exercise Archives

Make Yourself a Priority

June 5, 2019 by Maria Sogard 1 Comment

VFit’s Weekly Inspo

We are here today to share our weekly inspo with another simple, yet powerful message:

“Make yourself a priority. At the end of the day, YOU are your longest commitment. “

Life is FULL of commitments. That’s why we are all so ‘busy’ isn’t it? Kids have soccer. Husband has to work late. PTA has a meeting. Library has story time. Church has a fair this weekend. We are all just … so … committed…

BUT hey, what a minute!

What about the ultimate commitment????!!!

YOU are the ultimate commitment. You and this one body you have, and this one heart, one brain you have, is where it’s really at. Without all of that, you are simply fighting the upstream battle to keep up with life and aren’t enjoying the ride.

You have ten toes, two legs, two arms, you name the body part….. and it’s truly up to YOU on how you honor your commitment to your own life, which will in turn translate into how high a quality of life you will lead.

No one wants to simply SURVIVE, we want to THRIVE! We aren’t saying that some weeks are going to be in pure survival mode, but if you find your life controlling you more than you can enjoy and control IT, it’s time to make some serious changes. It can be done, we promise!

It’s ok to say NO more often!

It’s ok to schedule time for YOU!

It’s ok to tell your family that YOU need a few minutes of time and to hold tight!

It’s ok to spend a little bit of money on YOU! It’s the best investment you can make. When VFit is used the way it is designed to, it is simply one of the greatest investments you can make, which will positively transfer into every other area of life, because we are all about filling up YOUR tank, in just 1-2% of your time. You have that, believe us!

YOU are worth it as well, and if you think it should be all about your family and nothing left for YOU, you are wrong!

I guarantee if we ask your family what they want the most from YOU, it isn’t your money or energy running them around from event to event. They want a healthy and happy YOU! We are willing to put money on that hands down.

So many times we hear from potential members, ‘oh wow, VFit sounds great and I really wanna workout, but I just don’t have the time.’

Heck we even have some members that “donate” to VFit each month and although we bend over backwards to give you ever tool, every form of motivation, every opportunity to just DO SOMETHING, some still aren’t quite ready to commit those 30 minutes a day to themselves. (And if that is you reading this, maybe this post will strike a cord to get you to show back up! We are here with open arms for your return!)

We hear you, but those words really just boil down to you not honoring your commitment to yourself to take care of your own health.

We hear you, but those words really mean you aren’t ready yet to take ownership of your own health.

We are spread across the country, but our bond is STRONG and built around our common core philosophy that your commitment to your own personal wellness is a worthy goal for each and every woman out there.

How are you honoring your commitment to yourself today?

At VFit, we believe you need the power of a team, connection, and community to truly be successful in reaching your goals.

It’s REAL life – no special effects, lightening or makeup. It’s real women, working and training together from their own homes, hotel rooms, or wherever life has them at that moment.

VFit is so much more than just a workout, we have built a way of life.

It’s truly a lifestyle that brings the kind of personal connection that is often missing today. We have gathered like minded trainers and members and built a platform that works and each week we have members hitting personal goals and milestones they never thought was possible.

The VFit trainer team is here 364 days a year to help support and cheer you on, as you work towards your best self in 2019, inside and out! We can’t get your dressed and logged in, but we will keep doing everything else in our power to keep you motivated, enjoying your fitness and honoring this amazing body you have that deserves to move and be challenged!

In Health 365 days a year,

Rachele, VFit Owner and Maria, VFit Second in Command

Our passionate team is here to cheer you on, make you proud and show you that fitness is not a punishment. In fact, let us be the best part of your day!

Join the team for less than $2/day at https://thevfitstudio.com/join-vfit-team/

Take 10 – Body Awareness

June 4, 2019 by Maria Sogard Leave a Comment

There may never be ‘that perfect time’ for you take for yourself. You have to find those moments, steal them from the day, and give yourself clarity in thoughts and mind. In just 10 minutes with this guided meditation with Trainer Shari, you’ll be refreshed, rejuvenated, and at peace with a focus on body awareness.

From Shari:

“Don’t forget to take time for yourself each day. You have to put your oxygen mask on first.

In today’s take 10, I take you outside with me, and guide you through a body awareness mindfulness activity.

Don’t underestimate the power of just sitting outside and taking 10.”

Where will you take 10?

About Shari

Shari is VFit’s resident miracle worker from Texas! She leads an “Unwind” class, unlike anything you’ve ever experienced. But don’t let her zen like ways fool you. She can deliver just as Yang of a high intensity class and leave your muscles “good” sore for days to come.

“Born and raised in Texas, I was a competitive gymnast in grade school and went on to be a competitive twirler in High School.

I attended college at The University of Texas in Austin, majoring in English and Kinesiology.

Having always had a love for physical fitness, I taught group fitness throughout college, and upon graduating was hired to teach public school.With the demands of a new job and a new husband, exercise became my time to unwind.

With my 3 children now in school, I returned to my first career as a group exercise instructor.

Yoga is one of my favorite styles to teach because it has something for everyone. It is healing and strengthening all in one. It truly is the complete package.

