-10-041h 19Reasonably Fit
Reasonably FitDr. Jen Fraboni (on mobility training and the importance of your breath)Today we've got another highly requested guest in the house: Dr. Jen Fraboni aka @docjenfit!Jen joins Reasonably Fit to discuss why mobility training is crucial to your overall health, how you can easily sneak mobility training into your daily life, and why proper breathing is often the missing link in improving mobility.  There are so many great takeaways from today's episode and we think you're going to love it!Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @j...
2022-09-271h 04Reasonably Fit
Reasonably FitAshley Mitchell (on making fitness more inclusive and holding multiple truths)Today we're joined by Ashley Mitchell aka @blackgirlmagicmama! Ashley is in no particular order a fitness instructor, a non-profit founder, a podcaster, a social justice advocate, an educator, a mom, a wife, a friend, and so much more. In today's episode Ashley shares her experiences as a woman of color working in the fitness space, and she provides tangible steps for how we can work toward more inclusion and equity within fitness.Links:The Courage Campaign - consider contributing to this wonderful organization if you can!Ashley's Instagram: @blackgirlmagicmamaAshley's Teaching ScheduleConversations in Courage Podcast
2022-09-201h 38Reasonably Fit
Reasonably FitAdriell Mayes (on unconventional kettlebell training)Today we're joined by Adriell Mayes aka @everygotdamdre! Dre puts a unique spin on kettlebell training with a heavy focus on unilateral movements, rotational lifts, and multi-planar work. In this episode we cover his training methodology, some of our thoughts on the fitness industry as it stands today, and how kettlebells can be a valuable tool for everyone from very beginner lifters to highly advanced athletes. Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakFollow...
2022-09-131h 34Reasonably Fit
Reasonably FitSohee Lee Carpenter (on improving your relationship with food, fitness, and your body)Our first guest interview is here! And today we're bringing you one of our most highly requested guests: Sohee Lee Carpenter!Sohee joins Reasonably Fit to discuss how self-compassion actually leads to better results in the gym, why we binge eat and strategies for overcoming binge eating, and how to walk the line between being pro-body autonomy, but anti-diet culture. We think you're going to get a lot out of today's episode!Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and...
2022-09-061h 19Reasonably Fit
Reasonably FitOur Biggest Fitness Industry Pet PeevesIt's not in our nature to rant or complain, but when the question of what our biggest fitness industry pet peeves were came up, we suddenly found ourselves getting pretty fired up! Sometimes it feels good to get it all off your chest and that's exactly what we did in today's episode! Trainers using their bodies as a means to sell their products (7:35)When trainers say people are somehow more disciplined or motivated just because they train hard or go to failure in a few sets in their workouts (23.25)Fitness professionals tearing other professionals down instead of offering t...
2022-08-2339 minReasonably Fit
Reasonably FitUnderstanding RPE: How, When and Why to Use It!RPE (Rate of Perceived Exertion) is something we utilize heavily in our programming, but there can be a lot of confusion around how to find the appropriate RPE, when to use RPE, and why we prefer RPE over exact percentages when it comes to a sustainable, long-term approach to training! Today we're breaking it all down in this deep dive into all things RPE!Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpak
2022-08-1636 minReasonably Fit
Reasonably FitReturning to Exercise After IllnessWhether it's just a little cold or a longer term illness, we've all had to deal with navigating how to return to exercise after some time off due to being sick. Today we'll share some tips on how to manage this both from a physical and psychological standpoint!Links:ACSM Article on return to exercise after COVIDRISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpak
2022-08-0936 minReasonably Fit
Reasonably Fit2022 Fitness Trends - What We Love, What We Hate, And Everything In Between!We're taking a look at some of the biggest health and fitness trends of 2022, sharing our thoughts and opinions on them, and giving each of them a rating on a scale of 1-10! Carnivore Diet (5:12) Wearable Technology (12:32)Home Gyms (22:11)Inclusive Fitness (27:50)Walking (38:50)Recovery Equipment (40:49)Resurgence of Bodybuilding (44:22)Reverse Walking (51:00)Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpak
2022-08-0258 minReasonably Fit
Reasonably FitOur Top Nutrition Hack, When To Take Pre-Workout Supplements, What Are Deloads and How Often Should You Do Them & More!Today's Q&A episode covers give of the questions we received from the questions sticker last week on our @jasonandlaurenpak Instagram stories.What is your favorite nutrition hack? (7:35)What are your thoughts on pre-workout and when should I take it? (14:00)Is it okay to just want to maintain or do you always need to be trying to get gains? (20:15)What is a deload, when should you deload, and how often should you deload? (26:50)With all the “reasonably fit” talk, is it okay for those of us who enjoy training 6-7 days/week to continue this if we’r...
