Recovery and rest between tough workouts are two of the most overlooked aspects of fitness routines. Your body is like a car that needs to refuel its gas tank more frequently the faster or farther you drive it. If you don’t take the time to stop at the gas station, you’ll end up breaking down on the side of the road. Recovery allows the body to repair itself and prepare for future workouts. Your body will feel fresh, and your performance will be at its highest when you allow it to adapt to the hard work you put in. When rest and recovery are skipped, you’ll notice a decrease in motivation and ..read more

Starting a fitness journey can seem like a daunting task. What exercises should I do? How often should I go to the gym? How intense should my workouts be? How many burpees do I need to do? These are some common thoughts that might cross a new gym member’s mind as they walk into the gym for the first time. Keep in mind there’s no right way to work out, there’s only what’s right for you. So, before you start comparing yourself to the guy or gal on the machine beside you, congratulate yourself for doing more than you were able to yesterday, last month, or last year. Here are nine steps to make th ..read more

As the days grow longer and the flowers begin to bloom, there’s no better way to celebrate the season than with a refreshing cocktail in hand! Check out our favorites we’ll be sipping all spring and summer long!   Healthy-ish Margarita INGREDIENTS Pitcher – Serves 8: 2 cups tequila 2 cups lime juice (approximately 20 limes) 1 1/2 cup orange juice 3 Tbsp agave nectar 1 cup ice DIRECTIONS In a cocktail shaker add ice, tequila, lime juice, orange juice and agave nectar. Shake and serve in a sugar- or salt-rimmed glass.     Strawberry Mint Spritzer INGREDIENTS 1 Serving 4 cup ..read more

Springtime brunches are in full swing and with Mother’s Day coming up, what better way to celebrate? This French toast bake is easy, delicious, and perfect for the whole family to enjoy. Customize it with your choice of toppings and enjoy this protein-packed, healthier baked French toast. It’s a great way to start the day with a satisfying and wholesome meal!     INGREDIENTS 16 slices whole wheat bread  4 large eggs  1 cup egg whites  1 ½ cups milk of choice   1 tsp vanilla extract  1 tsp ground cinnamon  1/4 tsp nutmeg  ¼ cup maple syrup&nbs ..read more

My story starts five years ago. I had knee surgery, and my physical therapist advised me to continue exercising at home with a stationary bike or to go to a gym. I decided to check out VASA since it was close to my house. When I signed up, I was offered a free training session with a Personal Trainer. I’d never had one before, so I didn’t really know what to expect. At the time, I was using a cane, and my confidence level was really low—I couldn’t even look up to meet people’s eyes. I was so ashamed of how I looked. I didn’t really know if they could help me, but I knew I needed to give it a t ..read more

Spring is almost here and that means warmer, sunnier days are ahead! One of the best parts of spring is the variety of fruits and veggies that become available. Here are some great in-season choices for your meal prep, cooking, and baking needs. Spring Fruits: Strawberries: Strawberries are sweet and high in vitamins, antioxidants, and fiber! Strawberries are great to incorporate into smoothies, salads, or for simple snacking.     Kiwi: This fruit is packed with vitamin C and antioxidants. Slice them and add to fruit salads and yogurt parfaits or simply peel and eat them on their ow ..read more

Including yoga in your weekly workout routine provides several benefits to your overall strength. Many consider yoga to be a passive practice that only helps with flexibility and relaxation; in reality, yoga is a much more active activity that enhances strength and mobility. Here are a few ways to work yoga into your weekly fitness routine to enhance your strength and flexibility. Create Space for Active Recovery Following intense strength training, the body needs time to recover before it can be pushed hard again. Using yoga to gently take the body through big ranges of motion helps it recove ..read more

Spring has sprung! Embrace the season’s bright flavors with a refreshing mango salad. Bursting with tropical flavors and tossed in a zesty lime honey dressing, this salad is the perfect embodiment of spring freshness.  INGREDIENTS (serves 2)  4 ripe mangos* (4 cup)  2 red bell pepper (2 cup diced)  1 cup cherry tomatoes  1 English cucumber (2 cup chopped)  1/2 red onion ( ½ cup thinly sliced)  ½ cup chopped fresh mint  4 Tbsp chopped cilantro  6 Tbsp lime juice (2 large or 4 small)  2 Tbsp olive oil  1 Tbsp honey or maple syrup  ½ ts ..read more

High-intensity interval training, or HIIT for short, is one of the most popular fitness workouts. A HIIT workout is a series of timed intervals of intense activity followed by periods of rest, which creates a challenging and efficient workout. Not only does HIIT save time, but this type of fitness routine can also be done just about anywhere and at anytime.       Top 5 Benefits of HIIT Workouts Efficiently Burn Calories Moving at high intensities increases heart rate and metabolic stress in a short period of time, which causes your body to use a massive amount of energy to fue ..read more

Indulging in a healthier dessert does not mean you have to sacrifice great taste! This recipe is the perfect combination of chocolate and peanut butter. Not only is this recipe healthier, it’s also packed with protein and super simple to make. Bring it to your next party or whip it up when you need a sweet treat! INGREDIENTS Crust 1 pre-made (or store-bought) graham cracker crust Peanut Butter Filling 1 ¼ cups peanut butter 1 ¾ cups vanilla Greek yogurt 6 Tbsp honey Chocolate Topping 4 ounces cream cheese (softened) ½ cup vanilla Greek yogurt ¼ cup cocoa powder 4 Tbsp honey Optional: Subs ..read more