When not in the gym teaching, I enjoying spending time outdoors hiking and exploring with my husband and 3 children.

We are avid travelers who enjoy each new adventure that we encounter. All three of my children are very active in competitive sports.”

Favorite Fitness Quote: “Fitness is a journey not a destination”

Credentials:

RYT 500 Yoga Therapist
ACSM CPT
Senior Fit Specialist

Mobility Specialist

Yin Yoga Specialist

VFit Studio’s 7 Pillars of Wellness: Live Well, Fuel Well

May 14, 2019 by Maria Sogard Leave a Comment

The VFit Studio’s Core Philosophy on Wellness

“Fuel well – Live well!”

The VFit Studio is built upon our core philosophies of wellness based on 7 pillars. These “7 pillars of wellness” are at our core philosophy on how to lead life to the fullest. Once you’re able to dial in your pillars, you can reach unlimited potential and lead a well balanced life.

Finding true balance with your wellness pillars leads to a growth mindset. We’ve based our own personal lives on these pillars and have built our virtual wellness studio and community with each in mind.

Dialing in your 7 pillars of wellness means you live with intention each day and you put your energy into your own health and well being with focus on the following: food, hydration, sleep, fresh air, self-care, exercise, and gratitude.

EACH PILLAR MATTERS TO YOUR PHYSICAL AND MENTAL WELL BEING!

Yes, VFit Studio is a virtual wellness studio and that is the heart of what we offer to the world, but believe it or not, our wellness program focused on these Pillars of Wellness started well before we ran our first VFit class!

Just like your car, your body needs fuel to live. On a primal level, you can’t function very long without eating. The better you eat, the better you feel. Every person knows this at a basic level.

Usually, we look to and relate to fuel as just food and water.

In fact, 90% of the health and wellness industry is centered around telling you what to eat and what not to eat. Or trying to sell you on the latest fad diet, pill, or shake that’ll magically make you healthy without putting in the work or focus necessary.

Take a moment and think through your life. There are so many other facets of your life you must FUEL as well. This is your fuel with a pillar dedicated to the keystone wellness centers of a well balanced life.

In no particular order, we break down a quick recap of why fueling EACH PILLAR below can elevate your health and wellness to infinite levels:

VFit Studio's 7 pillars of wellness: exercise

// Exercise – Your muscles need fuel by way of fresh oxygen and movement. Work hard on those muscles, boost up your heart rate, and you’ll deliver this much needed nutrient called energy, blood flow, and life all throughout your body!

If you can move, you should be exercising your body most days of the week. Exercise comes in every shape and form and we believe in a well rounded routine of cardio, strength, balance/mobility, and restorative movement. We’ve developed a FUNctional Fitness Plan that outlays the recommended ratio of these four major categories of movement and have broken down our class schedule and formats in this plan our members use to schedule and plan their workouts each week.

Exercise, or movement, is where you can get the most bang for your buck, in the least amount of time. Begin to focus on fueling yourself up with 15-30 minutes a day and watch amazing things start to happen in your mind and body.

VFit Studio's 7 pillars of wellness: outdoors

// Outdoors – getting Vitamin D by way of fresh air to get yourself outside and away from the screens. To connect with nature and others. To feel the light breeze on your face and be present. We include this pillar because getting outside each day is critical to your mental and physical well being.

Your body and mind need fuel from fresh air and vitamin D by means of spending time outdoors. Vitamin D is crucial in cell repair, stamina, boosts to your mood, along with improving your immunity. Many illnesses are linked to vitamin D deficiencies as society has led to more time indoors. Take breaks from your time inside and even break it into 5 minute chunks to get some fresh air each day.

And even in those harsh winter months when you might not actually be getting direct Vitamin D, you’re still reaping many rewards. Being outdoors and fueling up from fresh air, stepping away from the hustle and bustle of the daily grind, taking some slow calm mindful breaths. This all will lead to more focus, productivity, and happiness.

Stepping outside exposes you to more negative ions will provide a host of health benefits. Just from being outside and being surrounded by these negative ions, you can help improve your sleep, experience revitalized cell metabolism, improve your immunity and detox your blood.

In today’s tech driven world, you can easily go days on end without spending a solid chunk of time outside. We’re willing to bet it’s impacting your health. Keeping yourself indoors leads to more stress, a feeling of isolation, keeps you on edge, and more reactive in your life.

We suggest instead to build in at least 15 to 30 minutes a day to set your phone down, unplug, and go outside. There’s no bad weather, there’s only bad clothing. This pillar alone can easily change your life if you are lacking in it.

VFit Studio's 7 pillars of wellness: water

// Water – We have run our wellness resets since 2014 and you want to know the #1 eye opener most of our participants learn about themselves throughout our process? They’re not properly hydrated. Living in a constant state of dehydration (be it mild, moderate, or intensive), causes negative effects on your skin, energy levels, sleep, recovery time, mental cognition, and more.

Your body needs fuel by being properly hydrated with water daily. Nearly every biological function of your body is dependent upon having those hydrogen and oxygen molecules at the ready! 8 cups a day is the minimum place to start. We have a great formula of just how much water you need that we love sharing with our team.

