During these chilly winter months, it’s easy to go a little stir crazy staying indoors. If you’re like us and crave some fresh air, here’s a list of our cold weather favorites that will help you stay warm when you take your workouts outside. Warm Base Layer: It’s important to start with a great moisture-wicking long sleeve to keep your body insulated. This Under Armour Authentic Mock is perfect to layer under a sweater or lightweight … [Read more...]
How to actually clear your skin!
Why I ditched my 12-Step Skincare For years I had dull, tired-looking skin that I spent so much time and money maintaining. And even then, I was never quite happy with the options out there – harsh ingredients, expensive treatments, 12-step routines… none of it was for me. Nobody’s got time to do that stuff every night! Since I’m all about efficiency, I wanted a product that would give me great skin without all the hassle. With that, I’m … [Read more...]
Mary Crafts’ Transformation Story
My real fitness journey began at the age of 50. Up until then, I certainly lived most of my life, 50 years of it, in a very unhealthy, unfit space. I had tried to do what I think everyone who has lived an overweight life does and tried to do what I could on my own. It works for a while and you lose weight, but then you gain it right back and get stuck in this yo-yo of weight loss. That was my life for a long time. Then at age 50, when I got back … [Read more...]
The Mental & Physical Benefits of Gratitude
Mental health has been a hot topic the past couple of years. After being in isolation during COVID, and with superstar athletes like Michael Phelps and Simone Biles championing mental wellbeing, conversations about and resources for mental health are more prevalent than ever before. One simple place to start to improve your mind and mood? Be grateful! GRATITUDE MAKES YOU HAPPY Telling others how much they mean to you and how much you appreciate … [Read more...]
DIY Pumpkin Pie Spice & PSL Syrup
Sure, you could buy pumpkin spice at the store, but with just five ingredients, it’s easy enough to make at home! Add it to your baked goods this fall, a Thanksgiving pumpkin pie, or make your own pumpkin spice syrup for an at home PSL (pumpkin spice latte, for those of you who’ve never had one before)! PUMPKIN PIE SPICE Ingredients: 3 tablespoons ground cinnamon 2 teaspoons ground ginger 2 teaspoons ground nutmeg 1 teaspoon ground … [Read more...]
Hacks To Become The Hottest Women 
Do you desire to know how to make yourself more appealing to people? Let’s be honest: there are certain females who seem to captivate others effortlessly. They walk into a room and people swarm all around them. There are other females that don’t have to work too hard to get the male attention they want. Then there are you! You’re wondering why you can’t get a hot date or why you’re always the nice girl at a party. … [Read more...]
Six Tips to Stay Well During Emotional Wellness Month
With a change of season comes a change in mood, and though fall can signal abundance and maturity, for some of us it means colder months and darker days lie ahead. To keep those positive fall vibes going, and in honor of October, which is Emotional Wellness Month, here are six ways to connect, stay positive, and prioritize you—straight from some famous OGs. Serena Williams: Sticks to Boundaries Between Work and Personal Life. Most anyone knows … [Read more...]
Intense Pulsed Light Everything You Need To Know Right Now!
Wrinkles, dark spots, and other skin problems are common among both men and women. This may be the product of constant exposure to pollution. Genetic factors may also play a role. However, aging is often the most common reason for it. Cosmetic products in the market promise to render treatment for these skin problems. However, all of them work. That is when light therapy comes to the limelight. Intense Pulsed Light (IPL) treatment is one such … [Read more...]
8 Reasons to Join a Gym Today
Whether you’re gym-obsessed and looking for a new healthy community or are just thinking about your very first group fitness class, the benefits of joining a gym have never been more impactful. We’ve got your guide: Here are eight reasons why a gym membership, and being active, is worth it! Get Healthy A no-brainer! We all know that getting—and staying—healthy is key to both mental and physical wellbeing. And given the past few years of riding … [Read more...]
Chart for Obesity to Reduce Weight
Getting back in shape is an uphill task. If you have been trying to do so yourself, then you need to follow a low-fat diet. Making a diet chart for obesity and adhering to it is extremely important in such a case. How to calculate body mass index (BMI) If you have been worried about your weight, and want to know where you are to set a goal for yourself, you need to figure out your BMI. To do so, you need to follow the simple … [Read more...]
Exercise and Immunity
We all know exercise is a key component to healthy living. An active lifestyle that includes strength training, cardio, mobility, and NEAT (non-exercise activity like stair climbing or chores) have been shown to contribute to a longer lifespan and improved quality of life. But supporting the immune system is also the key to maintaining a high quality of life. Exercise and physical activity cause stress to the body that force changes to happen at … [Read more...]
