VASA FITNESS’ Post

Productivity Tip: Starting the day with a boost of energy is a great way to keep a productivity streak going. The endorphin rush makes you feel happier, more active, and ready to take on the rest of the day. 30 minutes of walking, running, exercising, stretching, or even dancing, can wake your body and brain up. Or switch it around and incorporate it at the end of the day to help release stress and tension so you can relax in the evening. Either way, including movement into your day is excellent for mind, body and soul. What's your favourite way to get your exercise in?

Post school-run run done. ✔️ This was one of the first items on my to-do list for today and it feels great to get it done and cement my intentions for the day. Running helps to: 👉 Balance my mind ready to attack the day 👉 Boost my mood - runners high is real 👉 Think of new ideas 👉 Keep my body healthy - you've probably heard the saying: 'healthy body healthy mind', I'm a great believer in this. Whilst running is not for everyone it is imperative to get ours bodies moving. Start simple and build...talk to yourself with the respect you deserve, all of our stories are different. I believe in you 😎 #runningmotivation #running #healthandwellness #mindset #stepbystep #careergrowth

How do you start your day? The right morning routine can make your day, every day. This doesn't have to mean 5am wake ups, gym sessions or reading full books before the sun comes up... it's about being intentional and finding the routine for you that helps you start the day motivated and mentally and physically ready to tackle whatever the day may bring. Do you have any habits or morning routines you like to follow?

Midweek motivation: Crush your Wednesday workout and power through the rest of the week💪🏼 YOU ARE THE GREATEST!!! #WorkoutWednesday #MidweekMotivation #FitnessGoals #WednesdayWorkout #FitLife #HumpDayWorkout #HealthyHumpDay #ExerciseRoutine #GetFitWednesday #WednesdayWellness

Forethoughts...that turn the mind. Have you ever considered how much of your day is filled with repetitive tasks? Waking up...coffee...showers...eating...unlocking your phone. What are the repetitive things you do (each day)...that help you be at your best? Just like weight training, cycling or running; meditation is very repetitive. And the yardstick of your progress; is how balanced (equanimous) you remain, amid the vicissitudes (ups & downs) of life. And equanimity will help you better deal with whatever circumstance you face. How? By being composed and considered. Responsive versus reactive. Great in theory (the thinking). Much better in practice (the being). #enhance #encourage #perform Feel great, meditate.

🚨 Mid-Week Movement Reminder! 🚨 Moving your body can be tough, especially when you're seated at a desk all day. Long hours of sitting can lead to stiffness, fatigue, and low energy, making it hard to find the motivation to exercise. But evening gym sessions can be a fantastic way to combat the effects of a sedentary workday. Schedule your gym time like any other important appointment and find a gym buddy to keep you accountable. Pack your gym bag the night before and head straight to the gym from work. This routine can transform your evenings into a productive and energizing end to your day.

Last Week In Review 👨🏫 3 Weeks Out From My Ultramarathon 🏃🏻♂️ Training 🏋️♂️ 4 x Running Workouts (35km Weekly Total) 2 x Weight Training Sessions Recovery 🧘♂️ 2 x Stretching/Mobility Sessions 1 x Massage 2 x Contrast Therapy 60 mins Meditation Stress ❤️ Average Resting HR = 40bpm Average HRV = 109ms Sleep 😴 Average Sleep Time = 7 Hours & 35 minutes Average Sleep Efficiency = 87% Movement 🚶♂️ Average Steps = 15,852 Average Inactive Time = 7 hours 38 minutes Summary Took an early deload week as my body was feeling pretty beat up, so longest run this week was 2 hours and focussed on recovery more with a massage & 2 x contrast therapy sessions this week. The weekend was also my partners birthday and some occasions call for big celebrations, and this was one of them!! So we went out in London and had a great time at the west end & ended up eating & drinking more than usual (which is how birthdays are suppose to go 😉). Of course it impacted sleep, recovery etc etc but somethings are worth a day a two of feeling groggy. 3 weeks out now so big push to get the body ready for race day. #healthandwellness #highperformance #ultramarathon #executivecoaching

9 reasons I run ⤵️ And why you should too… 1. Sleep better 💤 2. Builds discipline ⚒️ 3. Explore new places📍 4. Releases Endorphins 😁 5. Build long-lasting friendships 🧑🧑🧒🧒 6. Increased productivity at work 📈 7. Strengthens the immune system 💪 8. Experience more sunrises & sunsets 🌅 9. Provides an escape from daily stresses 🧘 Do you try to exercise a certain amount every week? (I aim for 30 mins everyday) P.S. Happy Global Running Day 🏃 #exercise #running #movement

Self-Care 101: A Step-by-Step Guide to Taking Care of Yourself Did you know that self-care is not a luxury but a necessity? Unfortunately, 60% of Americans feel they need more time or money. Let's change this today and prioritize your well-being! Promoting self-care in your daily routine: Six practical tips to get you started. 1. Create healthy habits. Start slow and pick one new habit at a time. 2. Exercise at least 30 minutes daily, three times a week. Aerobic workouts, such as swimming, walking, and cycling, are optimal for health. 3. Learn a new skill. When you learn a new skill, your brain develops new neurons crucial for learning. If you want to discover more about incorporating self-care into your daily routine, please check out my latest blog on my website. (The link will be in the comments) Have a great day, everyone.

5 Minutes Creating and unlocking your best life is simpler than you think. Sometimes all it takes is 5 minutes. Waking up 5 minutes earlier. Reading, journaling or praying 5 more minutes. Being present with your spouse for 5 more minutes. 5 minutes less of screen time. 5 minutes of mobility work or 5 more minutes in the gym. The list goes on. The 5 minutes add up. Dial in, repeat the good habits and get rid of the bad ones. Your best is on the other side… #GetAfterIt