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This month we are celebrating women, in honor of our founder, Lynette Felsted. What better way to do that, then to give you a healthy appetizer recipe for your next ladies night?!

  • 2.5 cups fresh riced cauliflower
  • 1 beaten egg
  • 1 tsp garlic powder
  • 1/2 cup Parmesan cheese (or your favorite cheese)
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Panko Crumbs (Optional)
Directions:
  1. Line a baking sheet with parchment paper and preheat oven to 400 degrees.
  2. Mix cauliflower, egg, cheese, oil and seasonings together.
  3. Take spoonful of mixture and roll into a ball with your hand. Place cauliflower balls onto baking sheet.
  4. (Optional) Roll ball into Panko Crumbs for a more breaded and crispy bite.
  5. Bake 20-25 minutes until golden brown.

Pair this with your favorite cocktails (or mocktails) during your next ladies night, or try it as a dinner side! Comment below and let us know how you liked it, and what kind of healthy recipes you would like to see in next month’s VASA Life.

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80’s Style HIIT Workout

This 80’s themed workout is sure to get you sweatin’. This is a leg focused HIIT workout to help you feel the burn while you get your heart up with a toning ab workout in the end in true 80’s aerobic video fashion.

Now turn on your favorite throwback tunes and try this workout out! Complete each exercise for 30 seconds before moving onto the next. Repeat HIIT circuit 2 times and finish with 3 sets of each of the ab exercises.

HIIT CIRCUIT
  • Standing Crossover Toe Taps
  • Cook Squat
  • Jumping Jacks
  • Courtesy lunges
  • Scissor Jumps
  • Lateral lunges (make sure to sit into your hip and push arms out)
  • Skater jumps (power from your hip and reach down and touch the floor on each side)
  • Reverse Lunge and pulse
  • High Knees or Toe Taps
  • Wide Stance Sumo Squat pulses (point toes out from your body)
AB BURNOUT CIRCUIT
  • 30 Sec Flutter Kicks repeat 3x
  • 30 Sec V Sit-Up repeat 3x
  • 30 Sec Side Planks repeat 3x

Now that you’ve finished your cardio- take a quick selfie and tag us @vasafitness on Instagram!

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VASA Fitness by Julia Price - 1M ago

Love options? Love great tasting food? Love convenience? This healthy fried rice is sure to fill all your wants, as well as, help you get in lots of nutrients in every serving.

Ingredients
  • 16 ounces Protein of choice (chicken, tofu, beef)
  • 2 eggs Egg or ½ cup Egg whites
  • 2 Cups Brown Rice
  • 1 cup chopped onion
  • 1 ½ cups diced bell pepper
  • 1 cup frozen mixed veggies of choice
  • 2 cups riced cauliflower
  • 4-6 tbsp Soy Sauce or Coconut Aminos
  • Olive Oil
Instructions
  1. Cook rice according to package directions. Set aside.
  2. Cut protein into thin strips, cook until done. Set aside.
  3. Add 1-2 tbsp olive oil into large frying pan and heat on medium heat.
  4. Add frozen mixed veggies and riced cauliflower. Cook 5-7 minutes or until heated through.
  5. Next, add protein, onions and bell pepper to the already cooked vegetables and cauliflower rice. Cook for 3-5 minutes.
  6. Add brown rice and 1 tbsp water and cook until heated through.
  7. Push rice and vegetable mix to the side. Add beaten eggs or egg whites to the other side and scramble quickly. Mix the scrambled egg into the rice mixture.
  8. Add in soy sauce/coconut aminos, salt, pepper, and other seasonings to taste. Enjoy!

Try this recipe out, and let us know how you liked it! Want to see more healthy alternatives for your favorite (not so healthy) foods? Comment your favorites below, and we will see what we can come up with!

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April is National Stress Awareness Month, and we think that being aware of your stress, and knowing different ways to manage it is important. Stress is very serious, and if not dealt with can lead to health problems. Here are five ways that you can use your VASA membership to decrease your stress:

HydroMassage

Muscles feeling sore? Need a massage but, let’s be honest, life is busy and it’s hard to find the time? We got you! Our Hydromassage beds are an amazing way to kick back, relax and let the stress slip away. The sessions are ten minutes,making it easy to fit in everyone’s busy schedule. Regular massage sessions may reduce anxiety, stress, and relieve pain.

SAUNA

Make sure that you try out the Sauna to help reduce your stress next time you are at the gym. The heated room will do more then just relax your muscles and make you feel amazing. Benefits of regular Sauna use may include: improved cardiovascular health, stress relief, detox and more. 

Weight Lifting

Want to decrease tension and release endorphins? Weightlifting (and exercise in general) can help you do that! Endorphins are a chemical in your brain, that when they are released they can help reduce pain, and increase positivity and overall sense of “feeling good”. Get toned and relieve your stress, win-win!

KidCare

Kid.. Care. A place where your kids can go, have fun and you can focus on yourself for up to 90 minutes a day. Do we really need to say more?

Want to learn more about KidCare? CLICK HERE

Yoga classes

Everyone associates Yoga with stress relief but why? Yoga is all about breathing, and being in the moment. That is huge for managing stress. In a world where we are staring at a screen all day, and have a thousand things on our minds all the time, imagine an hour where all that is on your mind is your well being and body? It’s a great way to tune the world out, and tune into your health and wellness. Plus on April 27th, VASA is having a special Restorative Stretch Yoga class at all locations. This event will be followed by a Fitness Coach coming in and giving tips and pointers on stretching and why it’s important. This event is FREE for everyone, so bring your friends and come enjoy some Restorative Yoga.