½ to 1 ounce of water per pound of body weight

Then, add at least 10 ounces per each 30 minute exercise session. Increase your water intake depending on elevation, temperature, humidity, and other health related issues such as medical conditions or drug side effects.

VFit Studio's 7 pillars of wellness: gratitude

// Gratitude – Ding ding! Another key pillar of health we see nearly every other program leave out. How can you truly be healthy if you aren’t living a life full of gratitude and celebrations?

Your heart, the very muscle that keeps you alive, gets its fuel by living a life full of gratitude and by celebrating even the smallest of victories. Being thankful for what you have, especially those around you, will continue to help you view your life in a more positive light and send ripple effects throughout your day. Your stress hormones will lower, your blood pressure will improve. Gratitude is some powerful stuff, trust us!

We have our team write down one reflection of gratitude and one small victory they had each day during the course of our wellness resets. Once this daily habit is created, soon instead of being a negative nelly, you start finding areas of life to be grateful for.

VFit Studio's 7 pillars of wellness: sleep

// SLEEP! – “I’ll sleep when I’m dead” is just about the worst quote out there. You’ll live a lot longer and at a higher quality of life if you get your proper zzz’s in!

Your body, mind, and spirit refuel when you sleep. The process of restoring and building happens overnight while you get in those blocks of rest each night. Getting a full night’s rest is important for your brain health, your mood, energy, and stress level as well. 7+ hours is the minimum that most need. While we know that during some stages of life, this Pillar may be out of your control, we still encourage you to prioritize sleep as a very important part of your life.

VFit Studio's 7 pillars of wellness: me time

// Me Time – Your mind becomes fueled when you stop, slow down, and tune into your own needs. Having a moment of calm in your day can be delivered by taking time for some quiet reflection and self care. For some, this may be reading a book, meditating, working out, gardening, sewing, you get the jist. There is no one size fits all “self-care” activity. Finding a small pocket of time in your day to take care of you isn’t selfish, it’s critical.

You cannot keep giving and giving to the world unless you fill your own up. The importance of self care cannot be overestimated and while each of the above Pillars could also be considered self care, we double down on this one to ensure each day you take time out just for you to fill your own cup.

So there you have it, our secret but oh so attainable recipe for creating your best life!

And like everything, you need to constantly be taking inventory and working on your weaker areas. As seasons change, so will your Pillars in Need of Repair. It’s the exact reason we come together quarterly to press the Reset button and make sure that no pillar is left out of whack for too long.

These are just some of the ways and areas you can choose to fuel your body better to live well. If you try and find shortcuts on any of these – or GASP! – skip some altogether – then you’ll be truly selling yourself short.

At VFit Studio, we believe that each of us deserves to live life well and not harbor regrets and guilt about taking care of our bodies. When we take care of ourselves, we are better suited to take care of the ones we love around us.

How do you check in with your pillars? Meet your Wellness Wheel

VFit Studio's Wellness Wheel Activity to dial in your 7 pillars of wellness

This Wellness Wheel is an activity you can easily do each week, or ad hoc, to ensure you’re balancing out the 7 pillars of wellness. Focus and maximize your pillars and your wellness wheel will run smoothly and your days will be fueled well.

At VFit Studio, it’s our core value that to live your best life, you need a well balanced Wellness Wheel that can rotate evenly and propel you FORWARD. This wheel requires that all 7 tanks are adequately filled. When balanced, your wheel spins forward most effectively.

Take an honest look into your own personal life in this current season, and rate each Pillar of Health from a 1 to a 5. Then color in the rings to get a perfect visual of where your wheel may need a little more air and energy given to it.

A rating of “5,” or the outermost circle, means you are at your best of where you could possibly be with this pillar and have it dialed in, with little to no room to grow or improve. This very well may be the case in some Pillars, so don’t feel bad ranking anything at a 5. If you are maxing out a few Pillars already, that’ll just create more space for another Pillar you may need to dive deeper into and flesh out some new positive habits.

The center of our Wellness Wheel is zero. If there’s no shading in a Pillar this means you currently have NO focus on it. Guess what? Seeing this plainly helps guide you on what areas to start working on.

This Wellness Wheel exercise can be done alone, or with those you live with to help improve harmony.

As you continue this exercise and dial in your Pillars, you’ll find you can map out your Wheel and check in with yourself quickly and diagnose what you need to work to improve your quality of life in the present moment.

Wishing Does Not Change Anything, Showing up and Trying Does

May 9, 2019 by Maria Sogard 1 Comment

Wishing does not change anything, showing up and taking action does

VFit’s Weekly Inspo

Nothing jazzes us up more than a Monday. And we always try to send these weekly inspo blogs out on Monday, but we are going to be honest and say that life handed it to us this week and we are a tad behind.

But just as our weekly Inspo theme goes about taking action, just because we missed our own self-inflicted deadline to get our blog out, doesn’t mean we gave up and scrapped it.

This week is all about taking action. We love to start our week with ACTION and why we coined the phrase “Never Miss a Monday” as one of our top mantras, but maybe the “start” to your week is another day.

Roll with us on this one and fill in whatever day you want, because the message remains the same for us all.