2022-07-2639 minReasonably Fit
Reasonably FitGetting out of the "Crush Yourself" MentalityIf you feel like you need to "get crushed" in order to feel like you had a good workout, you're not alone - our culture is always promoting a "more is better" mentality - but this approach might actually be sabotaging your fitness goals. Today we'll talk about how a more purposeful approach to your workouts will not only help with consistency and sustainability, but will also help you to see more progress and make more gains in the gym!Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:...
2022-07-1945 minReasonably Fit
Reasonably FitTraining Around InjuriesThere’s nothing worse than being in a training groove and then getting injured! It’s so frustrating and annoying. But the quicker you can switch your mindset from, these are all the things I can’t do to these are all the things I can still do, you’ll feel so much better mentally, and will probably speed up your recovery process as well. In today's episode we're talking through how to workout around various types of injuries so that you can continue your training process!L...
2022-07-0539 minReasonably Fit
Reasonably FitFrom Orthorexia to a Reasonable Approach to NutritionIt is possible to be *too* fixated on eating healthy. Today we're sharing the story of how we went from constantly obsessing over "clean eating" (also known as orthorexia) to a much more reasonable approach to nutrition.Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpakSources & Referenced Materials:https://www.nationaleatingdisorders.org/learn/by-eating-disorder/other/orthorexiahttps://www.webmd.com/mental-health/eating-disorders/what-is-orthorexiahttps://www.precisionnutrition.com/sweet-potatoes-vs-potatoes-infographic
2022-06-281h 01Reasonably Fit
Reasonably FitFive Things We Wish We Knew When We Started Our Fitness JourneysWe were both in high school when we joined our first gyms, but it took us until our mid-late twenties to learn most of the lessons we're outlining in today's episode. We're hoping that by sharing the top things we wish we knew when we were starting out, we can save you from some of the same struggles we went through, or if you've also come to learn these things the hard way, you can commiserate alongside us as we share some stories from our past that helped shape who we are and how we approach fitness now.
2022-06-2141 minReasonably Fit
Reasonably FitThe 8 Principles of Being Reasonably FitToday we're laying out the 8 principles of being reasonably fit. There are so many hard and fast rules out there when it comes to health and fitness, but that's not what you're going to find here! We're sharing principles that you can adapt to your own individual situation that will help you approach fitness in a more reasonable, sustainable, and enjoyable way!Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpak
2022-06-1449 minReasonably Fit
Reasonably FitAvoid These 5 Common Mental PitfallsWorking out might be a physical endeavor, but our brains sure do like to get in the way sometimes! In today's episode we lay out the 5 most common mental pitfalls we see when it comes to fitness and working out, and we hope that by bringing awareness to them, we can help you stop them in their tracks when they start to pop into your head!The episode kicks off with us giving some general life updates - chatting about our kids and our thoughts on this season of Stranger Things. Feel free to skip ahead to...
2022-06-071h 02Reasonably Fit
Reasonably FitThe Nuts and Bolts of a Comprehensive Strength Program - Part TwoLast week we discussed the 6 qualities that every strength program should have. This week we expand on that discussion and go into more detail on exercise selection within each of those qualities, how many exercises to include in a given workout, how to map out your workouts based on how many days a week you have to workout, and more!As we mentioned at the end of the episode, we have a free guide that outlines a lot of this information and includes a 3 day program as well, so if you're a visual learner and want to...
2022-05-311h 03Reasonably Fit
Reasonably FitThe Nuts and Bolts of a Comprehensive Strength Program - Part OneIn this week's episode we go over the 6 qualities that every comprehensive strength workout should include. We explain why each of these qualities is important from both a textbook and real world perspective, and discuss how they should be ordered within the workout to make it most effective.In part two next week, we will discuss how to take this information a step further with more details on exercise selection within each category, how many exercises to include in a given workout, and how to string workouts together to create a well-rounded program.As we...
