6 Tips to Improve your Running

National Running Day is this month and we want to celebrate by sharing some tips for running. Running is a sport for everyone. No matter the distance, you are still a runner. Whether you are a beginning or have been running for awhile, check out these tips to improve your sport.

  1. Get a great pair of running shoes To start every athlete needs a good pair of shoes that are geared towards their sport. Running is no different! Good shoes will help keep you comfortable during your run and support you.
  2. Cross-Train – Keep your whole body strong! Cross-training is beneficial to help prevent injuries and allow you to train without putting excessive stress on your joints.
  3. Build-up gradually – Build up gradually both time and distance of runs. Start at something manageable and keep increasing from there.
  4. Set achievable goals and celebrate small victories – Set goals that you know you can accomplish and celebrate yourself when you complete them! While PRs are amazing, it is important to acknowledge other successes along the way.
  5. Find Support – Many communities have running groups, clubs, and even online support. Finding others with similar goals help push and motivate you. Even telling a family member or friend your goals can help you succeed!
  6. Take a Rest DayAnd take breaks during your run if you need to. Don’t be afraid to stop to walk, rest, or hydrate during your workout. Plus, it is important to incorporate rest days during your training schedule to make sure your body has time to recover.

Remember, you are a runner! Keep up the great work and try out these tips.

The post 6 Tips to Improve your Running appeared first on VASA Fitness.

Original source: https://vasafitness.com/2021/06/6-tips-to-improve-your-running/

7 AMRAP Workouts You Can Do at Home

7 AMRAP Workouts You Can Do at Home

If quick and efficient workouts are your jam, AMRAP—also known as As Many Reps (or Rounds) As Possible—may be your new best fitness pal. 

AMRAP workouts are pretty self-explanatory: you take a series of exercises (also known as a circuit) and do as many rounds as possible in the time allotted. 

This workout style is amazing because it can be adapted to anyone with any goals. Whether you’re looking for AMRAP workouts for beginners or need something that will challenge strength or endurance, there is space in this great workout format for you.

If you’re looking to do AMRAP workouts at home, here are 7 to get you started. All you have to do is set your timer to the suggested time and try to do as many rounds of the AMRAP workout as possible. Keep track of how many rounds you can do so you can watch yourself improve over time.

And don’t forget to make sure you consult your health professional(s) to see what fitness level of intensity you should be exercising at. 

1 | Beginner

Duration: 7 minutes

7 Sit to Stand

The idea behind this exercise is nice and simple: sit in a chair and stand back up with good posture. If you need some support, using another piece of furniture (or even another person) to help you stand can be super helpful. 

10 Jumping Jacks

Stand with your feet together and arms at your sides. Jump, landing with your feet a little wider than shoulder-width apart and your hands clapping together above your head. Jump back and return to the starting position. If jumping isn’t accessible to you, waving the arms from your sides to clapping your hands above your head is an excellent place to start. 

7 Sit-Ups

You know the drill, but we’ll remind you here. Lay on your back with your knees bent and feet flat on the ground. Use your core strength to sit up and lower back to the starting position. Crunches—which only require you to get your shoulder blades off the ground before coming back down—are a great alternative version if full sit-ups are not accessible to you.

2 | Upper Body

Duration: 10 minutes

10 Push-Ups

Laying flat with your stomach to the floor, place your hands flat and slightly wider than shoulder-width apart. Curl your toes underneath your feet and engage your core, squeezing your glutes, lower belly, and abs. Press into your palms and the balls of your feet, lifting your body until your elbows are in full extension.If your elbows hyperextend, keep a slight microbend the whole time. With core control, slowly lower your body until your elbows are at a 90-degree angle, then repeat. Option to put your knees on the ground to reduce the intensity.

Pull-Ups to Fail

Grip a bar (pull-up bar, playground monkey bar, or whatever else you can get ahold of) with your palms facing forward slightly wider than shoulder-width distance apart. Using your arms, back, and core muscles, pull up until your chin reaches the bar and slowly lower down before repeating. Do as many as you can, even if it’s half of one at first. 