What exactly sets apart someone who looks forward to a Monday , and one who dreads it? It’s all about taking ACTION. SHOWING UP AND TRYING! Not simply setting a goal, and just wishing it’s going to come true. Goals without action are just dreams. And dreams don’t change your life for the better, action will!

One of my favorite things to remind my members when a class get’s tough or their limits are pushed, is that they came to “work-out”. Meaning what we put with our effort, is what we are going to get out of class and it’s ok for something to feel tough or challenging.

In fact, those are the character building moments that you will grow both mentally and physically from.

This week’s inspo is all about taking action: “Wishing does not change anything, showing up and trying does.”

There’s a reason why there’s some memorable quotes that come from this mindset of action and doing something. Becoming proactive and DOING is what set’s go-getters apart from dreamers and at the end of the day, we all deserve to chase our dreams, to work hard for them and to reap the benefits of not just the end result, but of the entire journey.

Heck, even Nike knows the power of doing and coined “Just Do It” as their motto ages ago.

Meet any successful person in the world, and you know what they all have in common? Action.

Not only are they acting on their goals, they are setting themselves up for success by making a plan and holding themselves accountable for reaching milestones.

Even when a goal is not reached, because you never make 100% of the shots you take, but you do make 0% of the ones you never take. So we like our odd’s in at least showing up and always giving our best effort, knowing that even if we don’t always hit our goal, we got a lot further in life than had we not even tried.

So many are held back from greatness because they don’t show up and TRY!

Take a workout routine for example. That’s our passion, so that’s what we are going to give you as a prime example. We hear objections left and right, day in and day out.

Here are the top objections we hear:

// Many people NEVER start a workout routine because they are scared they aren’t good enough.

// That people will see them. That they will look silly.

//That whey were once in shape, but now can barely walk a mile.

// That they fell off the wagon and have sooooo far to climb back up. That they don’t know what to do (which is exactly why joining a program is your best idea, but more on that later!).

and the numero uno excuse, drum roll please…..

// That they are too busy.

But these are not objections, they are excuses

And here is what we have to reassure you that it’s ok to just show up and TRY!

// You are good enough and you will always be worth it! Stop telling yourself you aren’t and degrading your worth in this world! We believe in you, but you need to believe in you!

// You won’t look silly and even if you do, your tribe should be the right kind of people who cheer you on and laugh along with you. Health is a journey and should be a fun one. You don’t show up to workout so that you can be perfect at everything. You would get bored and burnt out. Feeling silly, or “not good” should be a good feeling and means you have room for growth.

// Yes, people will see you, but welcome to this thing called life. People see you at the store, at your office, at the post office, bank, on and on and on. Human’s are mean to be seen and communicate with each other, and if this is the reason you won’t take action, it should be the very reason you really NEED TO!

To work on this confidence skill set and again, believe that you are always worth it.

// If you once were in amazing shape, but now can barely charge a flight of stairs, oh well! You can’t change whatever happened, but you can take control and change it now. It all begins with that first action step. Then repeat a single step over and over and just keep building back up.

// You aren’t too busy! You aren’t! It’s a matter of priority and you know that and I know that. When it matters, you find the time. Being fit can be managed in 1-2% of your day. It also will pay you back the other 98%, so if you think you are too busy, again you aren’t! Once you value how dang important your health is, you’ll get this and never look back again on this excuse

And the last big objection we hear to people taking action when it comes to health/fitness is, “I don’t know what to do or where to begin.”

You don’t have to! That’s not your job, you are good at what you do. Leave your workouts to professionals who know what they are doing and who are professionally trained and experienced at this. It’s always always worth investing in a personal trainer or fitness studio in our opinion – always!

Our world class certified trainer team custom crafts each and every VFit workout to make every minute matter. They thoughtfully prepare each class, with functional movement a priority, and based on class format, work to bring our teammates the highest quality workout possible, and one that is interactive as well.

We are not a one way live stream where you are simply watching our trainer on a broadcast and she’s seeing a bunch of names on the side of the screen and stats of how high your heart rate is or isn’t!

No no no! That’s not what we are going for at all.

What VFit is all about

At VFit, we believe you need the power of a team, connection, and community to truly be successful in reaching your goals. With VFit, yes, you are watching our trainer lead the class, but before class, she’s interacting and saying hello to everyone by name as each member logs in from their home.

She sees you in your kitchen working out, with your dogs, your children, she gets to know you through having you join the live workouts and sharing your home with her.

We share wins, encouragement, and accountability. You also get to know her as life happens on her end of the screen. Her children running about, her husband walking across the screen to grab his lunch from the fridge.

It’s REAL life – no special effects, lightening or makeup. It’s real women, working and training together from their own homes, hotel rooms, or wherever life has them at that moment.

VFit is so much more than just a workout.

It’s truly a lifestyle that brings the kind of personal connection that is often missing today.
Rachele Jaegers – Owner, VFit Studio

We have gathered like minded trainers and members and built a platform that works and each week we have members hitting personal goals and milestones they never thought was possible.

They do this by taking ACTION. By being held accountable. By not sitting at the sidelines of life, using every excuse why they CAN’T workout, but rather are jumping right in.

Even if there are bumps and bruises along the way, or a bit of a cold, they’ll still keep coming in, showing up for themselves, and do something. There’s a modification for everything! There’s no modification for sitting and wishing your way to health though.

