Training With Intention

08/18/2023

Do you struggle with pain or numbness in your glutes, hip or upper leg? Your Piriformis might be to blame.

We have a simple 10-minute stretching routine that can help loosen this muscle and help you regain painless mobility. That should be followed by a few strengthening exercises.

Message us for more details!

08/18/2023

04/18/2022

04/13/2022

Did you know we offer subscription plans??

Whether you live somewhere other than Illinois, or just can’t afford a gym membership, we have a plan for you!!

Choose from one of our three plans below:

Mindful Movers - You gain access to a customized training program, a support group and 1:1 coaching calls with our trainer!

Wellness Warriors - Gain access to everything included with Mindful Movers (customized training program, support group, and 1:1 coaching calls) as well as a personalized meal plan and weekly check-ins with our trainer!

Intentional Icons - Gain access to everything included with Wellness Warriors (customized training program, support group, and 1:1 coaching calls, personalized meal plan and weekly check-ins), as well as two weekly virtual training sessions.

If any of these plans interest you, shoot us a DM 😊

04/07/2022

Although this is certainly far more difficult in the Summer months, as it may require getting an early-ish night whilst the sun is still out, we recommend getting up early and getting your exercise done first thing. This energizing method is also a great way to start your day (even though it may not feel like it when the alarm wakes you). Long, stressful work days and the pressures of maintaining our social lives can make it difficult to stick to an after-work routine. If this is how you feel, getting it out of the way early is the way to go! 

The upside to early morning exercise during the summer months is that the weather is often lovely at around 6am, meaning you can have a refreshing work out in the sun before breakfast! Where possible, take advantage of this weather whenever you can. Any time spent outside, taking in the fresh air, is going to be good for you. If you have ten minutes to spare, take a short walk. Maybe try to squeeze in a midday run. Even just doing some stretches in the park is better than nothing. Being proactive in this way will have multiple health benefits, not just for your body, but for your mind too.

04/04/2022

If you want to fulfill your dream, or you want happiness or success in your life, then you must have the potential to achieve those things. Potential means not physical potential, it needs your inner strength. You must have the willpower to achieve your goal. If you are facing any hardship in the way of your goal, you need to focus only on the possibilities of getting those goals.

This is why our motto is “Only You Can Fix You.” You are the person in the drivers seat of your life, you control the trajectory of your life. Let us help guide you on your fitness path.

04/01/2022

Now that you know what your purpose is, as well as what your goals are for the week, you’re aware of the amount of time and dedication that’s required from you in order to accomplish your goals. Therefore, you have to do everything in your power to protect your time and energy, or else you run the risk of doing more than you can handle, which will only lead to you ending up frustrated and stressed out.  
So, if a friend asks you to do a favor for them this week and you simply don’t have the time, energy, or money to spare, rather than just saying yes and doing whatever it is to make your friend happy, say no. While creating boundaries isn’t always easy, having good boundaries will keep you from overextending yourself and will in turn lead to a happier and healthier life. That’s because saying no to things that you don’t want to do will allow you to say yes to things that light you up and actually get you excited. And remember, you don’t need to clarify anything or explain yourself whenever you decline an invitation. No is a complete sentence.  

03/31/2022

I believe writing and the self are intimately connected. Through writing, you can explore your unconscious thoughts and learn more about your desires, your fears, and ultimately what you most want out of life. The tricky part, though, is learning how to get past the self-critical conscious mind. It’s not always so easy to push aside the voices of I-can’t or I-shouldn’t to the clear part of the mind where you know exactly what you want and have no doubts that you can achieve it.

03/21/2022

There are many ways to deal with distressing situations. Often times, your mindset is crucial to managing distress effectively. Do you criticize yourself for not getting enough done at the end of the day? Or are you hard on yourself when things don’t go as planned? No matter what your goal is, a negative state of mind—one that’s pessimistic, self-critical, or discouraging—won’t do you any good.

There’s a great DBT skill that you can apply to improve your mindset, feel less stressed, and reach your goals: “Give Myself Credit.”

The idea with this technique is to appreciate every step, no matter how small, that you take towards your goal. When you practice “Give Myself Credit,” you essentially become your own cheerleader. You focus on praising yourself instead of putting yourself down. By being mindful of your daily achievements, you can appreciate the progress you’ve made and recognize how far you’ve come. Even if a step doesn’t go exactly as you wanted, “Give Myself Credit” encourages you to celebrate and acknowledge the fact that you tried.

It can be easy to focus on the negatives, rather than the bright side of what you’ve done. Especially when life is chaotic, it’s easy to forget to recognize what you’ve accomplished. That’s why it’s so important to give yourself a pat on the back every so often. Congratulate yourself for passing a tough test. Cheer yourself on as you finish your chores. Recognize your efforts at work and honor them with a good dinner. Celebrate your successes and keep pushing forward.

03/17/2022

We all need something to look forward to in life.

In fact, a healthy sense of “anticipation” can often help energize our lives, and even help us get through tough times.

While living in the present is a very beneficial thing – sometimes the present can feel a bit annoying, frustrating, tedious, or intolerable.

When we find ourselves in those less-than-ideal present moments, having something to look forward to in the future can give us the motivation and persistence to keep moving forward even during those difficult times.

The most simple and common example of this is having a bad week at work, but you have some fun plans for the weekend and that keeps you focused on fulfilling responsibilities until you can finally reward yourself.

03/14/2022

Sometimes it feels like we’re programmed to hate Monday. Like our weekend fun or relaxation comes to an end, and now it’s back to “real life”.

But it’s all our real life.

Monday isn’t the problem.

Monday isn’t an interruption.

Monday is another blessing and chance to pick up where we left off. Every fresh start to the week is another opportunity to learn new things and apply what we already learned.

Whichever memories you have from the weekend, say goodbye to them all and take advantage of the start of a new week.