10 Tricep Dips

To start, sit on the edge of a chair or low table. Grip the edge of the chair/table with your fingers pointing forward. Shift your weight forward, so your arms support you with your lower body completely off of your seat and your legs out in front of you (knees bent if you’re a beginner and extended if you’re more advanced). Bending at the elbow, lower your body until your elbows reach 90-degrees.Press back to the starting position. If your arms hyperextend, maintain a slight micro-bend in the elbow rather than fully extending and locking out your elbows.

10 Russian Twists

Sit on the floor with your legs bent. Engage your core so that your heels and glutes are the only points touching the ground. With your hands together, twist to one side and then the other, using your core muscles to create the movement. Imagine a string attached to the top of your head, lifting your body and pulling your spine straight. This will protect your spine because your back will be flat.  Don’t worry about twisting as far as you can. Just twist until the sides of your core engage before moving to the other side. 

3 | Lower Body

Duration: 10 minutes

10 Squat Jumps

Start standing with your feet hip-width apart. With your weight towards the heels of your feet, begin bending your knees as if you were sitting into an imaginary chair. Stop when your knees are at 90-degrees with your chest up and spine neutral. From a squat, pull your arms straight behind you, then explode up into a jump, sweeping your arms up and in towards your chest. Bend your knees to absorb the shock as you come down, then repeat.

10 Calf Raises

Stand with your feet hip-distance apart. Engage your calf muscles to rise onto the ball of your feet. Pause for a moment in this tip-toe position, then, slowly and with control, lower your feet back down flat to the ground. Looking to take this exercise up a level? Give single-leg calf raises a try.

10 Glute Bridges

Lay on your back with your knees bent and feet flat on the floor. Begin lifting your hips up towards the ceiling. Engage your glutes, hamstrings, lower back, and core to lift your hips as high as they can. To prevent injury, keep your knees stacked over your ankles as you lift and lower.

10 Leg Raises 

Lay flat on your back with your legs outstretched and your arms down by your sides. With core control, squeeze your glutes, quads, and calves and lift your legs until they are perpendicular to your torso, sticking straight up at the ceiling. Then lower back down and repeat. 

4 | Full Body

Duration: 10 minutes

10 Squats

Start standing with your feet hip-width apart. With your bodyweight towards the heels of your feet, begin bending your knees as if you were sitting back into an imaginary chair. Lift up through with your chest up and keep your spine neutral. Stop when your knees are  at 90-degrees. Engage your quads, hamstrings, glutes, and core to stand back up, keeping your weight toward your heels the entire time. 

10 Push-Ups

Laying flat with your stomach to the floor, place your hands flat and slightly wider than shoulder-width apart. Curl your toes underneath your feet and engage your core, squeezing your glutes, lower belly, and abs. Press into your palms and the balls of your feet, lifting your body until your elbows are in full extension. If your elbows hyperextend, keep a slight microbend the whole time. With core control, slowly lower your body until your elbows are at a 90-degree angle, then repeat. Option to put your knees on the ground to reduce the intensity. 

10 Tricep Dips

To start, sit on the edge of a chair or low table. Grip the edge of the chair/table with your fingers pointing forward. Shift your weight forward, so your arms support you with your lower body completely off of your seat and your legs out in front of you (knees bent if you’re a beginner and extended if you’re more advanced). Bending at the elbow, lower your body until your elbows reach 90 degrees and press back to the starting position.

10 Burpees

Start in a standing position with your feet hip-width apart. Bend your knees and put your hands on the ground, jump your feet out, landing in a push-up position, jump your feet back up to your hands, and explode straight up into a jump or jumping jack. If you’re feeling extra energy, you can even do a push-up before jumping back up. 