We’d love to help you take action

If you are ready to take action, we welcome with you with open (strong) arms and our support community to help you lead your best life. One filled with all the adventures and joys of movement you deserve. And it all starts with that simple first step.

This month we even have an exclusive membership bonus gift, so give yourself not only the gift of UNLIMITED action, we’ll throw in a bonus goodie as well https://thevfitstudio.com/join-vfit-team/

The VFit trainer team is here 364 days a year to help support and cheer you on, as you work towards your best self in 2019, inside and out! We can’t get your dressed and logged in, but we will keep doing everything else in our power to keep you motivated, enjoying your fitness and honoring this amazing body you have that deserves to move and be challenged!

In Health 365 days a year,

Rachele, VFit Owner and Maria, VFit Second in Command

Our passionate team is here to cheer you on, make you proud and show you that fitness is not a punishment. In fact, let us be the best part of your day!

Join the team for less than $2/day at https://thevfitstudio.com/join-vfit-team/

Quality of Life = Quality of Habits

April 29, 2019 by Maria Sogard 2 Comments

We here today to dish up your weekly inspo from the VFit team. As you know by now if you have been keeping up reading these, we do not propose any quick fixes or solutions that are not sustainable. We are all about layering on healthy habits and creating a daily habit of movement that you will continue and value for the rest of your life.

Today’s theme is just that: “Quality of life = quality of habits”

At first glance, there’s not too much to that statement. But re-read it again. Now, think about yourself for a moment. How are your daily habits impacting your own health?

Do you wake up early each day and have a morning ritual in place, such as an early bird workout to kick off the day with a bunch of wins? Or maybe you have a power hour of reading and inspiration to start you day.

— OR —

Does your alarm go off, you hit snooze 2-3 times, then grunt and bear it as you swing your legs out of bed, where the world hits you with its demands. Instead of being proactive, you are reactive all day long. Then you hit the bed exhausted and do it all again, over and over.

If you are more in the scenario B camp, most likely you have no set morning routine and you barely want to get out of bed, because you feel like each day you just can’t catch up!

We have good news, you can change that! Right here, right now.

We are huge believers in setting up a morning routine that works for you, one that sets you up early in the day as having accomplished something important, and creates a positive tone/winning attitude that will carry you through your day.

Our early bird classes are the busiest of the lineup at VFit! Probably because VFitter’s are go getters and want to start the day with a body full of energy, fresh blood, oxygen and smiles.

It is amazing how productive you can become when you start your day doing something such as a challenging workout.

All of the sudden instead of dreaming when you can take a nap and dreading your to-do list, feeling overwhelmed and full of anxiety, you now have the mental clarity and physical energy to start marking your to-do list off with stride and pride.

Interview any successful person out there and 9 out of 10 have a solid morning routine in place that begins each day with some version of self care and “me” time.

You can not water from an empty can all day long, you simply can’t.

So if you are finding that your days run you, we challenge you this week to change your approach. Start waking up 30 minutes earlier and setting a routine for YOU! If you have exercise dialed in later in the day, we still encourage you to set some sort of morning routine such as reading, journaling, listening to a podcast, reading a bible, taking a walk, or something else that fills YOUR tank.

At VFit, we of course love a good morning workout to get oxygen to our brain and a body full of energy and purpose, but we all may have something different that fills that tank and we support that.

Remember, routine takes time to build. It may be tough at first to get out of bed a little earlier than usual, but that 30 minute commitment to YOU will pay you back throughout your day. We aren’t suggesting you sacrifice your sleep, and that is why we feel 30 minutes is a powerful enough amount of time to change your life, and not affect your ability to get a full night sleep.

We have created fun, functional, effective workouts that our members set their alarms for and LOOK FORWARD to each day. Even those who never considered themselves “morning” people, have changed their ways by creating this routine of movement to begin their days.

With daily habits of movement and self care, you are prioritizing your own personal health and ensuring that you have the energy, mental well being, and clarity to be there for those in your life that count on you each and every day.

Life is about balance and harmony. By focusing on your daily habits, you make it second nature to include self care into your routine and this has a positive feedback loop that continues to increase your wellness each and every day. You feel SO good, you want to keep going and keep up with all the good stuff you are doing for your body!

In Health 365 days a year,

Rachele, VFit Owner and Maria, VFit Second in Command

PS. If you are looking to be surrounded by a positive and inspirational group of teammates and trainers that will change the way you approach life, the VFit team has a spot for you! Don’t go at your health and fitness alone.

Fitness is a superpower that transfers into every other area of life.

Our passionate team is here to cheer you on, make you proud and show you that fitness is not a punishment. In fact, let us be the best part of your day!

Join the team for less than $2/day at https://thevfitstudio.com/join-vfit-team/

Take 10 – Where Will You Take 10?

April 17, 2019 by Maria Sogard Leave a Comment

We don’t always need to find a perfect place to Take 10. My life has been a little extra busy lately, and I haven’t done a very good job of practicing what I preach.

Even in our busiest times, it is important to take a few minutes to slow down and breathe.

