What Is SAQ Training?

What is SAQ Training? 

When it comes down to it, we all want to be the best version of ourselves. We want to move through our days with coordination and ease and maybe a little bit of poise, and to do that, we have to train our bodies so that they can perform all of the activities that make life such a joy. 

So what can we do when we realize we want to keep up when playing with our kids, try our hand at surfing for the first time, or just move better while we’re doing our daily activities like bending over the sink to do the dishes? 

One way is with SAQ training, which begs the question… What in the world is SAQ training?

What is SAQ Exercise Training? 

SAQ stands for speed, agility, and quickness training. The term has been around since the 1980s. It’s a type of functional training, which means it supports your body both inside and outside of the gym. 

To get familiar with SAQ workout training, let’s break it down into its respective categories.


Speed, of course, refers to how fast you can move in one direction unhindered. 

The classic example of speed in motion is in track and field: watching a runner barrel down a track at maximum speed is an incredible sight to behold. Training your speed is important because it works your muscles as they express a full range of motion. This ability to maintain strength within that full range of motion results in the flexibility and power that we all need to have to achieve peak performance.

A great move to improve your speed is with a falling start drill. In this movement, you’ll stand in an area with lots of space (a track or field is definitely preferable). All you have to do is lean forward and let your body start to fall. Once you feel like you’re going to faceplant, bring a foot forward and start sprinting. Try sprinting 10 yards at first and work your way up to 25 or 30.


Agility is the ability to move fast and with ease. 

When it comes to the A in SAQ drills, changing direction is the key. This type of movement is one that we see in sports all the time—a soccer or basketball player faking out an opponent, a boxer working their feet in a hyper-fast dance to get ahead of their opponent, and a football player avoiding a tackle are all examples of agility exercises at work.

An example of an agility conditioning exercise could be a classic grapevine drill. For these, you’re going to start standing up in an area with lots of room around you. Step to the right with your right foot, cross your left leg in front of your right and step on to that, bring your right foot back around and step onto it, then cross your left leg behind your right foot and step onto it. From there, you’ll repeat for a few yards and switch to the left side. Try to move faster and faster as you practice.


Quickness is all about optimizing your reaction time. 

Reaction time is both straightforward and incredibly nuanced – we all know what quickness is, but in a game of baseball, fractions of a second as a player runs to first base while others try to get them out come down to reaction time. 

Whether or not you’re stepping onto a baseball field anytime soon, quickness can come in handy when we catch an item that is falling off of a table or jumping out of the way when a kiddo on a bike rides past you on the sidewalk. 

A great way to improve your quickness is with a single leg hop drill. If you have cones or mini-hurdles, line 5-10 up about 2-3 feet apart (the closer together, the easier). Now, hop over each hurdle on one foot, swinging your arms to help you move faster. Once your foot touches the ground after your last hop, break into an explosive sprint for about 5-10 yards.


Contrary to traditional strength training, SAQ training is all about finding movements that combine these key elements because each is powerful on its own, but together they support spatial and body awareness. Having this type of awareness not only helps you get stronger and move better, but it also protects you from injury. 

When we are speedy and agile, and quick, our bodies make improvements to our movements in a way that makes them feel innate and instantaneous. Have you ever slipped on a smooth surface, managed to catch yourself before any damage happened, and found yourself shocked at your ability to stay upright? That is the type of movement we are seeking to support with SAQ training!

Any good workout routine is well-rounded and functional, and incorporating a SAQ training session into your regimen is a guaranteed way to improve your physical fitness. All of our locations have ample space for you to practice. You can also try SAQ workouts on our digital fitness platform, iChuze Fitness. Try it out today for free!

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Spring Training Workout

Spring is practically here and we are ready to kick into gear! Try out this full-body agility training. Need help with one of the exercises? We have got you covered – ask a fitness trainer at your closest location for details on these moves and others like them.


Spring Training Workout



  • 8 (each side) Lateral Kettlebell Swings 

Repeat for 2-4 sets

Superset 1

  • 8 (each side) Reverse lunge to Step-up 
  • 5 (each side) Rotational Med Ball Shot Put

Repeat for 2-4 sets

Superset 2

  • 12 Banded Explosive Pull Down
  • 5 Box Hurdle (decrease box height if needed)

Repeat for 2-4 sets

Sprint to 1st Base

  • 25 yd Turf Sprint

Rest 30 seconds – 1 minute and repeat 10x.


