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Achieving Fitness

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Achieving Fitness is hosted by Jason and Lauren Pak, who co-own a gym together in Somerville, Massachusetts. They have been fitness coaches for over a decade now and are committed to bringing inclusivity and positive vibes to the fitness space!

Achieving Fitness is hosted by Jason and Lauren Pak, who co-own a gym together in Somerville, Massachusetts. They have been fitness coaches for over a decade now and are committed to bringing inclusivity and positive vibes to the fitness space!
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Achieving Fitness is hosted by Jason and Lauren Pak, who co-own a gym together in Somerville, Massachusetts. They have been fitness coaches for over a decade now and are committed to bringing inclusivity and positive vibes to the fitness space!






#AskAchieve 87: Muscle Tightness, Working Through Mobility Restrictions, StrongLifts 5x5, and How We Encourage Consistency With Our Members!

What's up, Achievers?! It finally happened! Kendrick Austin Pak was born at a whopping 9lbs 3oz at 8:54am on 10/17/18 and 21 inches long! We summarize what happened and how we came up with his name! In our first question, we answer a question from a professional soccer player who was wondering what he should do about the tightness he's feeling from his lower body (4:25). Next, we cover a question from a personal trainer who was wondering how they should go about working with an overweight...


#AskAchieve 86: How Much Protein You Should Get In A Day, Choosing Between Total Body vs. Upper/Lower Splits, and How to Transition from Isolation Based Training to Powerlifting!

What's up, Achievers?! Nope, still no baby, which means more podcasts! haha In the first question, we talk about how much protein you should strive to get each day (4:47). We then covered how to choose between 3 total body workouts a week versus 3-4 upper/lower body workouts a week (11:40). Lastly, we discussed how to transition from performing primarily isolation-based strength training exercises to more compound-based powerlifting (19:14). We hope you enjoyed this episode! If you did, we'd...


#AskAchieve 85: How to Address Your Posture, Pilates and "Imprinting" Your Lower Back, and Guidance with Strength Programming!

What's up, Achievers?! No exciting news to report - still no baby! In our first question, we talk about how to address your posture and whether or not it's even necessary to be overly concerned about it (2:55). Here's the link to the t-spine video we talked about in the show: Next, we discuss whether or not we think you should "imprint" your lower back to the floor when performing floor-based core work (10:05). Finally, we give some advice on how...


#AskAchieve 84: The Lower Body Episode - Squatting Below Parallel, Knee Pain While Squatting, and Big Toe Pain While Lunging!

What's up, Achievers?! We may or may not have had our baby by the time you listen to this - we recorded this right after our Monday episode so we didn't leave you hanging if we did! In the first question, we dive into why a person might not have any problems squatting below parallel while pushing a plate out in front of them, but can barely hit 90 degrees when a bar is on their back (5:12). We then talk about how we address bilateral and unilateral knee pain while squatting (9:40). Finally,...


#AskAchieve 83: Should You Perform Partial or Full Range of Motion Squats, Should You Take Whey Protein, and How We Find Our Coaches for Our Gym!

What's up, Achievers?! Baby is STILL not here so we're back! In the first question, we do a deep dive on the efficacies of partial vs full range of motion squatting (1:41). We then covered if we think you should take whey protein or not, and our general view on supplements as a whole (11:32). Finally, we talked about how we select coaches for our gym, Achieve Fitness, and how we recruit them in the first place (16:04)! We hope you enjoyed this episode! If you did, we'd love you forever if...


#AskAchieve 82: Push-Ups After Pregnancy, Strength Training Workouts for Fat Loss, If Distance Running Will Hurt Your Strength Gains, and How Long Should You Hold a Plank For!

What's up, Achievers?! Still no baby yet! Lauren is visualizing that it's going to happen this Friday - so cross your fingers! In the first question, we talk about how to go about developing the core strength required for push ups after pregnancy (1:48). We then discuss how we modify and adapt our strength workouts for if someone's main goal is fat loss (6:46). We then went over our thought process on whether or not long distance running would impact a person's strength gains (14:02)....