10 Russian Twists

Sit on the floor with your legs slightly bent. Your heels and bottom should be the only points touching the ground. With your hands together, twist to one side and then the other, being careful to use your core muscles to create the movement and protecting your spine by keeping a flat back. Don’t worry about twisting as far as you can. Just twist until the sides of your core engage before moving to the other side. 

5 | Cardio

Duration: 15 minutes

20 Jumping Jacks

Begin by standing with your feet together and your arms down at your side. Jump, sweeping your hands out and overhead, and extending your legs to the left and right. Land with your feet a little wider than shoulder-width apart and your hands clapping together above your head. Jump back and return to the starting position.

10 Burpees 

Start in a standing position with your feet hip-width apart. Bend your knees and put your hands on the ground, jump your feet out, landing in a push-up position, do a push-up, jump your feet back up to your hands, and explode straight up into a jump or jumping jack. 

20 High Knees

High knees are a form of running in place; as you jump onto one foot, bring the opposite knee up in front of your body, so your knee is bent at 90 degrees. 

1 Sprint

All you need is some space for this one. Run as fast as you can for the amount of free space you can find, or if your space is pretty wide open in a yard or park, a 10-15 second sprint should do the trick. 

6 | Endurance

Duration: 10 minutes, increasing with every time you do an endurance workout

10 Mountain Climbers

Starting in a push-up position (hands on the ground slightly wider than shoulder-width, arms straight (micro-bend elbows if you hyperextend) and your toes curled under your feet), bend one knee, bringing it as close to your chest as you can. Keep your core engaged the entire time. Then, return your leg to the starting position, and repeat on the other side. Do your best to keep the rest of your body still as your working leg moves. 

10 Squat Jumps

Start standing with your feet hip-width apart. Bend your knees to 90 degrees with your chest up and spine neutral before exploding up into a jump and bending your knees to absorb the shock as you come down and move into your next repetition. Your arms should be out in front of you on the way down and swing slightly back as you jump to support the movement. 

20 Jump Rope 

Jump rope in whatever way is comfortable to you—shifting your weight onto either foot as you jump, jumping with your feet glued together or slightly apart, or even swinging the rope backward if you prefer the challenge are all great options. If you don’t have a jump rope in your home, you can use an imaginary jump rope.As long as you’re jumping in place, your heart rate will increase. 

20 Jumping Jacks 

Stand with your feet together and arms at your sides. Jump, sweeping your hands out and overhead, and extending your legs to the left and right. Land with your feet a little wider than shoulder-width apart and your hands clapping together above your head. Jump back and return to the starting position.

7 | Strength

Duration: 10 minutes

12 Squats

Start standing with your feet hip-width apart. Bend your knees to 90 degrees with your chest up and spine neutral. Engage your quads, hamstrings, glutes, and core to stand back up while keeping your weight toward your heels. 

12 Push-Ups

With your hands on the floor slightly wider than shoulder-width apart and your toes curled on the ground, bend your elbows until your chest hovers just off the floor. Push back up to the starting position and repeat. Put your knees on the ground to reduce the intensity.

Pull-Ups to Fail

Grip a bar (pull-up bar, playground monkey bar, or whatever else you can get ahold of) with your palms facing forward slightly wider than shoulder-width distance apart. Using your arms, back, and core muscles, pull up until your chin reaches the bar and slowly lower down before repeating. Do as many as you can, even if it’s half of one. 

12 Tricep Dips

To start, sit on the edge of a chair or low table. Grip the edge of the chair or table (make sure whatever you are using is sturdy and will not fall onto you)  with your fingers pointing forward. Shift your weight forward, so your arms support you with your lower body completely off of your seat and your legs out in front of you (knees bent if you’re a beginner and extended if you’re more advanced). Bending at the elbow, lower your body until your elbows reach 90 degrees and press back to the starting position.

