All Posts By

Valerie Hedlund

January 2019 – 10 Week Kickstart Challenge

By | Pacific Strength | No Comments

My original title for this challenge was:

The “Focus on Moving More & Enjoying Training so that we can actually Make Positive Changes in our lives rather than focusing on Weight Loss Every Time” Challenge

If you know me, you know I love transformation/weight loss challenges (not really).

I know that other people love them and it’s good to have a goal and all…

BUT, what I REALLY LOVE doing is helping people feel good about themselves, their bodies, and about what they’re able to do.

I REALLY LOVE when my students stop caring about a number on a scale and focusing more on how they FEEL and what they CAN DO!

And to be honest… if you actually NEED to lose weight, THAT is when it happens – when you STOP FOCUSING ON IT!

So, instead of having ANOTHER weight-loss challenge, let us instead focus on:

  • MOVING MORE
  • GETTING STRONGER
  • ENJOYING TRAINING
  • MAKING POSITIVE CHANGES
    • WITH FOOD
    • WITH SELF-TALK
    • WITH EXERCISE

And let’s do it together!

Challenge Begins Monday, January 21st

  • Sign up & get your Kick-Start Goal-Setting Session before that!
  • 10-weeks takes you up through March
  • $600 for 10 weeks (2 payments of $300)
    • goal setting & fitness assessment session
    • 3 classes/week
    • 10-weeks of classes to help you meet your goals
    • nutrition packet & guidance, designed by total nutrition counseling
  • $550 if you sign up before January 1st
  • $525 each if you get a buddy to sign up with you
    • email me for promo codes!

SIGN UP NOW!!!

Who is the challenge for?

Women, ages 30-55, who answer YES to the following:

  • you want to start making positive changes when it comes to food and exercise
  • you are willing to commit to 45-min sessions, 3 days/week
    • 8:30am MWF
      OR
    • 5pm MW & 8am or 9am Sat
  • you want to feel better & get leaner
  • you have 5+lbs of fat to lose
  • you would like to build strength and confidence
  • you are stressed and busy
  • you have trouble with restrictive dieting
  • you are goal driven

SIGN UP NOW!!!

Less is More in 2019

By | Pacific Strength | No Comments

Let’s be honest: We all want to spend LESS time in the gym. It’s why all of the fitness gimmicks are out there. We have 8-min abs, 60-hour body transformations, 6-week weight loss challenges… we could go on and on.

But is there a way to do it that’s not gimmicky?

I believe there is and for my seasoned kettlebellers, I’d love for you to try it in our Less Is More Challenge.

This challenge is for experienced students who have been coming to class for 6 months or more.

If you’re ready for a change and to spend less time training, this challenge is for you.

Minimal work, maximal benefit. I’ve been training this way for a while now and I absolutely love it.  It’s also been called the “Minimum Effective Dose” by Tim Ferris. It’s the minimum amount of work you have to do to get the best results. His analogy is that water boils at 100 degrees Fahrenheit. It’s not going to get “more boiled” if you add more heat. It’s similar with training. And with training, you could be doing more harm than good if you do too much.

We have 2 options for interested students:

  1. The Less is More Challenge – Group Option – $100
    Spend 10-30-minutes, 3-5x/week training and get better results than coming to 2-4 regular classes/week. There will be training guidelines for 3, 4, & 5 days of training.
    You’ll get a small group personal training session ($60 value) & a program to follow with your friends ($120 value).
    Click here to get the $180 value for $100!
  2. The Less is More Challenge – Individualized Program – $250
    The “Less is More” challenge is for students who have been coming to class on a regular basis for 6 months or more. If you’ve hit a plateau or you want to get better results AND spend less time in the gym, this challenge is for you.
    Spend 10-30-minutes, 4-5x/week training and get better results than coming to 2-4 regular classes/week.
    You’ll get a personal training session ($120 value), a program designed to meet your goals ($120 value), and modifications after 6 weeks ($120 value).
    Click here to get the $360 value for $250!

 

Remember: I’m here to help! Email me at valerie@pacstrength.com with questions!

No Days Without Swings – NOvember

By | Pacific Strength | No Comments

For the last 4 years, we’ve done 100 swings/day every day in November.

This year, we’re continuing the traditions and inviting you to join us for a good cause: The Semper Fi Fund.

Here’s how to participate:

  1. Donate $10 (or more) and pledge to perform 100 swings every day OR 3000 swings in the month of November.
  2. Get a calendar in the gym, put your name on it, and start swinging. Leave it at the gym and record your swings at every class.

Pacific Strength will donate an additional $50 for each person who does at least 100 swings every day in the month of November.

Pacific Strength will donate an additional $10 for each person who does 3000 swings in the month of November.