Tried this workout and enjoyed it? Learn workouts like this and more by working with one of our amazing coaches. Sign-up for your FREE FIT SESSION today!

The post Spring Training Workout appeared first on VASA Fitness.

Original source: https://vasafitness.com/2021/03/spring-training-workout/

Homemade Protein Bars – The Perfect Power Snack

Need a snack to power you through your day at work, the gym, or just out and about? These protein bars are the perfect power snack for on the go! They are simple and customizable! Plus, you can prep them and store them in your fridge for the rest of the week!


Homemade Protein Bars


  • 1 Cup Oat Flour (or another flour substitute)
  • 1 Cup Vanilla or Chocolate Protein Powder
  • 1/2 Cup Peanut Butter (or other nut butter)
  • 2 Tbsp Agave
  • 1 1/2 Tsp Vanilla Extract
  • 1/2 Tsp Cinnamon
  • 1/4-1/2 Cup Almond Milk (depending on protein powder consistency)
  • Optional Toppings: Nuts, Seeds, Chocolate Chips, Sprinkles, Flax Seeds, Chia Seeds, Dried Fruit


  1. Line a 13×9 inch pan with parchment paper
  2. Mix all ingredients together in a large bowl, slowly mix in the milk a little at a time. Should be a thick cookie dough-like consistency.
  3. Spread dough into the pan and press evenly across the bottom with a spatula. Add nuts, chocolate chips, sprinkles, or other toppings to the top and press into dough.
  4. Cover and chill in the refrigerator for at least 2-3 hours.
  5. Slice into bars and enjoy!

Try these out with your favorite flavor of protein powder and your choice of toppings! Let us know on social media what your favorite combo is!


The post Homemade Protein Bars – The Perfect Power Snack appeared first on VASA Fitness.

Original source: https://vasafitness.com/2021/03/homemade-protein-bars-the-perfect-power-snack/

A Training Journey – Working out and Setting Goals

Everyone’s fitness journey is so unique. Everyone has different goals and preferred methods of working out. Training may sound intimidating sometimes but it is the best way to find new ways to workout, reach your goals, and make progress! Have you ever thought “training looks cool but it’s not for me”? Well, it can be! Training can be for everyone no matter what your goals are! Each client has different things they want to work on – weight loss, strength building, flexibility, or just getting more active. Our coaches help tailor workouts to fit your needs, goals, fitness levels, and training style.

We love getting to know our training clients, their goals, and their why! Hearing these stories is why we do what we do. Training can give you the confidence you need in yourself and working out. It can help you feel strong and do things you didn’t think were possible.

Iris and Aimee workout with Coach Brady. They show us that reaching your goals can be fun and challenging. Their goals are to get stronger, hit new PRs, and make progress. Working out together helps them stay accountable, push each other, stay positive, and have fun. When checking out their training session with Coach Brady you can really tell that they have the perfect balance of hard work and fun. Working out doesn’t have to be boring and a chore – it can be exciting and rewarding.

Finding a trainer that can help you reach your goals is so important! At VASA, we have different trainers to help fit your needs and goals. Check out what Aimee has to say about her fitness journey, finding the right coach, and getting stronger.

“Brady is an amazing coach. He knows what works for Iris and I and adapts the training to what each of us needs. I train because it builds my confidence and brings happiness but of course it’s also for me to lose weight and build muscle as well. Brady and Iris are my motivators to keep going on the hard days or pushing myself beyond my limits that I didn’t know existed. Brady knows that when I lift, he cannot tell me how much I’m lifting or I will play the mental game and tell myself I can’t do it, and he proves me wrong every time and celebrates my little wins and PRs. I remember when I first started my training journey at VASA and I couldn’t figure out my deadlift form and didn’t even use weights to practice. When I started using weight I would only use 20/30lbs and focus on my right form but I remember it being so hard for me at the time. But now Brady has shocked me with the things he knew I could accomplish and had me PR my deadlift at 210lbs without me knowing it until he told me after. There was an amazing celebration moment with all three of us. We were so proud of each other and we are already excited to work harder to hit our next PR.” – Aimee

Trainers help their clients reach new heights that they didn’t think were possible. They are there to cheer their clients on, hold them accountable, and help them create a plan unique to them! Coach Brady works with Iris and Aimee on things that are important to them while personalizing a program to fit their needs.