Want to find a yoga class near you? CLICK HERE

_

Sources

https://www.livestrong.com/article/125994-hydro-massage-benefits/

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/yoga/art-20044733

https://www.livestrong.com/article/39012-working-weights-relieve-stress/

https://www.medicalnewstoday.com/articles/313109.php https://www.finnleo.com/pages/health-and-wellness

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Need a quick core workout? Look no further. Try this core and conditioning workout brought to you by our VAWESOME Fitness Coach, Paige:

Stretch

Don’t forget to foam roll or stretch before your workout! This will help prevent injury, and help you warm up those muscles.

Step 1: Assault Bike

Start with 2 minutes of 10/20 intervals on the assault bike (substitute eliptical or similar cardio equipment if assault bike is unavailable)

Step 2: Core

30 second hollow hold (see picture)

step 3: rest

Take one minute and rest. Rest is an important step, don’t skip it!

repeat 3-4 times

This workout is brought to you by our VAWESOME Fitness Coach Paige. Want to learn more workouts? CLICK HERE to get a free session with a coach.

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We love our VASA Fitness location on 800 North in Orem, but we think it’s time to move our VAWESOME members and staff to an upgraded facility. Coming Fall 2019 we will be moving to a new location on 1600 N in the old Ridley’s building!

Where exactly will this new location be?

1585 North State Street Orem, UT 84097

What amenities will be there?

At our upgraded North Orem location we will have ALL the amenities that our other new locations have to offer, such as:

  • Olympic Lifting
  • Racquetball
  • Basketball
  • Fitness Cinema
  • Group Fitness
  • Tanning & Red Light therapy (NEW)
  • KidCare Facilities
  • Hydromassage
  • And MORE!
Can we get a sneak peak?

Sure thing, here are some images of what this VAWESOME new facility will look like.

Any questions?

We are super excited, and we hope you are too! To learn more about this new location CLICK HERE. If you have any more questions about the upcoming move, please comment below or talk to your North Orem staff!

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Want to learn a quick excersise to improve your agility, balance, coordination and power? Watch this quick video to learn how to do the Side Shuffle Slam with a Med Ball, brought to you by one of our amazing Fitness Coaches:

MedBall Side Shuffle Slam - YouTube

Want to learn more? CLICK HERE to sign up for a FREE training session with one of our Fitness Coaches.

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Craving something sweet, but don’t want to derail all of your hard work?! Try this avocado mousse recipe, brought to you by our Fitness Coach Jesse!

Ingredients:
  • 2 ripe avocados
  • 1/2 cup local honey (you can sub maple syrup or agave)
  • 1/2 cup raw cocao powder
  • 1/4 cup milk of choice (dairy, almond, coconut etc)
  • 1/8 teaspoon sea salt
DIRECTIONS:

Place all ingredients into a food processor. Blend until smooth. Refrigerate up to one hour before serving.

Want to learn more about your recommended caloric intake? Talk to a VASA staff member about our InBody machines, and how they can help you make some healthy and attainable nutrition goals.

Recipe brought to you by our Fitness Coach Jessie M, from Colorado. Want to learn more about our training program? CLICK HERE.

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Have you been able to try our TRX straps yet? They are easy, functional, and a great way to shake up your normal workout routine. Here is a quick and easy TRX strength training circuit for ALL levels.

1. TRX Rows (15 reps)

2. TRX Single Leg Squat (10 on each leg)

3. TRX Push Up (15 reps)

Repeat this circuit 5 times for best results. Want to learn how to make this workout easier or harder? Want to make sure your form is on point? We would be THRILLED to help with that. To book a free session with one of our Coaches, CLICK HERE.

Workout brought to you by Adam Fratto, one of our amazing Fitness Coaches. Want to learn more about our training program? CLICK HERE.

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Some New Year’s Goals are to scale back on a few things… but not ours! We’re expanding our family and making room for MORE gyms in 2019! Here is the line-up on the newest gyms coming up this year:

Phoenix (Thunderbird & 32nd), Arizona

That’s right, we are opening our SECOND Phoenix, Arizona location, and we couldn’t be more thrilled. This location will have all the fun amenities at our other one, including our new Studio Red & Cycle program. If you aren’t familiar with Studio and want to learn more, CLICK HERE. Want updates on the progress of this new gym? Follow it on Facebook FOLLOW HERE.

Tucson (Grant & Alvernon), Arizona

Our very first location in the city of Tucson is coming late 2019! This location will be located on Grant and Alvernon, and of course will be packed with all of the amenities that VASA has to offer. To learn more about this location CLICK HERE.

Oklahoma City, OKlahoma

This is the first time VASA is touching down in OKC! We couldn’t be more excited. To learn more about this location CLICK HERE. Want updates on the progress of this new gym? Follow it on Facebook FOLLOW HERE.

Wichita (Woodlawn), kansas

Our second Wichita VASA player is landing late 2019 in the Brittany Center at 21st and Woodlawn. More information about this location COMING SOON!

Colorado Springs (Nevada & Fillmore), colorado

Our Colorado Springs gym was so popular, we had to get a second! We are stoked to be opening this location late 2019. To learn more about this location CLICK HERE. Want updates on the progress of this new gym? Follow it on Facebook FOLLOW HERE.

Like we said, our 2019 goal is to grow! So stay tuned, and follow us on social media. There are more announcements to come and we will keep you updated on all our upcoming additions.

Comment below with the location you are the most excited to see in 2019!

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