#AskAchieve 81: Lower Back Pain, Squatting With Ankle Mobility Restrictions, and Dealing With Weight Fluctuations!

What's up, Achievers?! We're about 10 days our from Lauren's estimated due date so we're in full-on BABYWATCH! We're more than likely going to take a week or more off once the baby comes so if you don't hear from us for a minute - you'll know why! In the first question of this episode, we delve into lower back pain with certain positions. (2:58) Next, we cover whether or not you can still squat/deadlift/clean if you have ankle mobility restrictions. (6:08) We also talk at length to a person...


#AskAchieve 80: The Coaches' Episode and a Special Announcement for Coaches!

What's up, Achievers?! This episode is specifically for all you coaches, personal trainers, and fitness professionals out there! We cover topics like when we talk about mindset and nutrition habits during our training sessions, what we do if we think our workouts progress clients too slowly, and if we make any modifications during our assessment process if we're working with someone who is elderly. At the end of the episode, we discuss a project we've been working on for quite some time now....


#AskAchieve 79: How to Continue to Overhead Press When You Workout At Home With A Low Ceiling, Pregnancy Workout Modifications, And How to Adjust Sets, Reps, and Exercise Selection According To Your Goal!

What's up, Achievers?! Special two year wedding anniversary episode from yours truly! We just spent a wonderful weekend in Cape Cod (and crossing our fingers that the baby wouldn't come while we were stuck in traffic ha!). The first question was pure logistics - how do you continue to work on overhead pressing when you just moved, and you have to workout at home and you have low ceilings?? (1:39) Next, we talk about some modifications during pregnancy, and how to approach things from a...


#AskAchieve 78: The Differences Between Olympic Lifting, Powerlifting, Bodybuilding, and Crossfit, Methods for Healthy Eating, and How to Maintain Positivity During Setbacks!

What's up, Achievers?! Really, really good episode here in our humble opinions! Lots of tangible advice that you can follow - we hope you enjoy! In the first question we talk about the differences between Olympic Weightlifting, Powerlifting, Bodybuilding, Crossfit, and general strength training (3:38). Next, we covered some methods you can use to maintain healthy eating besides meal prep. You don't have to perfectly cook and weigh all your meals in order to eat "healthy" - there are a lot of...


#AskAchieve 77: Imbalances While Squatting, If Foam Rolling is Enough When You Have Knee Pain, and Shoulder Pain After Playing Tennis!

What's up, Achievers?! In this episode we really delve into injuries and pain. Oftentimes, when we have an injury or setback it can feel really debilitating - not only physically, but mentally and emotionally as well. Hopefully after listening to this episode (especially the last question), you'll have a better sense of how to go about managing your health and fitness and overall mindset next time you experience pain and/or injury. The important thing to always note is that your body is very...


#AskAchieve 76: Workout Modifications to Break Past a Plateau, What We Think About Fasted Workouts, and Our Top Community Builders for Achieve Fitness!

What's up, Achievers?! We missed you all! It's been a whole week since we've last connected! :( Lot of fun questions in this one! We first started with how to modify someone's workouts program in order to break past a plateau. A couple episodes ago, we discussed things from a more general and nutrition standpoint and this time we dug a little bit deeper into the exercise side of things (2:27). The, we talked about what we thought about fasted workouts, and how science is important, but your...


#AskAchieve 75: The ULTIMATE Guide to Losing Weight!

What's up, Achievers?! This might be our longest episode to date, and rightfully so because it covers everyone's favorite topic: weight loss. We dive really deep into mindset, nutrition, and training principles we adhere to when working with our members. The big question we always return to is: "Do you truly want to lose weight, or is it something that you think you should be trying to do?" We're happy with how this one came out and we think a lot of you will get a lot of value out of this...


#AskAchieve 74: Should You Eat Every 2-4 Hours, Is It Okay to Bench Press on the Smith Machine, How Many Exercises You Should Include in Your Workout, and Is Nutrition the Biggest Factor for Health and Fitness Success!