2022-05-241h 08Reasonably Fit
Reasonably FitCombat Summer Fitness Marketing With These 4 Strategies!"Do this bikini body workout before it's too late." "Get shredded for summer," "Lose 10lbs for a rockin' beach bod." You know the drill. As soon as the weather starts to turn, fitness companies start trying to scare you into believing you’re not good enough and you need x/y/z program or diet or product in order to be worthy of enjoying yourself at the beach.It's all garbage! But today we want to give you more than just our opinion on the matter, and actually provide some strategies for how you can start combatting th...
2022-05-1733 minReasonably Fit
Reasonably FitWhat Does "Being Fit" Look Like?Does being fit have a look? When we're shown the same types of images over and over again whenever fitness is being marketed, we start to believe that in order to be considered fit, we have to look a certain way. In today's episode we break down what "being fit" actually means, and whether or not the way you look has anything to do with how "fit" you are.Links:RISE ProgramFree Downloads: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpak
2022-05-1046 minReasonably Fit
Reasonably FitHow To Overcome "Gymtimidation"Whether you're new to working out or just don't feel super comfortable in the gym setting, today's episode will give you the tools to overcome your "gymtimidation" and increase your confidence in the gym!Links:RISE ProgramFree Resources: jasonandlaurenpak.com/free-resourcesFollow Us:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakTikTok: @jasonandlaurenpak
2022-05-0350 minReasonably Fit
Reasonably FitWhat I Eat In A Day Videos: Helpful or Harmful?"What I eat in a day" videos -  you've probably seen them. Fitness influencers sharing a perfectly curated day of what they eat in attempts to "inspire" or educate their followers on nutrition. But are these types of posts actually helpful, or can they be harmful for the people consuming the information? Coming into this discussion, Lauren had very strong opinions, only to find out that Jason had a different perspective on it. And then through a quick Instagram poll we developed an even broader perspective on how people feel about the topic. Things get vulnerable and me...
2022-04-2652 minReasonably Fit
Reasonably FitTop 5 Mistakes You're Making In The GymYou can't do fitness "wrong" and all movement is good movement, but there are some common mistakes that could be holding you back from making progress or reaching the goals you've set for yourself. In this episode we break down the top 5 mistakes we see people making in the gym, and provide tangible takeaways so that you can either make some positive changes or avoid those mistakes altogether!The episode starts with a 5 minute conversation about whether it's better to be the oldest kid in the class or the youngest, and has nothing to do with the...
2022-04-191h 09Reasonably Fit
Reasonably FitHow To Get Motivated For Your WorkoutsIn our first official episode we dive right into a question we get asked all the time, "how do I get motivated to workout?" After some conversation around what it even means for someone to "be motivated" we provide our top four solutions for anyone who is feeling a lack of motivation to exercise. Toward the end we mention a solution that we actually left off the original list (goal setting) and offer a new way of looking at goals and their relationship to motivation.Follow:Reasonably Fit Podcast IG: @reasonablyfitpodJason and Lauren IG: @jasonandlaurenpakWebsite: jasonandlaurenpak...
2022-04-1253 minThis Week in Retro
This Week in RetroCan Colouring Create a Museum? This Week in Retro 46Unlock the musical power of your Super Nintendo, play Doom in TATE Mode, colour your way to a new retro computer museum, and print some 8 bit banners from your browser. It's a very productive episode of This Week in Retro! 🏆Your monthly support helps us keep the retro news flowing! https://www.patreon.com/thisweekinretro ☕Or just buy us a coffee! https://ko-fi.com/thisweekinretro 🕸 TWiR Sub Reddit: https://www.reddit.com/r/thisweekinretro/ 0:00 Show Open...
2021-07-3138 minSomething New Every Week
Something New Every WeekAre we there yet? Is is time to get sweaty again? Episode 57 with Ken PakKen Pak is just one of the great human beings you are proud to call your friend. He's also incredibly talented, yet so humble. If you don't know his work, you really need to check it out!Ken joins me today to discuss his thoughts about traveling again, and how he is dealing with booking up his schedule for the next few years.Support the show
2021-04-0738 minSweat Out; Happiness In!