In today’s take 10, I bring you a guided meditation from my car as I had a few minutes between activities. I left my car feeling calm and focused and ready to face what life had to offer.

Where will you take 10?

Let Trainer Shari take help you break the cycle of thought by following her guided meditation video below. We can all benefit from this exercise to clear our minds and work to find inner peace and give ourselves more grace during times of duress.

About Shari

“Born and raised in Texas, I was a competitive gymnast in grade school and went on to be a competitive twirler in High School.

I attended college at The University of Texas in Austin, majoring in English and Kinesiology.

With my 3 children now in school, I returned to my first career as a group exercise instructor.

Yoga is one of my favorite styles to teach because it has something for everyone. It is healing and strengthening all in one. It truly is the complete package.

When not in the gym teaching, I enjoying spending time outdoors hiking and exploring with my husband and 3 children.

We are avid travelers who enjoy each new adventure that we encounter. All three of my children are very active in competitive sports.”

Favorite Fitness Quote: “Fitness is a journey not a destination”

Credentials:

RYT 500 Yoga Therapist
ACSM CPT
Senior Fit Specialist

Mobility Specialist

Yin Yoga Specialist

Don’t Be Upset with the Results You Didn’t Get, With the Work You Didn’t Do

April 15, 2019 by Maria Sogard Leave a Comment

You may have to sit down to read this one…

Just a bit of a warning. We mostly keep these upbeat and positive, and while the message below is fairly positive, it’s also a bit of kick in the pants too. And we all need some good ol tough love every now and again, to get up and actually make a change we need in our life.

This past week our teammates took to the web sharing their sweaty selfies, after taking a VFit class and we asked them to share their favorite inspirational quotes with the pictures of their hard work and sweat.

We do this for a few reasons. We view sweat as a badge of honor! Sweat is a beautiful thing for our bodies! It shows we challenged ourselves, got more oxygen through our body, boosted our endorphins, and detoxed our bodies.

At times, posting a sweaty selfie can really be a challenge for members to step out their comfort zones. But what we focus on, is the pride in taking that time for self care and putting a priority on your wellness. We focus on sharing the message of self care with those that we love and hold dear to us. We also push members to continually reach beyond their comfort zones and expand them. Not just in classes, but in real life!

And so when Kathy from team Eastern Sierra posted this quote and picture, we knew it HAD to be our inspo for the week. Kathy has always worked out hard, and just so happens to be very good friends with owner Rachele. Yet, as we shared in her member story a few weeks ago, it took her much time to finally say yes and check out VFit. Now you’ll see her name toward the top of the leaderboard each month!

So here we come to this weeks inspo! May it fire you up as much as it did when I read it.

“Don’t be upset by the result you didn’t get, with the work you didn’t do.”

We could probably stop the blog here. Enough said! This is powerful stuff, and so true. But we will go on and share why this quote meant so much to us and why we hope it is just the inspo you need this week to SHOW UP and work toward your goals.

You cannot wish yourself to health. You just can’t. You also can’t just go gung ho for a week or 2 and then give up time and time again because what you wanted didn’t happen fast enough.

If you are sitting here reading this email and are having issues walking up and down the stairs every day without getting winded, but do nothing anything about it, guess what? Nothing about your situation is going to change, unless you start putting in the time and increasing your level of wellness to where you are able to do it with ease, and then some!

You cannot look longingly at pictures on Facebook of your old high school bestie, who hikes through the mountains and adventures around the world doing incredible things, and wish you could get out on epic hikes, but then sit there each week doing nothing to better your stamina, strength or confidence.

This winter was dark, cold and down right brutal for so many. It was an easy excuse to throw your self care out the window. But if you know us, we don’t like taking the easy route in life and letting every excuse keep us from greatness.

Did you set big goals for yourself on January 1st, wishing for a strong and healthy body come summer, but when you peel back that cozy winter jacket, baggy sweaters, and uggs, you are facing a body you neglected and kept telling “next week, I’ll get back to it”. And here you are now, in the middle of April, with summer knocking on the door, and you are no where close to the goals you wished for in January.

See, a goal without an action plan and without action, is just a wish. And wishes don’t do anything to change and better you.

You have to be consistent. Create a plan. And take ACTION to work towards building that strength, stamina and health in your body. You need to show up consistently to train your brain that YES you can overcome excuses and still show up.

Your path to success may look very different than others, and our goals vary from person to person, but the number one characteristic of people who achieve greatness in their life, are people who take action!

What is needed to get results in any area of life is ACTION and WORK.

Yes, we make fitness fun at VFit. But it’s also work! It’s called working out for a reason. You come to work and better yourself. It’s an amazing opportunity you get to face each and every class you log into.

And to make your work stick, we’ve come up with what we believe to be the perfect formula, which has proven time and time again to be the ticket to success for our members:

// accountability – you sign up for our live group fitness classes in advance, and know your trainer is waiting for you when classes start to greet you and motivate you

// support – our trainer team is there for you live and in real time to give personal motivation and modifications when needed

// community – our thriving member only online community is the most positive place on the planet, bring more happy to your life and be a part of the magic

// functional movement with a variety of classes – our jam packed live schedule has the greatest variety of classes possible, from yin yoga to the highest intensity classes of metabolic mashup and full body blast

// adaptability – we go wherever you are as long as you can live stream classes, we are right there with you. Or if you can’t stream a live class, our on demand library is there for you 24/7 for you to take any format you wish!

