VGA Wellness

07/17/2025

We can’t always control what triggers our stress, but we can control how we respond and that makes all the difference. I'm often reminding clients that stress is a natural part of life. Disruptions and unexpected challenges will always come and usually in the most inconvenient time. However, our real power is not in eliminating the source of our stress, but in building the skills and techniques that help us overcome it with purpose.

Through tools like breathwork, daily movement, exercise, mindset shifts, proper sleep, and balanced nutrition, we can manage our nervous system, stay grounded in the face of challenges, and create more self-discipline over time.

The need to learn how to pause, assess, and choose an appropriate response instead of reacting mindlessly is our cornerstone of lasting behavior change. This mindset empowers us to feel more in control of our lives, even when we are challenged to respond negatively.

Thank you for reading.

Vincent A.

07/11/2025

Are You Getting in Your Own Way?

Are the habits and thoughts you carry helping you move forward or quietly holding you back? In this article, I explore the subtle ways we can derail our own progress and, more importantly, how to shift those patterns for lasting change.

If you've ever struggled with procrastination, negative self-talk, or unclear goals, this piece offers practical tools and a mindset shift to help you move forward with clarity and confidence.

Thanks for reading.

Vincent A.




Read the full article here:

How to Recognize Hidden Behaviors That Undermine Your Progress and What to Do Instead

07/05/2025

"You become what you give your attention to" by Epictetus relates to how our focus can shape our lives, especially when it comes to health and wellness.

When we choose to pay attention to positive habits like eating well, being active, and taking care of our mental health, we're more likely to create a healthier lifestyle.

On the other hand, if we focus on negative thoughts, such as stress or unhealthy choices, it can lead to challenges in our well-being.

Being mindful and intentional in our daily choices remind us that what we focus on can significantly impact our overall wellness.

Live Well

Vincent A.

07/04/2025

Today we celebrate not only the birth of our nation but also the courage and vision of our founding fathers.

They stood against tyranny, risking their lives and fortunes to create a new path toward freedom and independence.

Let us honor their legacy by reflecting on the values they fought for and the sacrifices they made, inspiring us to uphold and protect our freedoms today.

Have a wonderful and safe Independence Day.

06/26/2025

Most fitness goals fail not because people lack motivation, but because the goals themselves are unclear, unrealistic, or too vague to follow.

That’s where SMART goals come in.

In this article, "What is a SMART Goal and Why it Matters," I break down the SMART goal framework and explain how it applies directly to creating sustainable progress in your fitness routine. Whether you're just starting out or trying to reset after a rough patch, this is a structure that keeps you grounded, focused, and adaptable over time.

Thanks for reading.

Vincent A.

Read the full article here: https://open.substack.com/pub/vgawellness/p/what-is-a-smart-goal-and-why-it-matters?r=21ah5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

Turn vague ideas into focused action with a plan that builds clarity, consistency, and long-term results.

06/04/2025

“Understanding the Root Causes of Unsuccessfulness”

An interesting read from author, Durmonski, "Reasons You Are Unsuccessful”. The author explores common behaviors and mindsets that hinder personal and professional growth.

I like how he emphasizes that success is not merely about external achievements but is rooted in self-awareness, discipline, and resilience, all good points I share in my own writings.

The article explores various factors such as lack of persistence, poor time management, and negative self-talk, and offers the readers practical advice on how to overcome these obstacles.

For more understanding and actionable strategies, read the full article.

Thanks for reading.

Vincent A.

What, are you still unsuccessful? Still getting by despite the avalanche of advice circling in the online realm? Read this...

06/03/2025

Is Your Strength Training Program Actually Working for You?

If you're following a workout plan but not seeing the results you expected or you’re simply going through the motions without understanding why you're doing certain exercises, it might be time to step back and re-evaluate.

In "Smarter Workouts, Better Outcome", I break down five common pitfalls people encounter when building their own routines and why understanding the design of a training program is just as important as showing up to do the work.

Whether you're new to strength training or wanting to fine-tune your current programing, this piece will help you think differently about how and why your workouts are structured the way they are.

Live Well

Vincent A.

Read it here: https://open.substack.com/pub/vgawellness/p/smarter-workouts-better-outcomes?r=21ah5o&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

How Understanding Program Design Helps You Reach Your Goals

06/01/2025

What if you only needed a handful of exercises and stretches to stay healthy for life?

I’ve often wondered, if you could simplify your fitness routine down to just the essentials, what would truly matter for long-term health, strength, and mobility?

I share the "5 best exercises" and "5 most valuable stretches" you can do for the rest of your life that requires no special equipment and complicated programs.

This guide is also for beginners or anyone looking to simplify their routine while still gaining real, lasting benefits. It’s all about movements that help you live better, move better, and age well.

Read the full article now on Substack and start building a lifetime of strength and wellness.

Vincent A.



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A simple, sustainable guide to help you get strong, stay active, and support lifelong health with no complicated routines.

05/30/2025

Does refusing to go to the gym count as resistance training?
🤔

05/29/2025

"Eight Smart Steps to Begin Your Fitness Journey"

Starting a fitness journey can feel overwhelming but it doesn’t have to. We often think we need the "perfect" plan, the right time, or a complete lifestyle overhaul to succeed.

The truth? You only need to start small and stay consistent.

I offer you eight simple and practical steps to help you launch (or refresh) your fitness journey without burnout or perfectionism. From realistic goal-setting to staying motivated, these tips are designed to help you make steady progress, feel stronger and healthier, and confident over time.

It’s not about doing everything at once, it’s about taking meaningful steps forward.

Have your own tips or questions? Drop them in the comments and let’s learn from each other and keep moving forward, together.

Thank you for reading.

Vincent A.



Read the full article here:

Practical strategies to help you build strength, improve health, and stay motivated.

05/23/2025

"Improving Your Running with Weight Training"

Research shows that lifting heavy weights can help runners improve how well they run and their overall performance. Runners got the best results when lifting weights that were 90% of the heaviest they could lift, doing just 1 to 4 repetitions.

The point is you don’t need long workouts to see benefits. Studies suggest doing 2 to 6 sets, 2 to 4 times per week. However, you’ll need to be patient, as it may take 8 to 10 weeks to notice any improvements.

Thanks for reading.

Vincent A.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9653533/

05/19/2025

Thinking about getting into running or getting back to it after a break?

Start smart with this beginner-friendly guide that breaks down proper form, a simple 8-week training plan, and tips to avoid injury and burnout.

Small steps now = big results later.

Thanks for reading.

Vincent A.

📖 Read the full article here: https://substack.com//note/p-163917443

Build Endurance, Improve Form, and Run Pain-Free with One Step at a Time