12 V-Ups

Lay flat on your back with your legs out, feet together, and arms extended over your head. Use all of your core muscles to bring your feet to your hands, so the only point of contact to the floor is your seat. You should reach a V position with your back flat and legs straight before lowering back down. Get as close to a V as your body allows without rounding your back or over-straining your muscles, this will improve over time.

Regardless of whether you do AMRAP training at home or at the gym, we hope you’re inspired to incorporate this dynamic style of movement into your fitness routine!

The post 7 AMRAP Workouts You Can Do at Home appeared first on Chuze Fitness.

The Perfect Father’s Day Gift Guide

Are you looking for the perfect Father’s Day gift?! Father’s Day is coming up and we want to make sure you are extra prepared this year. Forget the gift cards and ties, we put together a great selection for those dads’ who love working out!

 

Fitness Apparel

Fitness apparel is a necessity for someone who is always at the gym. Plus, who doesn’t feel amazing in a new gym fit?

  • Lululemon Pace Breaker Short
  • Revive Men’s Muscle Tank
  • Adidas Ultraboost 5.0 DNA shoes
  • Revive 3D Flex Fit Hat

 

Fitness Tracker

Fitness trackers are the perfect gift to track indoor and outdoor workouts. Your father will not be disappointed if you surprise them with one of these!

  • Apple Watch Series 6
  • Fitbit Charge 4
  • Garmin Venu® 2S

 

Fitness Gear

Father’s Day is a great opportunity to upgrade your dad’s fitness gear. Here are some great options!

  • Barbell collars
  • Drawstring Cinch Bag
  • PackTowl Luxe Microfiber Towel
  • 24oz Shaker Bottle

 

Supplements

Is your father running low on their protein powder and pre-workout? You can’t go wrong with these two options!

  • Legion Whey+ Whey Protein Powder
  • Bucked Up Pre-Workout

The post The Perfect Father’s Day Gift Guide appeared first on VASA Fitness.

Original source: https://vasafitness.com/2021/06/the-perfect-fathers-day-gift-guide/

5 UPLIFTing Books To Put On Your Summer Reading List

Are you in need of some UPLIFTing motivational reads? Here are 5 motivational books to help you improve habits, confidence, courage, and more! These inspiring authors have gone out of their way to share some of life’s best lessons to improve our motivation and better our personal lives. Be sure to add these 5 books to your reading list!

 

Atomic Habits
By James Clear

 

Are you looking to replace your bad habits with good ones? This book is perfect when looking for a solution for a gym routine or workout program that doesn’t usually stick. James Clear teaches easy ways to break negative habits and exchange them with positive, good habits. He provides ways to find success in any aspect of life, including fitness, stress, work, and more!

 

Relentless: From Good to Great to Unstoppable
By Tim S. Grover, Shari Wenk

 

If you are looking to be “unstoppable” mentally and physically, this book is for you! Tim S. Grover, a trainer for Michael Jordan, Kobe Bryant, and other amazing athletes and competitors, shares his secret to success when it comes to toughness and achieving your greatest desires.

 

The 5 Second Rule
By Mel Robbins

 

In The 5 Second Rule, Mel Robbins explains how a “push moment” can be so powerful when building confidence, throwing out procrastination, beating fear, and more. Getting to the gym can often be uncomfortable, but after reading this book, we will be able to push ourselves out of our comfort zone and make fitness a priority. Be sure to add this book to your reading list!

 

The 7 Habits of Highly Effective People
By Stephen R. Covey

The 7 Habits of Highly Effective People has been inspiring people of all ages for 25+ years. Stephen R. Covey explains 7 different habits that can better improve your ability to create changes and sustain purpose.

 

Daring Greatly
By Brene Brown

 

In the book Daring Greatly by Brene Brown, we learn how to change the negative reputation of vulnerability into positive thinking that allows us to find meaning and courage in our everyday lives. This book is perfect for finding courage and motivation in your fitness journey. Brene Brown teaches us to be comfortable with being uncomfortable, which can help us build confidence inside and outside the gym. We can learn to show up and work out regardless of our comfortability. You will be sure to see vulnerability from a new perspective after finishing this amazing read.