If you have not found something that hits all the above marks in your life, today may finally be THE DAY where you start putting in the work, by creating your plan, and taking some ACTON, with our team.

In Health 365 days a year,

Rachele, VFit Owner and Maria, VFit Second in Command

Food is Fuel

April 9, 2019 by Maria Sogard Leave a Comment

We have an added bonus blog post to share with you this week with this nutrition-focused one from Maria covering some great tips on food intake! Exercise all you want (we hope you are getting that in, and if you aren’t, take us up on our free week offer today!), but if you are not giving your body the food it needs to optimally function, you’ll only get SO FAR. Read on for some great tips on how to get started…

An important topic that is often overlooked is the importance and value of food as fuel for your body. So many emotions can be involved with eating, add to that marketing ploys and crazy diet trends, it can be a real challenge to find what works for you and stay consistent.

Great news! If you are confused about what to eat, you are not alone!

Today more than ever, we are in an age of information overload. Niche diets touting benefits from reverse aging, increased energy, magic chocolate cookies that will burn fat, are everywhere, along with snack-size and portable options for convenience, and it can be a real challenge to navigate the grocery store and know what to eat.

If you dial it in and get down to the real basics, you can find an easier way to view your food intake, AND better promote your wellness.

View your food as fuel, and each bit as an opportunity to nourish your body, and everything shifts!

Your body needs healthy fats (fat is NOT bad, just bad fats are bad) to fuel your brain, build muscle, and optimally function. When you turn to low fat this, and low fat that, you need to take a moment and read that label, what are they replacing the fat with? Look to increase HEALTHY fats in your diet in the form of omega-3’s and you’ll find you are full longer, eating less, and performing better. Great sources of omega-3’s are eggs, fish, avocado, and nuts, for example.

Your body needs WATER.  Nothing simpler than that. Yet, more than half our population runs dehydrated daily. Energy slumps, brain fog, fatigue, muscle soreness, headaches, slower metabolism … the list goes on and on for what can go wrong when you deprive your body and brain with the water that is essential to properly function. Shoot for 1/2 to one ounce of water per pound of body weight PLUS an additional 10 ounces for per half hour of exercise, on average. Take a moment, do the math, and check in with yourself today. Have you been hitting this range? If not, drink up buttercup!

Your body needs antioxidants, vitamins, fiber, and minerals which come from eating a variety of fresh produce each and every day. Fill your plate with half veggies at each meal with a range of colors and you’ll cover this task with ease. Look to mix up the combinations to reap the most benefits. And eating your veggies doesn’t need to mean eating a salad every day! You can roast them, or keep them raw and throw them in a well balanced smoothie with Greek yogurt. Make a soup or stew. So many options.

Your body needs quality protein for muscle repair, build healthy bones, skin, and blood just to name a few functions. Not only that, protein helps your body make enzymes which are needed for every chemical reaction in your body. You want high quality protein to get this job done. Lean meat, beans, yogurt, milk, even peas are an awesome source.

How to get this all in? Work on developing the habit of a weekly meal plan. Yes, that sounds like work, but what this does is set you up week after week for SUCCESS in knowing you are hitting up all the essentials you body needs. You can overview your whole week and mix in a variety of vegetables and proteins, and have fun with the kind of food you are eating. From varied themes like Mexican or Italian, to different textures like roasted veggies and steak one night, to a hearty turkey and sweet potato chili, and a thai chicken salad.

Just a few thoughts to help you perhaps view your food as fuel and as an opportunity to give your body more of what it needs, and less of what it doesn’t.

And what it doesn’t need is preservatives, fillers, high fructose corn syrup, crazy sugar alternatives, food dyes … the list goes on and on. Give your body more of what it wants, and you’ll layer on healthy habits and start hitting up less of what it does not need.

Ok, maybe that sounds a little rough. There’s also this awesome nutrition philosophy of the 80/20 rule where you eat all the good stuff mentioned above, but then you allow yourself that other 20% where you do have that cake if you plan for it and are at a wedding, or still go for that pizza on Friday night with the family. You indulge, with no guilt, and then you move on and go right back to healthier eating options the rest of the time.

Ahhhh!!! There’s a lot here. But if this was helpful and you’d like to learn and work on some of these principles and more with a nutrition coach, I’m here for you and we still have space in my next session with kicks off on Monday. It’s a 21 day nutrition clean up group.

