VASA FITNESS’ Post

We need to alternate between choosing resistance and removing friction. In good times, train the mind by choosing the hard way. In tough times, make it easy to take action. It’s a series of short term adjustments that serve a long term objective. That objective being consistency over time and a disciplined mind. How to improve resilience in times of high motivation: - Opt for the type of cardio you like the least - Take cold showers - Leave your phone in the locker - Do that exercise you know you need but always avoid How to make it easier when your spirit is low: - Show up, but make it shorter - Stay home and train with what you have - Do light cardio while watching your favorite show - Lift lighter weights for more reps Sometimes you go hard and toughen up. Sometimes you do whatever it takes to stay on track and keep showing up. The point is to ensure that on average the work gets done, and overall you keep progressing. ~~~ Follow me Nicolas Sart for your daily dose of workout discipline and home training tips. #fitnessjourney #wellness #discipline #workoutmotivation #fitnessmotivation

They say lift weights and you’ll live longer. Sounds great, but how do you actually do that when your schedule is unpredictable? Here are 7 tips to get in shape when time is a challenge. 1) Split your workouts in 2. You could do cardio and strength separately and only need 2 x 20 minutes a day when 40 minutes at once is not possible. 2) Work out first thing in the morning to avoid the usual last minute cancelation. This can only work if you have a gym at home in my experience. 3) Schedule your sleep before anything else. Block 8 hours for bedtime first, then organize the rest of your routine around it. A short workout is still effective if you sleep enough. The opposite isn’t true. 4) Always walk and take the stairs, unless it’s really not an option. This keeps you physically engaged even when you’re not exercising. 5) Keep dumbbells or light equipment in your desk for micro sessions of 15 minutes. 6) Do cardio meetings (works great if your cardio equipment has an iPad slot). 7) Learn the Grease the Groove method, where you spread strength sets throughout the day. (see video below) ✍️ What is your biggest schedule or time related challenge? ♻️ Reshare if this was helpful. ~~~ Follow me for everything about home gyms and training. Or visit my profile to book your experience on Technogym home equipment! (UAE only) #workout #wellness #homegym #fitnessmotivation #technogym

Does the “perfect form” exist? Truth be told, life doesn’t happen in the gym Squat like a textbook, lift with flawless precision, and you’re golden. I am all for good technique. But hold up, when was the last time you lifted your groceries like a barbell? Reality check - most of life’s moves aren’t scripted. Picking up your kid, grabbing your laptop bag, or reaching for the top shelf - these actions don’t follow gym etiquette! **Why Perfect Form Isn’t Always Real** 1. Life is Dynamic:Real-life movements are spontaneous, not choreographed. 2. Adaptability is Key: Your body is designed to adapt, not just stick to textbook form. 3. Injury Prevention is Holistic: Strength is crucial, but so is functional movement that mirrors daily activities. What can you do to bridge that gap? - Balance Matters: Embrace a mix of traditional strength training and functional movements for a balanced approach. - Train for Life: Add variety to your routine - mimic daily movements to enhance adaptability. - Holistic Strength: It’s not just about looking strong; it’s about being strong in every facet of life. I am curious about your thoughts on this. Write them in the comments. #BeyondPerfectForm #FunctionalFitness #LifeInMotion #multidimensionalmovement

Exercise shouldn't boring! This week, I encourage you to find a workout that you enjoy. Incorporating physical activity into your weekly routine is crucial for maintaining good health. While going to the gym is a great option for lifting weights and using machines, there are other ways to stay active. Activities like cleaning your house or tending to your garden both count as healthy movement. It could be anything from dancing to taking a walk on your lunch break. Start with simple activities and go from there. Do you find it hard to make time for movement amidst your busy schedule? Tell me in the comments. ⬇️

Find out what you prefer to do in the gym and set a goal to it. Because the easiest way to reach a goal is if you enjoy working for it. And if the only way for you to get started or to stay consistent is to choose the path of least resistance, then choose that path for now. It’s ok if you don’t have a complete and well-rounded routine in the beginning. It’s ok if your nutrition is not 100% perfect. When you start moving, you already made the biggest step forward. And it doesn’t have to be in the gym. Just find whatever form of exercise is fun for you and set a goal. Then set another one. I know for a fact you’ll have to hit the gym eventually and work out your whole body. Because you’ll need this to reach your new goals. When you choose a goal that excites you, you enjoy the work. And when you enjoy the work, nothing can stop the momentum. ~~~ Someone in your network needs to work out but struggles with consistency. Consider reposting ♻ to help them become self-motivated and build a Discipline of Steel. #fitnessjourney #wellness #discipline #workoutmotivation #fitnessmotivation

