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A little Secret about me. I don’t love to work out. There. I said it. But, what I do like is a result. I like dedicating myself to a process. I’ve learned over time to put things in place to help me make sure that I follow through on the goals that I have Let’s go back to my I don’t like to work out statement. I was motivated to be transparent after listening to Tia Clair-Toomey say the same thing in a podcast. “People are surprised to hear that I don’t like to train.” I certainly was surprised. But...

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It was 8:30pm. I had just settled in on the couch and was dialing up something “Netflix-ish”. My phone buzzed. I picked it up and took a look at the screen. “Hey Coach.  I won’t be in tomorrow.  The workout has kettlebell swings in it.  My hamstring is sore and I can’t do the workout the way it is set up. Hope to see you on Friday.” I had to think about that one for a minute. As coaches, we need to remember our professions and the boundaries that we work under. We’re not doctors. I’m not about to tell...

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Growing up through my High School and even College Years, I heard the words “Good Job” a lot. I’m sure we all did. For success in sports. Getting good grades. Cleaning our rooms or cutting the grass. We heard it from our parents. We heard it from our Teachers and Coaches. It was part of the reward for putting the time in. Someone gave us the instruction on how to achieve success. Then we did it. Then we were told, “Good Job.” But something changed.  We grew up and moved out into the world and suddenly, “Good Job” became more...

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Dear New Person at the Gym, You stand across from me in DEKAFIT or CrossFit. I can tell by the look on your face you are embarrassed. Embarrassed that you can’t do a pushup or don’t know how to adjust your rower or that you walk when everyone else is running. You look around and wonder what you are doing here. You glance at me and I smile, but you look away pretending you didn’t see, because that would mean I noticed you. Maybe you are discouraged. Maybe you tell yourself this was a huge mistake and you’re going to...

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Can you truly get a good workout in 45-60 minutes? The answer is absolutely, 100% YES! That is one of the truly phenomenal things about functional fitness (CrossFit or DekaFit) in a class environment.  A full workout, that is complete planned and built around your goals is possible. How? Let’s find out. Why don’t we breakdown a typical 60 minute class at here at Aestus: 0:00-0:05: Primary Warm up. (slow general movement and light stretching) 0:05-0:10: WOD Brief (The Coach conducting the class explains all the details of the workout of the day) 0:10-0:20: Secondary Warm Up (This warm up...

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