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There’s no point in denying we live in a tech-focused world and the majority of us spend our days staring at computer screens. While we reap the benefits of all this technology there at some downsides as well.

It seems simple, but the act of taking time daily to unplug can make a drastic difference in your day and your sense of well being!!

VKY challenges YOU to eat a meal without your phone today

Success at changing our eating behaviors involves small initial victories that build our self-efficacy, which can in turn influence our attitudes and beliefs.

Portion sizes have steadily increased by 15-20% over the past 40 years due to various economic, social, technological and other reasons. We have subconsciously lost track of a standard serving size, and now consume more calories than ever before.

By using the guide we have provided on slide 2 you can start getting on track with your portion sizes and reduce over eating!!

One of the most powerful things our coaches can do is help you to connect with your “why”

For most of our clients, living life means being able to:
✔️Do the activities they love outside of the gym
✔️Having great energy
✔️Mental acuity
✔️Spending quality time with their friends and family
✔️Being successful in their careers
✔️Feeling comfortable in their own skin
✔️Ultimately, having all these things for the rest of their long and happy lives!!

Don’t feel guilty about taking time out of your busy schedule to make some time for yourself!

Working out can offer an array of benefits to your mental and physical well being.

REMEMBER: making time to workout is self care not being selfish

Nourishing your body with healthy and nutritious foods is key to help you live your definition a healthy life.

The goal is to understand what foods support your mental acuity and energy and what foods slow you down and prevent you from doing the things you love.

It’s food that helps your thrive through life. And these foods are almost never found in a box or the inner aisles of the supermarket.

Take today to say an extra thank you for those around you who support your fitness journey, for your ability to move, for your health, and for everything that brings you joy.

Be safe this Thanksgiving and eat that slice of pie with no regrets!! 🥧🦃

Healthy looks different on everyone

✔️Well defined muscles
✔️Improved mood and mental clarity
✔️Strength to summit a mountain
✔️Reduced stress
✔️Hitting a new personal record
✔️Sense of control over your well being
✔️Meeting your daily macros
✔️Better bloodwork and biometrics

Just because we aren’t working towards and achieving the same goals doesn’t mean we all aren’t healthy in our own way. Healthy isn’t just about looking a certain way, it’s practicing behaviors that support vitality!

Holidays are right around the corner and we know it can be easy to use that as an excuse to have a few “cheat days”. However, the truth is a “few days” can often lead to a chain of cheat days and then your entire fitness and health routine is turned upside down.

This “cheat day mentality” can do more than just derail your fitness progress. It can also create an unhealthy relationship with food.

Remember consistency is how you reach your goals. It’s easier to be consistent when you are flexible and don’t impose restriction on your eating habits. Instead, focus on all you have to gain from eating nutritious foods that support your goals!

If one night you feel like you want a slice of pie or a left over thanksgiving sandwich, just HAVE IT. Choosing to eat less nutritious foods isn’t bad, but it is important to recognize that consuming them too often may not be supportive of your goals.

5 reasons to squat:

1️⃣Lower body strength:
From your glutes, to quads, to hamstrings, to calves, squats are a highly effective way to build lower body strength. These muscles support stability in your legs, making sure your knees, hips, and ankles stay healthy. Strong legs are vital for being able to walk long distances, bike ride, run, jump, and lift.

2️⃣Functional mobility:
Doing full range of motion squats in your strength training is a great way to keep your joints mobile enough to support your daily activities.

3️⃣A solid core:
Squatting is one of the most functional ways to strengthen your entire core. By holding weight on your back, you are required to create a strong brace of muscle to keep your spine stable. Your lower back, deep stabilizers, obliques, and abdominals all work hard during squats to keep your core solid and your back safe.

4️⃣Strong bones: Squatting throughout a lifetime supports healthy bones and can prevent fractures in the spine and hip, making it an important activity for all ages.

5️⃣Healthy hormones and immune system:
Squatting stimulates your body to produce human growth hormones to help your muscles grow and repair from training. This circulating hormone also stimulates bone strength, fat loss, cell repair, and mood, among other positive health effects.

Fitness success pyramid:

1️⃣The Coach-Client Relationship
When driving to a new destination we all use some form of a map. Your fitness goals are no different, you need a guide! That’s why the bottom of the pyramid is the coach-client relationship. Being comfortable with your coach and being open about your goals is key.

2️⃣Lifestyle
In this step focus on consistent healthy habits. You want to learn how to balance work and rest, create a consistent energy pattern throughout the day, find a daily rhythm that works well for you, and establish the purpose behind your goals. Once you have created a consistent lifestyle you can feel confident that your behaviors throughout the day will support what is to come: nutrition and training.

3️⃣Nutrition
First, you and your coach will focus on food quality. Consuming quality foods throughout the day will give your body the energy it needs to reach your goals. Once you are consistent with your food quality you will focus more on the specifics of food quantity to support your goals. Both food quality and quantity are important, but we tend to focus on quality first to ensure you’re getting the micronutrients you need.

4️⃣Training
Now with the foundation in place, you can feel confident that your training and recovery are well supported. Once you reach the top of the pyramid, your goals will become a reality. But remember, it’s not just the training that got you there, it’s the foundation of a great relationship with your coach and a consistent quality lifestyle and nutrition.

Rice continues to be a staple carbohydrate around the world particularly of those chasing fitness and health goals. Though there are dozens of different varieties of rice, the most popular continues to be white and brown rice.

Let’s take a look at some of the major differences between white and brown rice:

Brown rice and white rice are really the same grain. The only difference is, white rice has been processed more to remove everything but the white endosperm portion of the grain. What’s left on brown rice is the bran and germ in addition to the inner endosperm which is why it has a higher nutrient content than white rice. This leaves the grain looking brown which in our culture generally implies that is a healthy option.

Brown Rice:
➡️Higher nutrient content
➡️More fiber, antioxidants, vitamins and minerals
➡️Higher in phytic acid and arsenic
➡️Lower glycemic index

White Rice:
➡️Higher glycemic index
➡️Easy to digest