Also in November, any member of the armed services or their dependents who would like to learn kettlebells can come to Pacific Strength for a FREE month. Send me their email (valerie@pacstrength.com) or have them call me (949.291.6093) and we’ll get them set up!

No Mirrors. No Fancy Gadgets.

By | Pacific Strength | No Comments

We’re a bit old-school here, but we really really love that about our space.

I don’t know about you, but with social media and all the techy-gadgets that do everything from telling you how many steps you took to reminding you to breathe at your desk at work, I am up to my ears in technology.

What happened to listening to how you feel and getting feedback from your body? What about having a relationship with a real human and allowing that real human to help you through something?

Now, I know fitbits and apple watches and the like are useful and can be really good tools. I have seen them be really helpful when trying to get over a hump: if you haven’t been diligent with exercise or food, tracking it and setting goals is a wonderful way to keep yourself accountable. Setting goals for yourself as well as creating a little challenge with friends is a great way to get the ball rolling. Tracking metrics definitely has its place. But ultimately, are you a metric? Or are you a human?

You don’t have to have your heart rate advertised on the gym wall to push yourself and get a good workout. We may have a little friendly competition in class, but when it comes down to it, you are training for you. Doing what you can do, based on how you feel that day. We don’t want you concerned with what your neighbor is doing… because guess what? It doesn’t matter. Maybe they got a full night’s sleep & you’ve been waking up every night at midnight to take your toddler to the bathroom so that you don’t have to wash the sheets AGAIN. (Ok, maybe that’s just me). But if that’s you too and you’re gauging your effort (or heaven forbid your worth) based on your ranking in a class, well then, you’re doing more harm than good.

The way I see it, exercise is meant to help you feel better and enjoy life more. I want that for each one of my students. We’re here to help you be your best and some days that means pushing harder, some days it means holding back. We will do that. That’s why you train with somebody who has the experience and the mindset to tailor your training to your personal fitness goals.
We are here for you. If you want to be healthy, if you want to be fit, if you want to be the strongest version of yourself there is, come train with us. We will celebrate victories with you, but we don’t care about the weight on the scale, the weight you lift, or the latest gear: we just want to help you be better every day.
The days are long and the years are short: use your days to get stronger so that the years can be filled with adventure.

Referral Challenge 2018

By | Pacific Strength | No Comments

The fall is the perfect time to bring a friend who’s been meaning to try kettlebells for a while.

Even if you don’t have kids or yours are grown and out of the house, September always feels like a fresh start. And you may have friends who are looking to try something new to shake up their training routine and start seeing some results.

Here’s how to get your friends started:

  1. Have them come to any TRX & Foundational Strength Class
    • the FREE one this month is September 15th at 9am
    • the drop-in for all other classes is $25 or they can purchase a shirt
  2. Have them send me an email and be sure to mention your name
    • we can do a one-on-one or small group session to get them started with kettlebell classes
    • they can start with personal training
  3. Check out our 10-Week Kickstart Challenge
    • this is for friends
      • who want to start making positive changes when it comes to food and exercise
      • willing to commit to 45-min sessions, 3 days/week
        • 10:30am MWF
          OR
        • 5pm MW & 8am or 9am Sat
      • 30-55 years old
      • want to feel better & get leaner
      • have 5+lbs of fat to lose
      • would like to build strength and confidence
      • are stressed and busy
      • have trouble with restrictive dieting
      • are goal driven

If you know someone who wants to start, NOW is the time to give them that friendly nudge to get in here (or blindfold them and throw them in your car… whatever works).

Referral Bonus:

August 15th – October 15th 2018

When your friend comes to class:

  • you get a $10 gift card to Ellie’s Table – take your friend to coffee after class – ON US!
  • if your friend stays for 3 months, YOU get $50 credit on your account (our regular referral thank you gift)
  • if your friend stays for 3 months, THEY get $50 credit too
  • you get entered in a drawing to win $100 CASH!

The 10-Week Kickstart Challenge

By | Pacific Strength | No Comments

The “Focus on Moving More & Enjoying Training so that we can actually Make Positive Changes in our lives rather than focusing on Weight Loss Every Time” Challenge

If you know me, you know I love transformation/weight loss challenges (not really).

I know that other people love them and it’s good to have a goal and all…

BUT, what I REALLY LOVE doing is helping people feel good about themselves, their bodies, and about what they’re able to do.

I REALLY LOVE when my students stop caring about a number on a scale and focusing more on how they FEEL and what they CAN DO!

And to be honest… if you actually NEED to lose weight, THAT is when it happens – when you STOP FOCUSING ON IT!