Sweat Out; Happiness In!Our Thoughts on PelotonWhat's up, Achievers?! Jason and Lauren here and today we're discussing our thoughts on Peloton, the pros and the cons, and what our final verdict is! We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. Until next time, sweat out; happiness in! Jason and Lauren P.S. For a list of free resources as well as more information about our in-person and...
2021-03-0327 minSweat Out; Happiness In!
Sweat Out; Happiness In!The Number One Skill You Need to Possess In The Gym!What’s up, Achievers?! Jason and Lauren here and in today's we episode we kick things off with a special announcement plus we go over THE number one movement-based skill we think people need while at the gym. Here are some video demonstrations of the 4-part progression we outline in this episode! 1) [Crocodile Breathing](https://youtu.be/prG9AN53PH4) 2) [Supine Marching](https://youtu.be/mmuQGuMUL3U) 3) [Deadbug](https://youtu.be/VJxdCFbnOg0) 4) [Stability Ball Deadbug](https://youtu.be/5jDEulwWs04) Also, here is the link to register for Sarah's "How to Be a Better Coach for Clients with Anxiety and Depression" wo...
2021-02-2537 minSweat Out; Happiness In!
Sweat Out; Happiness In!How to Get Your First Push-Up!What’s up, Achievers?! We got a ton of great feedback from our "Get Your First Pull-Up" episode that we decided to create one for the push-up as well! You'll find a ton of underlying common themes from training for your first pull-up to training for your first push-up; however, we do deep dive on specific technique you'll want to adopt for push-ups. A sample program might looking something like this if you were training push-ups 3 times per week: * Week 1: 3 sets of 8 * Week 2: 3 sets of 9 * Week 3: 3 sets of 10 * Week 4: option to drop down the incline by a couple inches and do...
2021-02-1927 minSweat Out; Happiness In!
Sweat Out; Happiness In!Organizing Your Workouts in a Sustainable Way!What’s up, Achievers?! Jason and Lauren here and today we're discussing how you would organize a week of workouts for those of you who like to partake in activities like yoga/mobility work/running/walking/hiking/etc! The key variables we're looking at are: 1) Figuring out what your availability is 2) Understanding which buckets your activities fall into: high strain or low strain 3) Trying not do exceed high strain activities for more than 4 days per week unless your hydration, sleep, nutrition, stress management are extremely on point and trying to not do 3 high strain days in a row. But, of co...
2021-02-1122 minSweat Out; Happiness In!
Sweat Out; Happiness In!The Story of Why We Closed Our GymWhat's up, Achievers?! Jason and Lauren here and we just wanted to provide an in-depth breakdown of why we decided to close the doors of the physical location of our gym. We also talk about our next steps moving forward! We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. Until next time, sweat out; happiness in! Jason and Lauren P.S. For...
2021-02-0150 minSweat Out; Happiness In!
Sweat Out; Happiness In!A Different Approach to New Year's Resolutions!What's up, Achievers?! It's that time of year again - New Year's Resolutions are top of mind! In this episode, we explain our approach with NYR. They *can* be helpful as long as you approach it in the right way. We talk to you about a process vs outcome based approach, about habits rather than goals, why we still like the idea of NYR, how to dig deeper into your NYR, and a ton of alternatives to just solely focusing on weight loss. We hope you enjoyed this episode! If you did, we’d love you forever if you left a...
2021-01-0435 minSweat Out; Happiness In!
Sweat Out; Happiness In!Take Your Ego Out of the Equation!What's up, Achievers?! So a couple of things about this episode - first it's actually episode 156 not 155, aaaand Lauren's audio cuts out a bit for the last 2 minutes. Sorry in advance! However, the rest turned out gravy and the topic is so, so important for long term fitness success. EVERYONE has their ego wrapped up in their workouts in some capacity. Lauren and I have been trying to get out of this mindset and sometimes we can't help it either. And when our ego takes a hit, we find that we get frustrated really easily, we irrationally do things like...
2021-01-0334 minSweat Out; Happiness In!