“I love seeing people develop into their potential, and being a Coach I get to witness and be a part of that every day. Aimee and Iris have always had a great work ethic and have trusted me with their goals. Some days/weeks are harder than others, but proper planning and adjusting allows us to work around their lives and their problems, and still make progress.” – Coach Brady

As we said, everyone’s fitness journey is different! And that’s okay. The best part about fitness is that it is for everyone – no matter what your goals are.

“I do want to share that my Fitness Journey has been a roller coaster and that’s normal. I have had my ups and downs of losing weight and gaining it back and having to build your strength all over again and it can be so frustrating. But since training with Brady, he makes it a point to make sure I don’t give up on myself and holds me accountable to keep going, along with my accountability buddy, Iris.” – Aimee

Each story is going to be a little different but we can look to those to find inspiration and motivation. Start your fitness journey today and book a free FIT Session with one of our amazing trainers. You are sure to find a coach that is right for you and your goals. Remember, training is for everyone, whether you are wanting to lose weight, build strength, get flexible, hit PRs, or get a little more active. Our trainers are ready to personalize a program for you!


The post A Training Journey – Working out and Setting Goals appeared first on VASA Fitness.

Original source: https://vasafitness.com/2021/03/a-training-journey-working-out-and-setting-goals/

5 Dynamic Balance Exercises to Try at Home Today

5 Dynamic Balance Exercises to Try at Home Today

 A good workout routine is well-rounded. It focuses no only on aesthetics but also on our ability to move through the world with ease, grace, and strength. While we appreciate all of the movements that allow us to isolate and work super-specific muscles, we also love dynamic movements that force the whole body to get involved.

One of the best ways to move more dynamically and with function in mind is with simple balance exercises. 

What are Balance Training Exercises? 

Balance training exercises are just what they sound like—they’re exercises that require you to engage multiple muscle groups to keep your balance. They vary from single-leg movements to plank variations to handstands, and they can be performed with an arsenal of tools and space you can find at the gym. 

These moves may be difficult at first, but they’re a whole lot of fun, and they can make your life outside the gym easier than ever. 

What Are Balance Exercises Good For? 

Balance isn’t necessarily innate. It has to be practiced. As we perform our day-to-day tasks—playing in the park with our children, carrying a laundry basket, even walking across unstable surfaces—having a good sense of balance can make or break an activity (falling isn’t fun for anyone).

The older we get, the weaker our joints and muscles become and the more difficult it gets to balance. That’s why dynamic balance exercises are so important for your health in the long run. 

Cultivating an amazing sense of balance is important to any and everyone, so we’ve put together a few exercises that work the whole body and give you a way to start working on your balance!

5 Exercises to Improve Balance

Single-Leg Bicep Curl

To set yourself up for success with a single leg bicep curl, stand with weights in either hand. If you’re trying this for the first time, start light the first few reps and work your way up to your usual bicep curl weight. 

Shift your weight onto one foot, lifting your other off the ground so that your knee is slightly bent with your foot behind you. Your hips and knees should still be even here; don’t sink into your standing leg and find length through the center of your body. If you want to get a little more advanced, you can bring your knee up so that your thigh is parallel to the ground, knee bent. 

Now, perform your bicep curls the way you would on two feet—don’t swing your arms and be mindful of your elbows (don’t let them come forward). Move through these deliberately, engaging your core muscles to maintain your balance and hold your back straight.

Single Leg Overhead Shoulder Press

The setup for a single leg overhead shoulder press is just like the single-leg bicep curl: stand on one foot, either just off the ground or with your leg at a 90-degree bend in front of you. Don’t sink into your standing leg. Engage your core. 

Now, hold your weights (again, start light and build up) with your arms out and bent at the elbows with your hands toward the sky. Your upper arms should be parallel to the floor, and your forearms should be perpendicular (at a 90-degree angle to the upper arms). 

If you’re a yoga fan, you may have heard the term “cactus arms.” This is similar, just don’t forget to engage your core to tuck the tailbone slightly and prevent the back from arching. 

Now, extend your arms straight up into the sky and bring them back down to that cactus arm position slowly and intentionally.

Forward Lunge

The forward lunge is amazing because it’s mechanically simple but very challenging for the muscles as you add weight to the movement. 

Stand up straight with feet hip-width distance apart and weights in either hand (or on the shoulders if you prefer loading your back with a barbell). Step forward, bending your knees until they are both near 90-degree angles. The goal is to gently tap the floor with your back knee, making sure that your front knee doesn’t go over your front foot.