 

So, instead of having ANOTHER weight-loss challenge, let us instead focus on:

  • MOVING MORE

  • GETTING STRONGER
  • ENJOYING TRAINING

  • MAKING POSITIVE CHANGES

    • WITH FOOD

    • WITH SELF-TALK

    • WITH EXERCISE

And let’s do it together!

Challenge Begins Monday, September 17th

  • Sign up & get your Kick-Start Goal-Setting Session before that!
  • 10-weeks takes you up to Thanksgiving
  • $600 for 10 weeks (2 payments of $300)
    • goal setting & fitness assessment session
    • 3 classes/week
    • 10-weeks of classes to help you meet your goals
    • nutrition guidance
  • $550 if you sign up before September 10th
  • $525 each if you get a buddy to sign up with you
    • email me for promo codes!

SIGN UP NOW!!!

Who is the challenge for?

Women, ages 30-55, who answer YES to the following:

  • you want to start making positive changes when it comes to food and exercise
  • you are willing to commit to 45-min sessions, 3 days/week
    • 9:30am MWF
      OR
    • 5pm MW & 8am or 9am Sat
  • you want to feel better & get leaner
  • you have 5+lbs of fat to lose
  • you would like to build strength and confidence
  • you are stressed and busy
  • you have trouble with restrictive dieting
  • you are goal driven

SIGN UP NOW!!!

Why We Do What We Do

By | KB Lifts, News & Events, Pacific Strength | No Comments

I’ve been thinking a lot about this recently:

Why does this gym exist? When it would be much easier and far less time to focus on personal training out of homes & online training…

Why do we focus on strength? When weight-loss is an easier sell…

Why do we want people to be strong for life? When competing every day and posting pictures of students falling over due to fatigue seems to create attention…

Well for one, if you know me, you’ll know that I’ve never been one to take the easy road. 😉

But also, I want to do what I KNOW is right for our students. What I KNOW will bring them long-term, sustainable results. And although I want to make a living doing what I’m doing, I wouldn’t be able to put my head on my pillow at night if I were charging money for a service in which I’m tricking people into thinking they’re making progress when they’re only spinning their wheels.

 

Here’s our philosophy:

Why do we have a gym?

We truly believe in personal connection. That’s why our studio is small. We don’t want classes of 30 or more. We want fewer than 12 people in each class and we want to make sure everyone is getting the most out of their training session, getting the personal attention they need, and staying safe and injury free.

We also know that by building a community, we’re stronger together. We’ve hiked, collected gifts for families for the holidays, and done fundraisers for friends in need. In this ever-growing virtual world, there’s still nothing like connections with real humans.

Why do we focus on strength?

I KNOW that life is better when you’re stronger. Everything is easier: from childbirth, to running a 5k, cleaning the garage, gardening, travel, getting up off the floor, the list goes on…

And what I’ve found with many students is they either believe they’re strong or they think they’re not. And a lot of times, those ideas are based on the presidential fitness test they performed in middle & high school. The problem is, no one ever took the time to TEACH them how to be strong. The test was… can you do a pullup or a pushup? The answer was: Yes or no.

The truth is, strength is a skill that can be taught to everyone! Yes, some people have more natural ability in the area of strength, but EVERYONE can build strength. And when you build strength, doors start opening to things you never thought you’d be able to do, physically (and mentally for that matter… but that’s a whole other blog).

Why do we want to be strong for life?

It’s popular now to be strong for a day – to push yourself to exhaustion and post on facebook about how you’re “so sore” you can’t train for another week. But when you think about that – you just lost a week of training!

I think we get that because we watch athletes on TV who are pushing themselves in professional sports games, the olympics, marathons, etc. We see people falling at the finish line or pushing themselves to the brink and either winning the gold or getting injured. We want to be like them!

But real athletes may push themselves to the brink once, MAYBE twice a year. And the stakes are high – they make their living competing in the sport or off endorsements from winning. They spend the majority of their time training moderately and pushing themselves every so often, in a very calculated way.

Most of us will never be in a situation where we’re being paid for a sport. But we can learn something from these athletes – to be in the best shape YOU can be in, train moderately most of the time, push yourself every so often, and train for something & challenge yourself once a year if you feel up to it.

That doesn’t mean we don’t work hard. Come try a class and see for yourself. It just means we’re smart about the way we design and implement our sessions. We want you to feel BETTER when you leave than when you came in, NOT beat down & exhausted.

We train the way athletes REALLY train, not how we see athletes compete.

 

Want to try a class?

Our TRX & Foundational Strength Classes are a good starting point. Come to these classes to sweat, stretch and learn the foundations of building strength. If you’ve never done kettlebells before, the TRX is a great place to start.
If you’d like to try kettlebells, email me at valerie@pacstrength.com & we’ll set up a time to get you to the gym to learn the kb basics!