Unlock Your True Potential 💪✨ Every day is a new opportunity to become the best version of yourself. Whether you're crushing it in the gym or staying active throughout the day, every movement counts. Here are some tips to keep moving and stay strong: 1. Keep Moving! 🚶♂️🚶♀️ Aim for at least 10,000 steps daily. It's not just about hitting the gym; incorporate more movement into your day. 2. Don’t Sit for Long Periods! 🪑❌ Break up long periods of sitting with small bursts of activity. Stand up, stretch, or take a quick walk around the office. 3. Every Movement Counts 💡 Fidget, stretch, and move. These small actions add up and contribute to your overall health. 4. Stay Active 🌆🌃 Keep your body in motion throughout the day. It’s about staying active and healthy, not just during workouts but all the time. Transform your life one step at a time. Keep moving and stay strong! 💯🔥 Follow @thatmochamasculine for more tips and motivation! 🚀 #FitnessMotivation #KeepMoving #StayActive #MentalStrength #10KSteps #HealthJourney #DailyInspiration

❄️ Who says outdoor workouts are just for warm days? 🏋️♀️ Here are some benefits and tips for the workout outdoors during winter: 🔥 Boost Your Metabolism: Cold weather can increase calorie burn as your body works harder to regulate its temperature. 🌈 Nature: Why be confined to four walls? Workouts at outdoor gyms offer fresh air, scenic views, and a refreshing change of scenery. 🌳 🤸♂️ Adaptability is Key: Dress in layers to stay warm and shed them as you heat up. Don't forget a good warm-up to prep those muscles for action! ⚠️ Is it Safe? Absolutely! Just listen to your body. Ensure you're adequately dressed, hydrated, and, most importantly, aware of any weather-related risks like icy surfaces. The cold can be invigorating and provide a unique workout experience so just layer up and start your week in the fresh winter weather.

What if you don’t need to gym for 1 hour? (Especially when you want to stay in shape without spending hours at a gym. This is for you!) I know right…. Nobody wants to spend hours at the gym especially when more important things like office work needs to be done. And don’t even let me talk about your five year old king needing your attention even while you’re still struggling with finishing up with work. When you add activities in church! Plus a whole lot of other commitments you have already… The truth is that life is busy. And I understand that there is not just time to fit more hours at a gym into your schedule. But don't let a hectic schedule be your excuse for neglecting your health. Who said that what you need are multiple hours of marathon workouts. Short, intense bursts of exercise can be actually more effective even than long, drawn-out sessions. High-Intensity Interval Training (HIIT) is what you need. It combines short bursts of maximum effort with brief recovery periods, delivering the exact results you want in the shortest time possible. Can't squeeze in a full workout? Break it up! Short exercise sessions throughout the day would have the same effect. Take a brisk walk during your lunch break, do some bodyweight exercises while watching TV, or try a quick pushup session before bed. Remember, every little bit counts. Consistency is key, not perfection. Find what works for you and make it a non-negotiable part of your day. It is the small efforts that make the biggest differences. #WholisticHealth #FromStressToStrength #HealthTips #WorkoutTips #BusyLife PS. Did you love that piece? Click here and turn on the notification bell to keep getting more.

🔥 Supercharge Your Day with Exercise Stacking! 🔥 💪🏋️♀️ Did you know that you can optimize your exercise routine by incorporating it into your daily activities? It's called exercise stacking, and it's a game-changer! 💥 🕒 Imagine this: Instead of squeezing in a separate workout session, you can seamlessly integrate exercise into your daily routine. It's all about maximizing your time and energy! ⏰ 🚶♀️ Need to run errands? Park your car a little farther away and enjoy a brisk walk to the store. 🛒 🧹 Cleaning the house? Turn up the music and dance your way through each chore. 💃 📚 Studying or working? Take quick breaks to stretch, do some squats, or even try desk exercises. 💻 🏃♂️ Waiting for your coffee to brew? Do a set of push-ups or lunges. ☕ 💡 By incorporating exercise into your daily routine, you'll not only stay active but also boost your productivity and overall well-being. It's a win-win! Small changes can make a big difference! 😊 ⚡️❤️ And if no one has told you today. I believe in you. 🌟 #ExerciseStacking #HealthyLifestyle #FitnessMotivation #WorkoutInspiration #StayActive #HealthIsWealth #Ibelieveinyou #BelieveBecome #Believe Image: [insert an image that showcases someone doing exercise while performing daily activities] Remember, consistent effort leads to remarkable results! Keep pushing and believe in yourself. 💪💙

Getting back into a gym routine after time away is always tough. Here are the tips I use myself and tell my clients to use 👇🏽 1️⃣Set Realistic Goals: Set achievable short-term goals that are doable to keep you motivated. Don’t try to pick up at the weight you left off at right away. Focus on getting back into the movements and staying consistent first. 2️⃣Start Slowly: Start with weights that are challenging but doable. Work your way back into the heavier weights. This helps reduce the risk of injury and allows you to focus more within each movement. 3️⃣Create A Schedule: Write your workout in your calendar like your boss would a meeting! When it is written down, you see it, it holds you accountable and it’s allocated time for yourself. Start with 2-3 days each week for the first few weeks to establish your routine then you can increase as your body adjusts. Be patient with yourself, stay consistent and give yourself grace. It is normal to feel a bit off as you establish a new routine and get back into the swing of things. Let go of your ego and let time do its thing 👏🏽💪🏽