Sweat Out; Happiness In!How to Plan Your Workouts During Busy Times!What's up, Achievers?! We received a question from one of our RISERs asking how we go about modifying our workouts and our program during busier times. If you've been struggling at all with getting your workouts in during this time and have been discouraged about it, you should definitely check out this episode for some helpful mindset tips and workout strategies! We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you ha...
2020-12-1422 minSweat Out; Happiness In!
Sweat Out; Happiness In!Combating Negative Self-Talk & A Follow-Up on Pull-Ups!What's up, Achievers?! We've got a two-parter for you all today! Part one is in regards to a series of follow-up questions we received on how to actually implement the pull-up program for our most recent episode: [How to Get Your First Pull-Up](https://achievingfitness.podiant.co/e/how-to-get-your-first-pull-up-39156ffd58566a/). That segued into Part two (16:01), which was about how to combat negative self-talk that can so easily happen at the gym. This one is applicable for **everyone** (Lauren and myself share stories as well) so we know this will help a lot of you listening! We hope you enjoyed...
2020-12-0731 minSweat Out; Happiness In!
Sweat Out; Happiness In!How to Get Your First Pull-Up!What's up, Achievers?! This episode was prompted by one of our IG followers who asked us how they should train for pull-ups. From form to mindset to programming to technique, we've got you covered! As for the program, here it is written down: 1) Use a band you can perform 8 reps with. We like [Perform Better superbands](https://www.performbetter.com/First-Place-Superbands). We recommend getting a 1 3/4in, 1 1/8in, 3/4in, 1/2in if possible! Add in a 1in and 1/4in if you really want the full set! 2) Use the band you can get 8 reps with, but start at 5 reps. * Week 1: 3 sets of 5 * Week 2: 4...
2020-11-3043 minSweat Out; Happiness In!
Sweat Out; Happiness In!Tips to Modify Your Strength Workouts for Home!What's up, Achievers?! We know that a lot of you gyms may be closing down for a second time - many of you have reached out about how to modify your strength workouts to work at home, which is why we created this podcast for you all! In this episode, we go over some tips and strategies to start working out at home , what equipment to consider buying, where to get that equipment, and how to structure your workouts if you don't have any equipment at all and still get a challenging effect! Key Links: Wrist Mobility (the first half...
2020-11-2343 minSweat Out; Happiness In!
Sweat Out; Happiness In!How to Work Around Tendinitis and Acute Pain in the Gym!What's up, Achievers?! This episode is all about those pesky overuse injuries and aches/pains that pop up and how to modify your program to work around them. Of course, consulting with a physical therapist is the first place to start - we can't understate how amazing it is to have a good medical professional in your corner who "gets it" and understands that functioning at a high level is important to you! We hope this episode provides some tangible information and advice for you all! We hope you enjoyed this episode! If you did, we’d love you forever if...
2020-11-1629 minSweat Out; Happiness In!
Sweat Out; Happiness In!Moving Away From A Weight Loss MindsetWhat's up, Achievers?! In this episode, we discuss moving away from a weight loss mindset and shifting to more of a building strength/building muscle mindset. Lauren opens the show up with some of her personal story and struggles with body dysmorphia and then we transition to talking about the potential "cons" of having a weight loss mindset while discussing the "pros" of adopting more of a building strength mindset. This episode is quite free-flowing with a lot of different thoughts and tangents, but we wanted to make sure we touched on a wide variety of different adjacent topics. Lastly...
2020-11-0933 minSweat Out; Happiness In!
Sweat Out; Happiness In!RPE and Why You Shouldn't Train to FailureWhat's up, Achievers?! This episode is from a topic brought up by @shuqiiiella who wanted us to touch on understanding RPE and progressive overload as it pertains to a strength training program. Lauren and I dive deep on the merits of an RPE based system, why we recommend it for our members, and how it helps in the grand scheme of an overall program. We also touch on progressive overload and we believe in all the cliche's like "taking one step back to take two steps forward" and "trusting the process". If you strength train at all, this podcast will...
2020-11-0225 minSweat Out; Happiness In!