 

Looking for motivation? Book a FREE Personal Training Consultation today and see how VASA can help you stay motivated.

The post 5 UPLIFTing Books To Put On Your Summer Reading List appeared first on VASA Fitness.

Original source: https://vasafitness.com/2021/05/5-uplifting-books-to-put-on-your-summer-reading-list/

Customize your own Workout

Create your own personalized workout! This workout adventure comes customizable and for fitness lovers of all levels. It’s simple, all you do is pick one exercise from each category that fits your fitness level and abilities – and then you have your very own customized workout!

 

Choose your own Adventure Customizable Workout

 

Pick one exercise from each of the categories below to create a workout that fits your current fitness level and ability! Complete 2-4 sets of 6-12 reps for each exercise.

Squat

  • Bodyweight Squat

  • Goblet Squat

  • Back Squat

Pull

  • TRX Row

  • Seated Cable Row

  • Plate Loaded Row

Hinge

  • Dumbbell Romanian Deadlift

  • Landmine Romanian Deadlift

  • Trap Bar Deadlift

Push

  • Push-up

  • Plate Loaded Chest Press

  • Barbell Bench Press

Lunge

  • Bodyweight Reverse Lunge

  • Lateral Lunge

  • Weighted Walking Lunges

Carry

  • Dumbbell Farmers Carry

  • Dumbbell 1-arm Farmers Carry

  • Heavy Sled Push

The post Customize your own Workout appeared first on VASA Fitness.

Original source: https://vasafitness.com/2021/05/customize-your-own-workout/

The Best Baked Oats

Nothing like oatmeal in the morning to fuel your day, right?! Sometimes oatmeal can be boring…that’s why we’re shaking it up with these baked oats. Super simple and delicious this is the best way to start your morning. They will help you fuel up and take on your day!

The Best Baked Oats

Ingredients

  • 1 Cup Oats
  • 1 Banana
  • 1 Egg
  • 1/2 Cup milk of choice
  • 1/2 tsp baking powder
  • 1/2 tbsp agave
  • 1 tbsp nut butter of choice
  • 2 tbsp chocolate chips
  • Pro tip: add a scoop of protein powder for extra protein (if adding, add an extra 1/4 cup milk)

Directions

  1. Preheat oven to 350 degrees
  2. Add ingredients except chocolate chips to a blender and blend until combined.
  3. Add chocolate chips and gently stir into batter.
  4. Pour batter into oven safe baking dish.
  5. Bake for 20-30 minutes.
  6. Enjoy!

 

The post The Best Baked Oats appeared first on VASA Fitness.

Original source: https://vasafitness.com/2021/05/the-best-baked-oats/

A Letter Of Gratitude: How To Write One With Examples

A Letter Of Gratitude: How To Write One With Examples

Every morning we wake up on the right side of the bed. Happy, peppy, and ready to take on the day.

Well, maybe in our utopian dreams.

It’s what many of us wish for, but the reality is that life is hard, and our moods vary. There’s good news, though. By cultivating a routine around gratitude, you can actually become happier. (No, really. It’s science!) One way to practice is by writing a letter of gratitude. Today we want to show you how to do just that with examples.

But First, What Is Gratitude?

Gratitude—put simply—is the act of being thankful and showing kindness. It’s a verb (even though every online dictionary will say otherwise). 

As humans, we are taught from a young age to be polite. To say ‘thank you’ when someone does something for us, and ‘sorry’ when we do something wrong or incorrect to someone else. Thank yous and sorrys can become reactionary—we begin to say these words without even thinking about the true meaning. But, gratitude is different. It is the act of being thankful and showing kindness. It takes action and intention.

