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Accountability

100 percent accountability. It is all on us. Everything. Whatever is going good is your fault. Whatever is going bad is your fault. The book Extreme Ownership: How U.S. Navy Seals Lead and Win is a great read. But I can sum it up for you quickly… You are responsible for everything around you. It is not anyone else’s fault. I repeat it is not anyone else’s fault. If you got stuck in traffic and were late for work? Well sorry, that is your fault for not giving yourself enough time for it. You aren’t where you want to be in work or your personal life? You guessed it, your fault. People have too much of “it’s not my fault” or “I ....
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21 Apr 2017
Why did you do that?

Weekly Warmup Newsletter April 21, 2017 Why did you do that? Have you ever acted against your better judgment? Ummmm, of course you have. We all have. Sometimes you do things that you later regret. And this keeps you from achieving that lean, sexy body that you want.
You hit snooze rather than waking up early to exercise before work.
You blow off your healthy eating plan to indulge in a hamburger and fries.
You start an exercise program only to drop out two weeks into it. These regrettable actions prevent you from achieving your goals and keep you stuck. Most of us are all too familiar with this frustrating paradox. It’s almost as if there are two ....
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Fasting or Small Meals for Quicker Results?

Weekly Warmup Newsletter April 13, 2017 Fasting or Small Meals for quicker results? What’s the best eating strategy for fat loss? This is the question on the mind of those who are ready and motivated to transform their physique. A quick online search produces two popular eat-for-fat-loss strategies: Intermittent Fasting versus Six Small Meals. Which strategy works best? And which should you follow? Let’s find out… Intermittent Fasting:
this eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small ....
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31 Flavors of Protein Shakes

Weekly Warmup Newsletter April 5, 2017 31 Flavors of Protein Shakes Protein is an essential macronutrient for building lean muscle mass and so there’s no disputing the fact that protein shakes are an important tool for fitness gains and fat loss. Not only does a protein shake meal replacement take only a few minutes to prepare, it keeps you on point with your nutrition while making it easy to avoid unhealthy fast food alternatives for a quick meal. However, blending up the same combination of protein powder, ice and water sure does get boring. The following 31 Flavors of Protein Shakes will destroy your protein shake boredom once and for all! For each ....
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5 NEW exercise rules

Weekly Warmup Newsletter March 28, 2017 5 NEW exercise rules Out with the old, in with the new! Are you up-to-date on the latest rules in fitness? Popular belief about the most effective exercise techniques to achieve the highest level of fat loss and the best results vary from decade to decade. New studies come out, more data is considered, and we get smarter, more efficient, and more sophisticated in our knowledge and techniques. Here are 5 NEW fitness rules that will help you take your routine and your body to the next level of success… 1. NEW Fitness: Exercise Partners
A decade ago the mantra was that having a workout partner was the holy grail ....
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A Case for the Burpee

Weekly Warmup Newsletter March 13, 2017 A Case for The Burpee Oh, the dreaded burpee. We love to complain about this uniquely punishing movement, and try to avoid doing them as much as possible. But have you ever stopped to wonder where the burpee came from and why this torturous exercise is a favorite of fitness professionals across the globe? Burpees: A Short History
Royal H. Burpee was a physiologist in New York City in 1939. He invented the first version of the burpee as a part of a fitness test. The original movement was milder than the burpee we know and love hate today. Mr. Burpee never intended for his fitness evaluation tool to become the form of ....
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5 Workout Secrets

Weekly Warmup Newsletter February 22, 2017 5 Workout Secrets If having a lean and sculpted body is your goal then I’ve got good news for you: follow these 5 Workout Secrets and your goal will quickly become a reality. These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed. Workout Secret #1: Consistency is KEY
If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and ....
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Here's How Goals Are Met

Weekly Warmup Newsletter February 7, 2017 Here’s how goals are met Do you have unmet goals? You aren’t alone. In fact, most of us live with unfulfilled aspirations, which is why the self-help industry is booming. Unfortunately, many widely used self-help techniques fail to deliver results. Case in point: You’ve probably heard of the “Yale Goal Study” where researchers were said to have interviewed the graduating Yale seniors in 1953, asking whether or not the students had written down specific goals that they wanted to achieve. Then twenty years down the road the researchers looked up each student and discovered that the 3% ....
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Here's Why You're Not Fit

Weekly Warmup Newsletter February 1, 2017 Here’s why you’re not fit You want to be fit. You know how much you should weigh. You know your ideal pant size. You can even picture how great those skinny jeans will look. So why aren’t you living life in your ideal body? There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories-in versus calories-out. I’m talking about the life issues that get in the way of your success. Read the following 5 obstacles and the solutions to unlock your best body ever. 1. You don’t want to be bothered.
It’s in your DNA to avoid pain and seek ....
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Thought You Needed This

Weekly Warmup Newsletter January 24, 2017 Thought you needed this Why are you still living in a body that you're unhappy with??? In my experience, people carry ‘unwanted’ pounds for very specific reasons. These reasons are subconscious, which is where things get tricky. Self-sabotage is your subconscious way of protecting yourself. Sounds crazy, but it makes sense when you realize that it is a defense mechanism meant to keep things in your life from changing. ??You say that you want to lose weight to look and feel amazing, but your subconscious is pulling the strings behind the scenes, keeping your goals just ....
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Doug Bingel

I started training with the personal trainers at Achieve 24 early this year, and all I can say is it was so worth it. I've lost weight, gained muscle, become stronger, and have had the greatest confidence boost! If you want an environment that is nothing but encouraging, Achieve is where to be. From the trainers, to the clients, everyone is so friendly and so personable and it really makes it easy knowing that everything there is on the same journey as you and you all share that one common interest.

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