Sweat Out; Happiness In!Fitness Doesn't Have A "Look!"What's up, Achievers?! If you'd like a refreshing discussion regarding health and fitness, then this episode is for you! We talk about how fitness doesn't have a "look", the difference between health and fitness, why the content you consume via social media really matters, and why fitness is so much more than aesthetics and transformation pictures! We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like...
2020-10-2636 minSweat Out; Happiness In!
Sweat Out; Happiness In!Breaking Down the Kettlebell Swing | Deep DiveWhat's up, Achievers?! New look, who dis?! We're back at it again, but with new artwork, a new intro, a new song, new everything! Well, of course, the same positive and encouraging vibes! We polled all of you on IG recently asking whether you would prefer a Q+A format or Deep Dives where we hone in on a singular topic, and the overwhelming majority of you chose the Deep Dive format so we're going to be prioritizing that! For this episode, we dive deep on kettlebells, their benefits, and a step-by-step breakdown of the swing! You can download the...
2020-10-1936 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 139: Our Thoughts on the Peloton Ad and Where to Start if You Have a Weight Loss Goal!What's up, Achievers?! We hope you've had a wonderful week thus far! We kick this episode off with our thoughts on the new Peloton ad and all of the outrage associated with it (0:40). We then go into a really big topic about weight loss. Where do you start? Does it make you bulky? Should you count macros? There's just so much more to weight loss than a single blanket answer which is why we rarely even address it on the show even though so many of the questions we receive revolve around it. We did our best to really give...
2019-12-1335 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve Ep. 138: How to Train Around a Groin Strain + How to Put Together a Balanced Strength Training Program!What's up, Achievers?! We hope you had a wonderful Thanksgiving week last week! For the first topic, we cover how to train around a groin injury that incurred while sumo deadlifting (3:27). Next, we covered two questions in regards to strength training programming (10:12). Also, here's the link to the previous podcast we mentioned: https://achievingfitness.podiant.co/e/askachieve-101-how-to-put-together-a-strength-training-program-36fa7b2194738e/ Finally, our Stories That Will Make Your Heart Sing Segment starts on (22:32). We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously he...
2019-12-0624 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 137: Sets and Reps for Fat Loss, The Best Uses for Isolation Machines, and Our Recommendations for How to Incorporate Isolation Exercises!What's up, Achievers?! Hope you all are having a wonderful day! In our first question, we discuss what the "best" rep range for fat loss is (3:41). Then, we covered the best uses for isolation machines besides hypertrophy (16:43). Finally, we discussed the percentage of isolation vs compound movements we use when working with either a fat loss or hypertrophy goal oriented client. Our Stories that Will Make Your Heart Sing segment begins on (22:18) and the website we reference is https://www.uspsoperationsanta.com/letters. We hope you enjoyed this episode! If you did, we’d love you forever if you left a...
2019-11-2224 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 136: The Importance of Inclusivity and All About Knee Pain!What's up, Achievers?! In today's episode, we discuss the importance of inclusivity and not being exclusive or elitist in the fitness space (1:29). We then discuss strategies to stave off knee pain (9:15) especially when training for something performance related. We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us out a lot! Please DM us @achievefitnessboston on Instagram if you have any questions you’d like us to answer. High fives and positive vibes! Jason and Lauren
2019-11-1527 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 135: How to Lose Weight "Slowly"!What's up, Achievers?! We received a question from a student named Melissa from William Patterson University, who was writing a paper for one of her classes entitled "How to Lose Weight Slowly" hence the title of our podcast. Lauren and I decided to not chat in advance before this episode and decided to see what naturally came out through conversation. We thought it came out pretty well - we hope you enjoy it! We hope you enjoyed this episode! If you did, we’d love you forever if you left a rating and review on iTunes - it seriously helps us...
2019-11-0842 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 134: Choosing Between Squats or Deadlifts, Things We've Changed Our Mind On, and How to Incorporate Progressive Overload while Injured!What's up, Achievers?! In the first question, we discuss squats and deadlifts and which one each one of us would "choose" and why (4:37). Next, Lauren talks about one thing she's changed her mind on in health and fitness as we've gained more and more experience over the years (7:31). Finally, I talk about how to incorporate progressive overload into your program without necesaarily increasing weight (12:28). In our "Stories That Will Make Your Heart Sing Segment", Lauren goes over a feel good, Good Samaritan moement (18:22)! We hope you enjoyed this episode! If you did, we’d love you forever if you left a...