Swings & Getups

By | Pacific Strength | No Comments

Those of you who know StrongFirst & who’ve read books by Pavel Tsatsouline, know that Pavel is someone who can get deep into the research side of strength training. He is also brilliant at simplifying that information so that we (the average Joe), can use that research to get stronger.

In a world where everything seems to be getting more complicated, this type simplification is a breath of fresh air.

Just for fun, let’s play “ask Pavel”:

Q: Hey Pavel, I want to get stronger. What do you recommend?
A: Swings & Getups.

Q: Hey Pavel, I want to lose weight. What do you recommend?
A: Swings & Getups.

Q: Hey Pavel, I need to increase my range of motion & joint mobility. What do you recommend?
A: See an FMS specialist. Then start Swings & Getups.

Q: Hey Pavel, I want to tone. What do you recommend?
A: Toning is stupid. But if you want that, do Swings & Getups.

The joke is that “Swings & Getups” are Pavel’s answer to every fitness question.

Although it’s funny. & simple. It really does work for all of those things. Changing the intensity, the duration, the weight can achieve the desired results for anything you want to accomplish.

 

Have a goal?

 

Come talk to me or send me an email & I’ll give you a Swing & Getup plan to meet your needs!

 

Better yet?… come to class all month – we’ll be breaking the turkish getup into parts so that by the end of the month, you’ll be an old pro!

TSC Training Starts February 19th!

By | Pacific Strength | No Comments

Seems so far away but it’s time to start training!

The Tactical Strength Challenge tests:

  • Max Strength with the Deadlift
  • Bodyweight Strength with the Pull-ups and Flexed-Arm Hang
  • Strength Endurance with 5-minutes of Snatching

There’s no better way to reach an all-around fitness goal than to train for these three events.

First, if you’re planning to compete, SIGN UP NOW through StrongFirst & get your official tshirt!

February 17th is 8-weeks away. I’d like to know who’s competing and who needs a program by February 12th so that I have time to write your programs!

Training Plan Options:
(1) Use one of your previous plans & train on your own or during regular class times ($0)
(2) Use one of your previous plans, I will change the numbers to reflect your current goals, adjust what didn’t work, & you can work it into your schedule ($50)
(3) Totally Personalized New Plan – An 8-week program training program that includes everything you plan to do for your training (including surfing, running, yoga, pilates, hula-hoop classes, etc)   ($100)

plus… Marilyn’s 79th birthday is the day after the TSC this year. Come see her compete in the deadlift & stay for a celebration!

2018 Challenge – Simple & Sinister

By | Pacific Strength | No Comments

For the 2018 Challenge, we’re adding Swings & Getups to your regular routing, a la Pavel’s Simple & Sinister.

I have a couple extra copies of the book at the gym you can pick up for $20 if you’d like to have one on hand. But I’m going to break down the routine for you here:

 

Simple:

I’m making it even simpler than Pavel’s simple, because Pavel doesn’t really do simple =)

So our “Simple” version is for you to add this to any day you wouldn’t normally train:

  1. 100 Total Swings, any style (2-hand, one-hand, alternating), any weight
  2. 10 Total Getups, any weight, even no weight or a shoe

It’s really that simple. No time limit. Just go with how you feel.

*One stipulation: the swings should be powerful (not necessarily heavy), so when performing the 100 swings, do 10 powerful swings at a time, & shake out/rest as needed.

 

Sinister:

Our version of “Sinister” will be to hold yourself to the time constraints.

  1. 10 Single Arm Swings every 30-seconds for 5-minutes, switching arms each round
  2. rest 1 min
  3. 1 Get-up every minute for 10-minutes, switching arms each round
  4. Get heavier as it gets easier

 

A Couple Caveats:

  1. If you’re going for Sinister & you don’t feel awesome one day, do a Simple day
    • no judgements
    • no time
    • something is better than nothing
    • a light day when needed is better than pushing through a hard day when your body is saying NO!
  2. If you’re going for Sinister & you want to move up in weight, do so slowly
    • move one round (each arm) of swings to the next heavier weight (preferably the 2nd or 3rd round)
    • add more rounds at the heavier weight until all rounds are with the heavier weight
    • same goes for Getup
  3. Getup & Swing weights DO NOT have to move up at the same time or at the same rate

 

Your Challenge will include:

  • a calendar to track your training (because you know you need one for 2018!)
  • measurements before, half way, & at the end
  • reassessment & progress check half way
  • FMS before & at the end
  • a facebook message group for those doing the challenge
  • guidance from me on how to progress/handle challenges you may face

 

Click here to JOIN the Challenge NOW