With an explosive (but controlled) burst of energy, push off the front foot, returning to your starting position. Like any other balance exercise, keep that core engaged. 

If you want to add a little something extra to this movement, perform it while holding one weight in both hands and at the bottom of the lunge, twist in the direction of the front leg (if the left leg is in front, twist left), and return to center before pressing back up off your front foot. 

Single-Leg RDL

The single-leg RDL (RDL = “Romanian Deadlift”) is going to take your sense of balance to the next level; these can be super difficult, but they’re incredibly dynamic. They work the whole body while blasting your hamstrings, glutes, and the rest of the muscles that help you get and maintain a strong back and core. 

The first time you try these, do so without any weight. Then add light weights, then go heavier as you get more confident with your strength and balance. 

Start with a weight (or not, at first) in the same hand as your standing leg. Shift your weight onto that standing leg and tilt your torso forward as you let your back leg lift off the ground slightly bent with your back toes pointing straight down (don’t let your hip open up). 

You’ll move with your standing knee bent slightly, standing hip pulling back, your weight-holding arm hanging toward the ground, and your weight-less arm stretched out straight at your side (this will help you maintain better balance). 

The key here is to hinge at the waist with a flat back, using the muscles in the back of your standing leg, your core, and all of the muscles you use to hold your weight to maintain control. 

Move slowly downward until you start to feel your standing leg hamstring stretch, then focus on engaging your legs and core to stand back up and repeat. 

High Plank Variation

Now that we’ve covered upper and lower-body-focused exercises, here’s a movement that’ll have you feeling the burn all over. 

Get into a high plank with your hands and feet on the floor like you’re about to do a push-up. Lift up out of your shoulders and pull your abs in so your back doesn’t arch toward the floor. Be careful not to let your hips stick up into the air, either. 

Start by lifting one hand off the ground and reaching it up and forward. Then the other arm. Next, lift one foot off the ground, reaching it up and back. Then the other foot. 

Finally, put these movements together by lifting one arm and the opposite foot off the ground simultaneously (left arm and right leg and vice versa). This is even harder than it sounds, but it’s worth the work once you figure it out. 

Combined, these movements will support you in your functional and balance-related fitness goals and help you improve balance overall. They can be done at home or in the gym, (we love seeing our incredible Chuze Family practice balance at all of our locations) and they’re well worth the effort for health and longevity!

The post 5 Dynamic Balance Exercises to Try at Home Today appeared first on Chuze Fitness.

Kids Club News: March 2021

Hello Kids Club Families!

We wanted to take this opportunity to send a shout out to all of the grown ups in our Chuze Family. The past 12 months have challenged each of you all in different ways. We recognize the many additional hats you have worn and may continue to now wear everyday for your family. Thank you for your patience, grace, and kindness during this time. The children in your family are blessed to have you as an example. We hope each of you are prioritizing self-care

Thank you to all of our Chuze Kids! We want to send our appreciation to you. Thank you for spreading joy with your laughter and smiles. We understand some days are hard and you can have different feelings. It’s okay to have those feelings. You are not alone.  We miss you all so much. We are looking forward to the time when we all can be together again. 

With all of our love,
The Chuze Fitness Kids Club Team

If your local Kids Club remains closed, not to worry! You won’t be charged Kids Club dues until we’re up and running again.


March Craft Calendar


More Crafts!

One of our favorite things is to craft with you. We are so appreciative of the time we spend together when crafting everyday. 

March 23 is World Meteorological Day! 

Activity: Shaving cream rain cloud

What you need: clear jar or cup, food coloring, shaving cream, water

  1. Step 1: fill your cups with ¾ water and top with shaving cream
  2. Step 2: add a few droplets of food coloring (don’t do it too fast!)
  3. Step 3: watch and enjoy!

March 31 is National Crayon Day!

Activity: Writing a secret message with a white crayon

What you need: white paper, white crayon (NONwashable), colored markers

  1. Use your white crayon to draw a picture of a secret message on the white paper, ensuring you are pressing down (feel free to retrace it a few times!)
  2. Color across the whole paper with colored markers to make the secret appear!

Kindness Rocks

What you need: rocks, paint

Share your appreciation for your neighbors and community by decorating some rocks with messages of gratitude and inspiration.