Writing A Letter Of Gratitude

In an experiment by Soul Pancake, they dive into the impact of writing a letter of gratitude on our psyche. In it, they give each subject a happiness quiz upon entering the experiment and leaving. After the quiz, they ask them to write a letter to express gratitude to someone who has impacted their life. The subjects do so, and then, taken a step further, are asked to actually call the person they wrote to and read the letter to them. 

What they found was pretty incredible: for the people who reached the person they wrote about, their happiness scores jumped between 4 and a whopping 19 percent!

While that was a small study, there is more scientific evidence to suggest that showing gratitude to others not only makes the person that you are expressing it to feel happier, but also yourself. And, in our opinion, spreading kindness is the best thing we can do for one another.

How To Write A Gratitude Letter With Examples

For some of us, the person who has impacted our lives the most may no longer be with us. For others, it may be someone we come in contact with every day. The good news is, you can write to anyone you wish. Someone you wish you would have shown gratitude to while they were here or even someone that you still have the chance to express your thankfulness for. 

Step 1

Begin by taking a moment to pause and reflect on who you’re writing to. Who are they? What do/did they do and what impact does/did it have on you? Just spend a minute or two on this part, then put your pen to paper or your fingers to keys.

Step 2

Write. Start with a greeting and then dive in. Tell them that you are thinking of them and all of the beautiful ways they impacted your life. It is okay to make mistakes. Get all of your feelings out without judging yourself. Write a few paragraphs until you feel that you’ve been able to portray your emotions accurately. Here are a few examples:

Example 1:

Dear Grandpa,

As I reflect on how my life has unfolded and grown, I cannot think of a more influential person in my life than y-o-u. Your humor, wisdom, and willingness to show love to everyone around you has shaped the way I look at the world and treat others. Not to mention your uncanny ability to tell stories—wow, I am lucky to have you in my life. 

I remember being a little kid and people stopping by your home one after the other to just talk to you and listen to your funny quips. While you may not have realized it, your way of inviting and including others into your life with such ease has propelled me to ensure that my home is an open door and a place for people to come for a warm meal and a welcoming smile. That natural ability to relate and listen to everyone is something that I strive for. It is the thing I love about you most.

Thank you, Grandpa, for everything. For the love you have shown to me, the family, and the people you talk to every day.

Love, 

Me!

Example 2: 

Hey, Stacey.

You know that I love you, right? Well, I do! You have been the best friend, confidant, and shoulder to cry on for the past ten years. Basically, how could I live without you?

If I think about the impact you’ve had on my life, it makes me emotional. You are the most brutally honest (in a good way) friend I have. I always know when I need advice, to ask you. There are no holds barred when it comes to your feedback. I don’t know where I would be without that.

Without belly laughs, tearful moments, car singing sessions that are so off-key but so perfectly harmonized, day trips, and all-day voice chats are what I look forward to and think of when I think of our wonderful friendship. You are such a gift to this world. Thank you for being here.

Love, 

Me!

The point of this letter is to be personal. Talk in detail about how and why this person has positively impacted your life. It doesn’t have to be long, but it should be sincere and kind. Most importantly, it should be yours. Use the examples above as inspo, but write yours from your heart.

Step 3

If you are lucky enough to have this person in your life still, this is where the extra action comes in. Either call or visit this person with your letter in hand and read it to them. You remember the Soul Pancake study we talked about earlier? This is where your happiness score will shoot to the moon. Read this to the person you love and then see how they react. Doing so will open the door to a beautiful conversation with the person that you love so dearly. 

When the conversation is through, either send or hand the letter to them to keep. This act of kindness and sincerity will be remembered for years to come and will have a lasting impact on your relationship.

Thank you for choosing kindness in all that you do, Chuze Family. We hope that this article encourages you to spread the love this week. If you want to experience the Chuze Difference, check out any of our locations or our digital fitness platform, iChuze Fitness, where we can share laughs and gratitude together. 

We look forward to knowing you.

The post A Letter Of Gratitude: How To Write One With Examples appeared first on Chuze Fitness.