VRSTY Athletic Club

01/09/2023

Just sent out our weekly newsletter! Each week we discuss topics around Mindset, Nutrition, Movement, or Recovery.
This week we are breaking down how to "walk" away from sugar cravings! Check it out here ⬇️

If you're anything like me, You are no stranger to sugar cravings especially if you have been abstaining from sweets for ANY amount of time. It seems the more I avoid sugar and sweets the more I end up craving them. Sugar cravings are completely normal, and it's important to understand what your bo...

07/26/2022

Hey Team! Here's a tip to help you optimize your lifestyle & performance! ⬇️

Prioritize Protein & Produce! ✅

Choosing to build your meals around protein and produce is the easiest way to eliminate processed foods, artificial ingredients, and improve your body's digestion and absorption of what you're eating!

Focusing on "real food" will provide our bodies with the nourishment necessary to maintain healthy, active lives. Processed foods, although convenient, can leave us feeling unsatisfied and constantly searching for something that will fill that need. Take a little extra time to plan and cook meals and notice how well your body responds to real food!

Not sure where to start when it comes to your nutrition? Shoot us a message and we can discuss your lifestyle, goals, and an individualized game plan to get you started! 💯

07/25/2022

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"One way to keep momentum going is to have constantly greater goals." - Michael Korda

We stagnate when we stop working toward our dreams. To maintain life's excitement and purpose we need targets that we can keep trying to hit.

Reaching a goal leaves you with no place to go, but if you constantly upgrade your goals, you change your destination. Having higher expectations means that each level you reach is still at least one level below where you are aiming for.

To maintain the momentum in your life, set higher goals that change and improve as you move toward your destination 🔥

07/22/2022

⭐️FEATURE FRIDAY⭐️

Today we wanted to give a quick shoutout to our friends over at APEX — Posture and Sport] 🙌🏼

The Markus Brothers have helped keep us feeling and performing our best with regular chiropractic adjustments and deep tissue work. 🥰👍🏼

There’s a long list of benefits from regular chiropractic adjustments including improved posture and range of motion, as well as decreased stiffness and joint pain. Regular maintenance is key to avoiding overuse and even ergonomic related injuries. 🔑

Be sure to give them a follow APEX — Posture and Sport] and check out their page for more info on their services ✅

07/19/2022

Hey Team! Here's a tip to help you optimize your lifestyle & performance! ⬇️

Commit to a regular mobility & stretch routine! ✅

Mobility is the overall range of motion a person has within their body, most notably within the joints. It is incredibly important to one’s health and daily functioning. Increased mobility prevents you from getting injuries. It allows you to squat deeper, run faster, and train harder. 💪🏼

When we spend too much time in stagnation (like sitting behind a desk for eight hours a day, five days a week) the internal connective tissues become short and tight. When it’s not properly mobilized it can leave a person feeling stiff, trigger pain, and can increase risk of injury. 🙅🏻‍♂️

Mobility is foundational to physical health and the key to longevity. If you have poor mobility, you are not moving a joint through its full range of motion when active in that joint. This can lead to tightness, pain, and limited range during exercise.

If you're in need of a well-rounded mobility routine, give us a message and we can get you set up to start moving well and feeling better! 💯

07/18/2022

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"Everything begins inside your mind. With the right mindset you will succeed." - Tony Horton

To change your life you need to change the way you think. Look back over the last year and reflect on your levels of thinking and how you thought about various situations.

We are certainly in times of change and the key is to accept and adapt to what is being given to us. Change your mindset to being curious and open to ideas and suggestions for alternatives. Be okay if they don’t work straight away or need tweaking.

This is all part of growing and elevating the results you can achieve. Take charge of your mind and set it to the right place in order to move towards success. 🔥

07/12/2022

Hey Team! Here's a tip to help you optimize your lifestyle & performance! ⬇️

Carry a water bottle with you 24/7! ✅

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. ☝🏼

Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood. 💦

We recommend 0.5-1oz of water per pound of body weight, however this will depend on your activity level, sweat level, and climate! Always opt for water-based beverages and high water content foods like fruits and veggies 🍎🍊🍉💧

Looking for my specific help when it comes to your fueling and nutrition? Shoot us a message and let's discuss your lifestyle, goals, and a individualized game plan 💯

07/11/2022

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"You have power over your mind - not outside events. Realize this, and you will find strength." - Marcus Aurelius

It's important to understand what we can change and what we can’t. What we have influence over and what we do not.

If we can focus on making clear what parts of our day are within our control and what parts are not, we will not only be happier, we will have a distinct advantage over other people who fail to realize they are fighting an unwinnable battle.🔥

07/05/2022

Hey Team! Here's a tip to help you optimize your lifestyle & performance! ⬇️

Prioritize Strength Training! ✅

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for everyone.

Strength training uses resistance to build muscle and increase bone strength amongst other things, and it’s recommended by the American Heart Association that everyone strength trains at least twice per week.

Whether it’s the increased muscle mass, increased bone density, strong ligaments, and tendons increased confidence and better body composition, or simply enjoying a healthy and pain-free life, now is the time to reap all these benefits and start adding some strength training to your routine.