2019-10-2220 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 133: Pull Ups + Push Ups, Back Pain During Deadlifts, and Warm Up Sets!What's up, Achievers?! We kick things off in the episode by talking about the powerlifting meet we hosted organized by our Fitness Director, Sarah Polacco, and the Womens' Strength Coalition. Our first topic was bodyweight exercises and how to progress them like push ups and pull ups (10:55). Then, we discussed back pain during deadlifts and why it might be happening (23:04). Finally, we talked about how to approach warm up sets for your barbell lfits (26:02). Our Stories That Will Make Your Heart Sing segment starts at (30:00). We hope you enjoyed this episode! If you did, we’d love you forever if yo...
2019-09-2632 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 132: How You Know if a Program is Appropriate for You, What "Core" Means, and The Best Triceps Exercises!What's up, Achievers?! In this episode, Lauren kicks things off by talking about the powerlifting meet we're hosting at Achieve Fitness this Sunday put on by the Womens' Strength Coalition. Our first topic is figuring out whether or not a program is appropriate for you or not (5:41). Next, we talked about what "core" actually means and what muscles trainers are referring to when they about the "core" (12:08). Then, we talked about what we think the best triceps exercises are (18:20). Our Stories That Will Make Your Heart Sing segment starts at (22:03). We hope you enjoyed this episode! If you did, we’d...
2019-09-1924 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve Show Ep. 131: Coaches Bashing Other Coaches and Why Calories Burned Doesn't Tell the Whole Story!What's up, Achievers?! Hope you all had a wonderful couple weeks! In the first topic, we go over one of the more common mistakes that we see at the gym (3:27). Next, we went over why we choose not to talk about exercises that will help someone get "ripped" or "lean" (7:45). From there, we talked about why all coaches regardless of whether or not they do olympic lifting or powerlifting or gymnastics or calisthenics or kettlebells or sandbags or sports performance etc should all strive to respect and learn from one another (10:48). Lastly, we talk about why exercises that "burn" the...
2019-09-1225 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 130: Why We Don't Meal Prep, Why Some Days in the Gym Feels Better than Others, The Over-Obsession with Neutral, and How Everything Works as Long as it Works for YOU!What's up, Achievers?! One of our favorite episodes to date thus far and we address a wide variety of topics in this one :) We first address why we, unlike a lot of fitness professionals, don't choose to meal prep. (2:12) Then, we talk about an Instagram post we posted last week about how some days during your training feel great and why some might not feel quite as great and how to trust the process throughout those ups and downs (7:29). Afterwards, we discussed the concept of "neutral" and how we think there might a bit of an "obsession" around it in...
2019-08-2926 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 129: Hamstring Tightness, Knees Over Toes, Tucking Hips at the Top of the Squat, and 2-A-Days!What's up, Achievers?! We've got a good episode for you all today filled with some mythbusting! Our first topic was addressing what might be happening if your hamstrings are "always tight" (2:50). After that, we covered why you might find that a lot of fitness professionals really, aggressively tuck the hips under at the top of their squat (6:20). Next, we went over "knees over toes" - where it came from and if it has any validity (9:12). Lastly, we went over whether or not we recommend 2-a-days (12:40). Our Stories That'll Make Your Heart Sing Segment starts on 18:58! We hope you enjoyed this...
2019-08-1621 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 128: Pushing Through Your Heels, Specialty Tools Like Maces and Clubs, How to Structure Workouts, and Our Thoughts on Constantly Dieting!What's up, Achievers?! Slightly different format for you all today along with a special segment at the end! In our first topic, we go over whether or not you should push through your heels or your whole foot (4:09). Next, we went over how specialty tools like maces, clubs, sandbags, and kettlebells should be incorporated into your program (7:03) Then, we go over why we like to start with heavier, compound movements earlier on in our workouts and more isolated movements later on in our workouts (10:57) Finally, we talk about the concept of constantly in some sort of cutting/massing diet (14:12). Our...