Gym Bag Checklist
Heading to the gym after work, or maybe you’re getting in an early morning sweat sesh before going to the office? Here’s list of must-pack gym bag essentials so you never leave an important item at home. Early Morning Workout You’re probably heading to the gym in your workout clothes, but don’t forget to bring everything you’ll need for the rest of your day: If you plan on showering, bring a towel, soap, shampoo, conditioner, and shower … [Read more...]
Suffering from Social Anxiety? Here’s How You Can Get Help!
Are you afraid people will judge you in everyday social interactions? Are you self-conscious when interacting with others? Do you try and avoid any meetings because you’re anxious and fearful? Have you been feeling this way for some time? Do they make it hard for you to go about your day? You might have a social anxiety disorder if you’ve answered yes to all these questions. Social anxiety disorder is a persistent, intense fear of … [Read more...]
Daily Protein Requirements for Gym Goers
Nutrition can be a controversial topic in the fitness industry. Fad diets come and go, but there are two key factors to consider when thinking about overall health, weight, and nutrition: our bodies require protein to complete various functions, and more calories in versus out will result in weight gain. The following information provides a general overview of why and how protein should be added to a balanced diet consisting of whole and … [Read more...]
Arnold Schwarzenegger, The multi-talented muscular man
If you have been looking for inspiration to work on yourself, then who better than Arnold Schwarzenegger? He is a man of many talents, and he has achieved things that normal people like us can only dream of. Read on to find out all about this enigma. Arnold Schwarzenegger – The Man Himself Arnold Schwarzenegger, born July 30, 1947, is an Austrian-American actor and politician. His career has been quite colourful, as he has also been a … [Read more...]
5 EASY Ways to Start Losing Weight Today
easy ways to lose weight fast Looking for easy ways to lose weight fast? We all know the quick-fix diets don’t work. In fact, these are 5 diets I stopped doing to Lose 45 pounds! That said, there are little daily habits you can add it that will help you start losing weight today! If you need a place to start, add these science backed tips into your daily routine! 3 HEALTHY ways to Lose Weight: 1. Eat More Fiber: … [Read more...]
Vasa Fitness: Active Recovery vs. Rest Day
It might seem counterintuitive to take a break when you’ve been putting in a lot of work to achieve your fitness goals, but taking the time to rest will allow you to recover and become more resilient, making it easier to achieve your fitness goals in the long run. During a challenging fitness routine, your muscles get torn down. When you rest, you give your muscles a much-needed chance to rebuild. Muscle fatigue and mental burnout are two factors … [Read more...]
Plant Based Bites
Need a quick pick me up? Nutrient-rich energy bites will help you power through the day. This plant-based snack is made with natural ingredients and perfect when you’re craving something sweet. They’re a great snack to eat on the go, to pack for work or school, and even while you’re binging your favorite show. Plus, the whole family will enjoy them! Check out this recipe, or make it your own by adding in some of your favorite ingredients. … [Read more...]
3 Exercises for Better Posture
The way a body can move is incredible! From sitting and standing to lying down, running, twisting, and turning, the number of positions our body can maneuver into is amazing. One of the more important body positions? Posture. I’m sure you can remember a time when someone told you to stand up straight: shoulders back, eyes forward, and chin up. While it sounds easy enough, many people are unable to get into this upright position due to weakness … [Read more...]
Katie’s Top 5 Tips for Boosting Energy Naturally
Sometimes we find ourselves in need of a little pick-me-up. I get it! We all have those days. Maybe you’ve had a long week or you didn’t sleep great last night. Maybe your hormones are throwing you off. You could be stressed, traveling, under a tight deadline, or not getting the nutrients your body needs from your diet. There are pretty much a million things that could be making you feel tired. So if you’re looking for a way to fight your … [Read more...]
3 Easy and Delicious Popsicle Recipes
Summer is upon us, and the weather is heating up! Looking for a cool, sweet treat? These three popsicle recipes are super simple to make and sure to be a hit. Try them out and let us know which one is your favorite by tagging @vasafitness on Instagram! INGREDIENTS Strawberry Orange Popsicles 1 cup frozen strawberries 1 Tbsp lemon juice 1 cup orange juice 1 tsp vanilla extract Mixed Berry Popsicles 1 cup frozen mixed berries 1 cup almond … [Read more...]
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