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All Posts By

Valerie Hedlund

Focus Shift & Gratitude

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“My hip hurts.” “My belly is too big.” “I can’t run anymore.” “My arms are giggly.” We all focus on what’s wrong… What if we shift our focus to what’s right? What’s good? What we love? What our bodies did for us today? Maybe nothing changes. Maybe our hip still hurts & our bellies are still “too big”. Maybe we start to see what this old body can still do & we start to love her a little more. I don’t know about you, but it seems like it’s worth a shot. 🤟What’s one way, off the top of your…

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On Physical & Emotional Strength

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To build physical strength, you need consistent effort. There will be times of great strength gains, there will also be injuries & setbacks. In order to be strong, you need to keep showing up and doing the work. Emotional work is very similar. In my experience, it’s so much more grueling. I’d rather max deadlift any day then dredge up past mistakes & consider what I could have done differently. But that work is important if you want to move forward and not continue to make the same mistakes. Whether we’re talking about physical strength or emotional strength, there will…

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Self-Care

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Self-care: Means you do it even when it isn’t convenient. Even when you don’t feel like it. It’s cold outside. There are no waves. But I committed to getting in the water more often. So I’m showing up. For myself. I’ll paddle around and I’ll drink hot coffee after. & I know I’ll be glad I did. #whatdoesyourselfcarelooklike #commit #committoyourself #showupforyourself #dosomethingthatfeedsyoursoul #fitnessthatfitsyourlife #thisiswhyitrain

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NO Days Without Swings NO-vember

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Here at Pacific Strength, we swing into the holidays with 100 swings every day in November. We’ve done it for years. See our City class finishing their last 10 of their first 100 of the month. IMG_1960 This year, we’re adding a twist: make a $100 pledge your local boys and girls club to complete 100 swings every day. Support active kids AND be active yourself! If you don’t swing, Make November = NO Days Without Movement. I recommend you do 100 of something every day. Tuesday = Squats, Wednesday = Pushups, Thursday = Lunges, Friday = Rows, and on…

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My Approach to Training

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Early morning thoughts… I was raised with a lot of discipline, rules, hard work, anger, and fear. And not a lot of love or joy. The discipline has helped me achieve a lot, especially when it comes to physical strength. I don’t need shiny, new, or warm & fuzzy to continue on the path that’s right for me. I do the work. And it pays off. The lack of love caused a lot of depression, worthiness issues, and heartache. I’ve been training others for over 20 years, and I learned early on that my discipline-only approach to coaching did not…

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If you want to get stronger…

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We want to get stronger. We want to build endurance. We see athletes compete and they push until they’re exhausted, collapsing at the end of a race or not being able to stand after a competition. They’re nearing an all-out, 100%, max effort. & it’s awesome to watch. We want to be more like them. What we don’t see, though is that the athletes we watch don’t push to 💯 every day. They train smart & most of the time, they train at 60-80% of their max. Not 100%. I see the athlete in everyone I train and that’s why…

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Live Well Today

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Live well today. Because your life is a series of your days. Live each one well. This is a huge reason I promote DPM #dailypurposefulmovement – move your body today, get strong today, do something that makes you feel alive today, live today well so that you can live the rest of your days well. I totally get not being motivated to train. It’s ok… scratch that: it’s important to take days off. To listen to your body & rest when needed. But… if you find you’re “too tired” or “not motivated” or “not feeling it” or “too busy” to train more…

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It’s Gonna Suck Either Way

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‼️ Reality Check ✔️ It’s gonna suck – one way or another! #chooseyoursuck I have a friend who just started training & during a session she said, “This sucks!” I burst out laughing… I love when my people are honest with me. I love that she knew she could say that & I wouldn’t be offended, I wouldn’t take it personally, & I also wouldn’t change what we were doing (although she may have hoped I would 😉). But then she said: Starting again sucks, but do you know what also sucks? 👎 Feeling out of shape. 😤 Not being strong…

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On Love & Feeling Your Worth

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I’ve lived my life thinking I had to earn everything: 👩‍💻Work hard in order to have fun. 🙋‍♀️Do something good to earn love. 🤔More accurately… be “perfect” in order to be worthy of love. Maybe if it’s a special occasion (like my birthday) I could hope for something nice, but other than that, I needed to earn it. That way of thinking has benefits and drawbacks: ❤️I love that hard work doesn’t scare me. 🧠I know I can do anything I put my mind to. 🚫I don’t love that I don’t feel worthy of love or nice things unless I’m…

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Where are you going?

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➡️ If I’m trying to get to Michigan, which direction should I travel? ↗️ For those of you who know I live in California, you would suggest northeast. ❓But what if you didn’t know that I was currently in Alabama? 🤷‍♀️You’d be giving me the wrong directions. It’s important to locate yourself to know which direction to travel. And… if you have a co-pilot, you’re not going to blindfold them and ask them which way to turn… You’ll be much better off if they know where you’re starting and where you want to go. In the fitness industry, we talk…

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