2019-08-0922 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 101: How to Put Together a Strength Training Program!What's up, Achievers?! We've got a very specific topic for today's episode and it's all about how to create and put together your own strengtht training program. Here are a couple of notes: **Joint-By-Joint Approach** Neck - Stability Shoulder - Mobility Scapular - Stability T-Spine - Mobility Lower Back - Stability Hip - Mobility Knee - Stability Ankle - Mobility Foot - Stability As you can see, the body is a series of stacked joints that seem to alternate in "need". You can shape your warm-ups to follow these needs and tendencies to create a more effective warm up. Of...
2019-01-1435 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 87: Muscle Tightness, Working Through Mobility Restrictions, StrongLifts 5x5, and How We Encourage Consistency With Our Members!What's up, Achievers?! It finally happened! Kendrick Austin Pak was born at a whopping 9lbs 3oz at 8:54am on 10/17/18 and 21 inches long! We summarize what happened and how we came up with his name! In our first question, we answer a question from a professional soccer player who was wondering what he should do about the tightness he's feeling from his lower body (4:25). Next, we cover a question from a personal trainer who was wondering how they should go about working with an overweight teenager with a lot of mobility restrictions (8:29). Then, we talk about StrongLifts 5x5 and what to...
2018-10-2234 minWhat Works
What WorksEP 138: Establishing Authority With Standout Content On Instagram With Achieve Fitness Founders Lauren & Jason Pak The Nitty Gritty * How Lauren and Jason Pak, cofounders of Achieve Fitness, use their Instagram to educate and inspire their audience — and why they chose Instagram as Achieve Fitness’ main marketing platform * What their weekly social media schedule looks like and how they plan, create, and edit that content * How the first four years of business helped the duo master the day-to-day operations and why they now feel confident to delegate to team members * What their strategy for hiring new team members looks like and how they infuse empathy and kindness into everything they do...
2018-06-1936 minSweat Out; Happiness In!
Sweat Out; Happiness In!#AskAchieve 54: How to Improve Your Handstand Walks, Letting Slow Twitch Muscles Dictate Your Training, and How to Deal with Tennis Elbow!What's up, Achievers?! A fun episode for you all today with slightly different questions than normal! First, we talk about how to improve your handstand walks. Even, if you can't perform a full handstand just yet (like me - Jason), you'll still gain a lot of insight on the process from Lauren "State Handstand Champion" Pak xD (4:04). Next, we expand on a topic we covered in episode 51 about the difference between fast and slow twitch muscle fibers. Lila asked if she should just not do any power training whatsoever because she is more slow-twitch dominant (12:13). Finally, we discussed how to...
2018-06-1126 minRdella Training : The Strength & Performance Podcast
Rdella Training : The Strength & Performance PodcastJason Pak – Creating A Better Experience In The Fitness Industry(#245) Fitness professional Jason Pak joins the show this week to discuss his no-nonsense approach to helping people achieve their fitness goals. Jason and his wife Lauren opened Achieve Fitness Boston in 2012 after realizing that there were not enough gyms out there who truly cared about...
2018-04-1958 minAction Steps Podcast
Action Steps PodcastEp30 Lauren and Jason PakWe celebrate our 30th episode with Lauren and Jason Pak (Achieve Fitness Boston, StrongFirst)! The three of us go deep into their growth in social media, building your business from your core values, long term authenticity over short term gains, teaching a course with a moustache and much more! Visit www.achievefitnessboston.com, www.instagram.com/achievefitnessboston and www.facebook.com/AchieveFitnessBoston/ to learn more about Lauren, Jason and Achieve Fitness Boston. Want to train or course with Fury? Head over to www.coachfury.com to get the heads up on all things Die Mighty! Do you love this show...
2018-04-021h 02Veterans Chronicles
Veterans ChroniclesCaptain Jason PakCaptain Jason Pak graduated from the United States Military Academy at West Point in 2011, proceeding to both Airborne and Ranger schools. In October 2012 he was deployed to Panjwai, Afghanistan as a Company Fire Support Officer, where he was eventually promoted to First Lieutenant. On December 12, 2012, he was seriously wounded by an IED while leading a patrol on foot, losing both of his legs and two fingers. His great courage on and off the battlefield has proved to be an inspiration to many.
2015-04-2336 min