Appreciation Activities For Kids

  • Read: My Friend Isabelle and Hannah’s Down Syndrome Superpowers
  • Appreciation for Others: Disability awareness activities
  • Appreciation for a friend: Write a positive note for a classmate or Create a Feel-Good Sign to hang on your window.
  • Appreciation for your family: Help a family member around the house
  • Appreciation for your home: Pick Up litter the next time you are outside.


Appreciation for All the People in the World

Did you know? March is Women’s History Month and Monday, March 8 is International Women’s Day 2021!

Learn about Women in History

  1. Iconic Women to Celebrate this Women’s History Month 
  2. Jacqueline Woodson: American writer
  3. Anna May Wong: First Chinese American film star in Hollywood. 
  4. Maria Tallchief: First American to dance with the Paris Ballet
  5. Wangari Maathai: First African woman to receive the Nobel Peace Prize 
  6. Mari Copeny: Social Justice  Activist 
  7. Michelle Wie: Professional Golfer 
  8. Katherine Johnson:Mathematical skills helps NASA send astronauts to the moon. 
  9. Check out the book: 101 Awesome Women who Changed Our World by Julia Adams 
  10. Check out the Board Book: A is for Awesome!: 23 Iconic Women Who Changed the World by Eva Chen

Plus! Get crafty with these Women’s History Month coloring book pages by Classroomdoodles.com. 


Appreciate Diversity

Did you know? March 21 is World Down Syndrome Day.


Talk to your kids about ones with special needs:

  • Tell them that there are lots of types of people in this world. Everyone is unique. Some kids have differences that are more obvious than others.
  • Some kids have trouble with hearing or cannot hear. 
  • Some kids have trouble with seeing, or cannot see. 
  • Some kids talk in their own special way.  Some kids cannot speak words, but they have other ways of communicating; they might use their hands or their eyes. Or they have an ipad or machine that speaks words for them
  • Some kids walk in their own unique way. Some kids need braces on their feet to help them get around. Some kids use wheelchairs or walkers. 
  • Some kids act certain ways because it makes them feel comfortable, like they like to repeat words, flap their arms or bang their knees against a table.

Explain different kinds of special needs:

  • Kids with Down syndrome were born with it– they got a little extra information in their blood that can change some things, including how their eyes look. Sometimes it takes them longer to do stuff, including walking, talking and taking care of themselves. You could ask a child to talk with her mouth full of food to understand how talking with special needs can be a challenge.

Talk about what’s more alike than different:

  • A child with special needs is still a child. Just like any kid, they can enjoy playing with toys, coloring pictures, watching videos, going to the park and having birthday parties. They have favorite colors, tv shows and songs. They go to school and learn. They have unique talents and gifts, even if a child does not talk like they do or move like they do. They can laugh and get upset and get mad. 
  • They love their moms and dads, like any kid.
  • Their parents love them, like any kid.
  • There is no reason to feel sad for them.
  • Ask your child to treat a child with special needs just like he’d want to be treated. 
  • If they ask how to talk to a kid with special needs , tell them this: “ Start with saying ‘Hi.’”


Appreciation for Nourishment

Peanut butter banana roll ups (Share it with a loved one to spread kindness!)

Did you know? National Peanut Butter Lover’s Day is March 1st!

Ingredients: tortillas (any kind!), peanut butter, banana

  1. Spread peanut butter all over the tortilla (completely cover it!)
  2. Place the banana in the middle of the tortilla and roll the tortilla around the banana
  3. Cut into slices (about 1 inch pieces) and enjoy!


Berry Spinach Smoothie by Twin Mom Refreshed

Did you know? National Spinach Day is March 26th!

Ingredients: Spinach, avocado, frozen berries, vanilla or plain yogurt

  1. Add ½ cup of frozen berries,2 scoops of yogurt, ½ cup of spinach, ½ avocado (fresh of frozen) into a blender
  2. Add ¼ cup of water to blender and blend until smooth
  3. Pour and enjoy!


Appreciation for Joy with Family Jokes

Q: What did the big flower say to the little flower?

A: Hi, Bud!


Q: Why do bicycles fall over?

A: Because they’re two-tired!


Q: What does the ocean do when it sees its friends?

A: It waves!


5 Ways to Spread Kindness In Your Community

  1. Find opportunities to give compliments
  2. Donate food or clothing to your local community
  3. Hold the door open for a stranger
  4. Say “Thank you”
  5. Smile at someone, just because

The post Kids Club News: March 2021 appeared first on Chuze Fitness.