What's up, Achievers?! Hope you all had a wonderful weekend and we are back with another podcast! In question one, we discuss the concept of eating every 2-4 hours and whether or not it is superior for "stoking your metabolism" (2:34). Next, we talked about a specific person who happens to have better results dealing with shoulder impingement when benching on the Smith machine rather than using a barbell. We go over whether or not we think she should stick with the Smith machine, and some...


#AskAchieve 73: Should You Foam Roll Your IT Band, Neck/Shoulder Pain from Pull Ups, the Most Efficient Warm Ups, and Tips for a Grad Wanting to Open Up Their Own Gym!

What's up, Achievers?! Really, really solid episode today for you all - even though we felt jet lagged because of a fire alarm that woke us up in the middle of the night! There is a little static for some reason at the end of question one, but it seemed to work itself pretty quickly. We first discussed all of the contradictory advice and information concerning foam rolling, and rolling your IT band (2:33). We then covered what to do if you're experience shoulder and neck pain from pull ups....


#AskAchieve 72: How to Deal With Slow Progress in the Gym, How to Breathe During Different Exercises and Rep Ranges, , and If You Need a Business Degree to Open Up a Physical Therapy Clinic!

What's up, Achievers?! In today's episode, we discuss how to deal with "slow" progress in the gym and how we approach it with our members (3:18). Next, we talked about how to approach breathing during low rep exercises, high rep exercises, and cardio based exercises (10:28). Lastly, we cover if we think it's necessary to have a business degree to open up at physical therapy clinic (14:38). We hope you enjoyed this episode! If you did, we'd love you forever if you left a rating and review on...


#AskAchieve 71: Decreasing Hamstring Pain and Increasing Glute Activity During RDLs, Which Muscles You Should Feel During Squats, and How to Address a Weight Loss and Strength Plateau!

What's up, Achievers?! We've got a GREAT episode for you all today - we received some really great questions that are slightly different, which allowed us to go really deep in our answers. First off, we discussed how to decrease hamstring activity (to the point of pain) and increase glute activity during RDLs and Single Leg RDLs (2:35). We then covered what muscles "should" be working during a squat and if it's okay to not feel your quads as much during them (7:09). We also talked about how...


#AskAchieve 70: How We Opened Up Achieve, Wrist Straps and Weight Belts, and How to Keep Your Elbows Straight During Overhead Exercises!

What's up, Achievers?! This one was fun one, because we talked a little bit about our origin story - where we got our start as fitness coaches and how we transitioned to being gym owners and opening up Achieve. We expand on our mission and how it has evolved up until this point (2:48). We also cover our thoughts on whether or not wrist wraps and weight belts are good to use, and whether there's a time and a place for them (18:09). Lastly, we talk about how to keep your elbows locked out...


#AskAchieve 69: Are Isolation Exercises Worth It, What To Do If Your Shoulders Are Popping, And How to Address Plateauing Weight Loss!

What's up, Achievers?! Super fun episode for you all today! In this episode, we talk about whether or not isolation based exercises like tricep extensions have any merit in a stregnth training program (2:33). We also cover what to do if your shoulders experience that "rice crispies" style popping when raising your arms overhead (10:09). Lastly, we talk about what to do as a personal trainer/fitness coach if your client is working really hard and making strength gains, but their weight hasn't...


AskAchieve 68: Rapid Fire Q+A! How We Started Lifting Weights, How to Increase Your Squat, Squats During Pregnancy, 5 Steps to Losing Weight, and More!

What's up, Achievers?! Another rapid fire q+a segment - this one wasn't quite so "rapid fire" as the last one, but we got through 6 or so questions in about 25 minutes. This episode runs the gamut from increasing your squat numbers to getting more confidend with your deadlifts all the way to our 5 step process for losing weight as well as what keeps us motivated! We hope you enjoyed this episode! If you did, we'd love you forever if you left a rating and review on iTunes - it seriously helps...