Vitality Nutrition and Fitness

03/06/2026

No equipment? No problem. 🔥

This week’s bodyweight workout is designed to build strength, improve endurance, and challenge your core using nothing but your body.

4 Rounds:
• 12 Lunges each leg
• 10 Push-ups
• 20 Mountain Climbers
• 15 Bicycle Crunches
• 20s Side Plank each side

Move with control, focus on good form, and push your pace each round. 💪

Save this workout and give it a try this week. When you finish it, drop a 💪 in the comments and let us know how it went!

03/04/2026

Your pre-workout nutrition matters more than you think. ⚡️

If you’re going into workouts feeling low energy, struggling through lifts, or hitting a wall halfway through training, the problem might not be your workout… it might be how you’re fueling your body before it.

Coach Maddy is breaking down a simple pre-workout nutrition tip to help you improve energy, strength, endurance, and overall workout performance.

The goal before training is simple 👇

Fuel your body with quick energy and a little protein so your muscles have what they need to perform.

Some easy pre-workout ideas:
🍌 Fruit + protein
🥣 Oatmeal
🥛 Greek yogurt

Proper workout nutrition can make a huge difference in how you feel during training.

Save this tip for your next workout and comment below 👇

Do you eat before your workouts or train fasted?

03/04/2026

Struggling with low energy during workouts? ⚡️

Your pre-workout nutrition might be the missing piece.

Coach Maddy is sharing a quick tip on how to properly fuel your body before training so you can maximize strength, endurance, and overall workout performance.
Remember 👇

The goal is to give your body quick energy without feeling too full.

Think simple:
🍌 Fruit
🥣 Oatmeal
🥛 Protein + carbs

Fuel your body → train harder → recover better.

Drop a 💪 if you never skip pre-workout fuel!

03/03/2026

Skipping your warm-up? That’s the fastest way to stall progress.

Coach Todd breaks down why warming up properly isn’t optional — it’s essential.

Better performance. Fewer injuries. Stronger lifts.
If you want to train hard, you have to prep smart.

Save this and and send it to someone who needs to start taking your warm-ups seriously. 👊

03/02/2026

Here’s Coach Todd with another Workout of the Week 💪

Give this one a try, push yourself, and let us know how it goes in the comments! 👇

Save this workout for later and tag a friend who needs to try it with you.

02/27/2026

Coach Erik’s Weekly Tip 👇

Before reaching for coffee, try starting your morning with 12 oz of water + electrolytes.

Hydrating first thing helps wake up your system, supports digestion, and sets the tone for better energy throughout the day. ☀️

Small habit. Big impact.

02/26/2026

Nutrition Tip of the Week with Coach Maddy 💪

Rest days don’t mean skipping nutrition, they’re actually when your body recovers, rebuilds, and gets stronger.

Fueling your body with balanced meals, protein, hydration, and quality carbs on rest days helps support muscle repair and keeps your energy steady for the next workout.

Recovery is part of the process 👏

02/24/2026

This week’s workout is LIVE 💪

Choose your level — weighted or bodyweight — and get it done 🔥
✔️ 4 rounds total
✔️ Strength + cardio finisher
✔️ Cooldown included (don’t skip it 👀)

WEIGHTED:
• 12 Goblet Squats
• 10 DB Rows each arm
• 12 RDLs
• 10 DB Shoulder Press
• 30s Weighted Plank

BODYWEIGHT:
• 15 Squats
• 10 Push-ups
• 10 Reverse Lunges each leg
• 15 Glute Bridges
• 30s Plank

CARDIO FINISHER (4 rounds):
20s Jumping Jacks
20s High Knees
20s Rest

Cooldown & Stretch:
Forward Fold – 30s
Quad Stretch – 30s each leg
Hamstring – 30s
Breathing – 1 min

Save this post 📌
Tag us when you try it 🔥
Let’s get stronger this week together.

02/18/2026

Coach Todd here breaking down why stretching before bed might be the most underrated part of your routine.

A few intentional minutes at night can:
✔ Improve flexibility
✔ Reduce muscle tension
✔ Support recovery
✔ Help you relax and sleep better
You train hard. Don’t skip the recovery.

Try adding 5–10 minutes tonight and see how you feel tomorrow.

02/14/2026

02/11/2026

Stop overcomplicating nutrition. Building a balanced plate does not need to be macro math and food scales 24/7.

Coach Maddy breaks it down in a way that actually makes sense 👇

Think:
🥩 Protein
🥦 Fiber + veggies
🍚 Smart carbs
🥑 Healthy fats

That’s it. Balanced. Sustainable. Repeatable.

Consistency beats perfection every single time.

Save this for your next grocery trip and comment “BALANCE” if you’re working on simplifying your nutrition this year.

02/09/2026

Today is Coach Erik’s Birthday!! Everyone help us wish him a Happy Birthday! 🥳