Not sure where to start or what exercises you should be focusing on? Book a discovery call with us to discuss your starting point, goals, and an individualized game plan 💯

07/04/2022

Happy 4th of July! 🇺🇸 Thank you to all who have risked and sacrificed their lives for this great nation.

07/04/2022

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"Take action! An inch of movement will bring you closer to your goal than a mile of intention." - Steve Maraboli

We can either choose to sit back and allow life to happen to us, or we can happen to life.

There is power in taking charge. Sometimes we can get stuck in the habit of waiting for life to change but nothing will happen unless we put in the work to make changes.

The process may not be easy and we won’t understand everything but as we put in the work we will begin to see our desired results. 🔥

06/28/2022

Hey Team! Here's a tip to help you optimize your lifestyle & performance! ⬇️

Aim to walk 10,000+ steps each day! ✅

The average American walks 3,000 to 4,000 steps a day, or roughly 1.5-2 miles. It's a good idea to find out how many steps a day you walk now, as your own baseline. Then you can work up toward the goal of 10,000 steps. 🚶🏽‍♂️🚶‍♀️🚶🏿

It adds up to about five miles each day for most people, which includes about 30 minutes of daily exercise—satisfying the CDC’s recommendation of at least 150 minutes of moderate exercise per week. 👍🏼

The 10,000-step goal could be just right for you—and the benefits of a 30-minute daily stroll are nearly boundless, from slowing mental decline and lowering blood pressure, to improving sleep and relieving depression.

Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.

Looking for a more specific fitness and daily movement routine? Book a discovery call with us and let one of our elite coaches design a program to get you moving toward your goals 💯

06/27/2022

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"Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come." - Dwayne Johnson⁠

Consistency means focusing on the task at hand in the present moment while maintaining a long term vision.

Consistency, in other words, is therefore all about repetition. It’s about repeating the same actions (habits and rituals) over and over again; gaining feedback from these actions and adjusting them accordingly to help stay on track as we work towards our goal. 🔥

06/21/2022

Hey Team! Here's a tip to help you optimize your lifestyle & performance! ⬇️

Aim to cook more often than not! ✅

🔹Restaurant meals can contain lots of unhealthy ingredients. There’s also a lot beyond what’s in the meal that you miss out on when you’re eating from a take-out box.

🔹When you put fresh ingredients together yourself, you have total control over what is going in your food. That can make a world of difference to your overall health.

🔹Making a meal yourself means you can make sure the portion sizes and calorie counts are where you want them to be. Recipes often come with nutritional information and serving size suggestions, which makes that even easier.

🔹Cooking together can offer you an opportunity to reconnect with your partner and loved ones.

🔹Preparing a meal at home can often be quicker and cheaper than eating out!

Not sure where to start when it comes to healthy cooking? Book a discovery call with us to chat about your lifestyle, goals, and individualized game plan 💯

06/20/2022

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"Greatness finds us by obstacles in front of us. I don't look at hurdles as obstacles blocking my path but opportunities to overcome." - Lolo Jones

Attempting to do anything hard comes with challenges, so embrace them. If we look at obstacles as opportunities to turn problems into progress, we increase our chances of success.

Confronting obstacles forces you to assess the situation with new eyes and innovate creative solutions. You end up wiser with new skills and experiences.

Challenges force us to access our full potential. 🔥

06/14/2022

Hey Team! Here's a tip to help you optimize your lifestyle & performance! ⬇️

Prioritize protein with each meal ✅

Protein helps keep our bodies running well and our immune systems healthy. Protein helps us get and stay lean, and keeps us feeling full! 👍🏼

It also supports the growth of new muscle mass and cellular repair, protein optimized diets can help support a lean body composition (more muscle, less fat!). 🔥💪🏼

Looking to make better decisions when it comes to your nutrition? Book a discovery call with us to chat about your lifestyle, goals, and individualized game plan 💯

06/13/2022

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"If you don't give anything, don't expect anything. Success is not coming to you, you must go to it." - Marva Collins

We all have dreams and goals for ourselves, and a vision of how our best lives could be. Dreaming is the easy part, whereas just getting started seams to be the biggest challenge.

In truth, the very act of beginning is itself the only thing that really matters in the long run. When we’re paralyzed by uncertainties, doubts or fears we often lose confidence, time, and energies, and never even give it a shot. The future favors those who take action🔥

06/07/2022

Hey Team! Here's a tip to help you optimize your lifestyle & performance! ⬇️

Sunlight can have many benefits for your health! ☀️

🔹Small doses of sun exposure can provide health benefits, such as boosting mood and increasing vitamin D production.
For most people, 10 to 15 minutes of sun exposure a day is enough to receive these health benefits.

🔹The sun’s UV rays help your body make this nutrient, which is important for your bones, blood cells, and immune system.

🔹Your eyes need light to help set your body’s internal clock. Early morning sunlight in particular seems to help people get to sleep at night.

🔹Sunlight helps boost a chemical in your brain called serotonin, and that can give you more energy and help keep you calm, positive, and focused.

Looking to optimize your energy and performance? Book a discovery call with us to chat about your lifestyle, goals, and individualized game plan 💯