Wonder how it will be to work with me? Here are three testimonials from members of the first cohort that give a good sense of my philosophy as your nutrition coach:

“Maria’s nutrition coaching session is fantastic. I learned so much and finally lost the last bit of baby weight that I was stuck with over a year. Feeling the best I ever have thanks to VFit!!” – Bridget H, NH

Maria focuses on teaching the important pieces of being informed to make conscious choices of what we put in our body. She is positive, accessible and approachable; you even get one on one time for help put what you’re learning in to action. VFit trains for life- both fitness and nutritionally!” – Christine H, OH

“Maria’s nutrition coaching program is innovative, educational and DO-ABLE. She offers simple ways to help you view your food choices, kitchen, eating spaces, mealtimes with family in a different light. This, along with her creative ideas to create a healthy nutritional life that will enhance your body, mind, and spirit, are EXACTLY what is needed in today’s busy world when we often feel too busy and overwhelmed to make good food choices day to day. Maria is kind, compassionate and engaging throughout the entire process and makes sure she leaves you with tools for happiness and success!” – Steff G, NJ

In Health 365 days a year,

Rachele, VFit Owner and Maria, VFit Second in Command

Life Isn’t About Finding Yourself, Life is About Creating Yourself

April 8, 2019 by Maria Sogard 1 Comment

Life isn't about finding yourself, its about creating yourself

This Monday you are in for a treat. Not only did Maria snag this inspo pic from the least likely of locations for us (her CPAs office), you can take us up on a huge offer to put today’s inspo into action action by taking us up on an offer to test drive a free week trial with VFit, this week (click here to redeem your week)!

Now, onto the weekly goods……….an inspirational blog to fill your tank this Monday.

As you go about your days, how do you view the world? Do you even notice anymore that there is a world going on around you, or is your head down, eyes glued to your smartphone too much?

Sadly, this is the norm these days. Look up the next time you are in line at the coffee shop and we are willing to bet, that 90%+ of the people in line are glued to their phones, and not engaging with one another.

Engagement is what makes humans the most productive and special species on this planet, yet we are losing all touch with it. There is more depression than ever before, more health issues, anxiety, obesity, and on and on.

Everyone is so busy searching the big never ending web of resources out there, and we are forgetting to do the simple things each day to show up and CREATE our best selves.

At the hands of technology, we are losing a lot of what we are built to grow from, and that is human connection.

Maybe I live in a bubble, but this blew my mind the other day when I found this out. You can order a Starbucks from your phone, walk in the shop, pick it up, and never have to say a word to another human in the process.

I know, I know, if you have never done VFit, you are thinking “why are these ladies who run a ‘tech’ fitness business harping on technology?”

But VFit is NOT a tech company by any means! We utilize a few simple pieces of technology that were already out there and are using those systems to deliver that human connection to our team.

It is one of our core values to facilitate an environment where our team can show up and work hard, to create a better version of themselves each and every day!

While doing a mundane task of getting her taxes done, Maria looked around and saw this quote that fit OUR group and mindset so much, that she had to snap a pic and use it for this week’s inspo!

“Life is not about finding yourself. It’s about CREATING yourself.”

And if you’ve been faithfully reading these posts over the last few months, you likely have picked up the common theme of taking ownership over your health and personal wellness.

You find yourself by running around like a chicken with it’s head cut off, telling yourself that life is going to slow down and soon you’ll get to do all the things you have planned for YOU.

You CREATE yourself by showing up in some capacity each and every day, doing something to fill YOUR tank! Whether it is exercise, meditation, gardening, reading or mixing between things your love – you do something almost daily that fills YOUR heart and soul.

Too often, women can let themselves take the back seat to life. The ultimate caregivers, where the needs of everyone else comes ahead of our own. And yet, when you do this, what do you have left to give?

Probably not much. And most likely what you are giving is only a small percentage of what you truly want to give, and with less than ideal energy or enthusiasm to give it.

Instead of enjoying all that you have going on in your busy life, each thing feels like a chore because YOU are depleted. You are letting your own gas tank run on empty day in and day out.

But that can change! Another quote we LOVE is “You only die once, but you GET to LIVE every single day.”

You have the power in your own life to create a life full of health, wellness, and abundance.

Never before have we lived in a time where many issues of society is an issue of TOO MUCH.

We have too many clothes, our kids have too many toys, too much stimulation, we have too much food in our fridge we can’t find anything. We have too many activities to do for the kids, that we are running around like maniacs.  We simply have too much.

Too much is great, but if you spread yourself too thin, then you are trying to be everywhere at the same time. Doing this really leaves you overextended and not truly giving your all to any one area and giving less than optimal effort.

You can create better choices and then fully engage in the activities and moments in your life that will bring you more joy! We love to bring most things back to exercise, because you can reap so many rewards in such a small amount of time. So, here are some easy ways to create some time for fitness in your life:

// You can create your own fitness program by picking through our jam packed schedule and log in from home, creating extra time for yourself by saving the time it takes to the gym.

// You can create more positivity in your life by surrounding yourself with an incredible, supportive, and engaging community, where you lift one another up each and every day!

// You can literally create more oxygen for your body and give yourself MORE LIFE, by boosting your fitness level and working your heart and lungs to go beyond just survival mode, but into one where they flourish and gain strength.

Taking the time to create lasting healthy habits will give you more for your life and the lives of those around you.

Once you start challenging and pushing yourself on a regular basis with exercise, your comfort zone will expand and will do MORE in your life and be less afraid. Your confidence will grow with each victory.

Our team is here to actually cheer you on – BY NAME! – with each one too! When’s the last time someone honestly cheered you on? Where they could SEE your effort, your sweat, your form?

This brings us full circle to the start of this blog, in that with our platform, you are getting that actually human connection you need! If you have tried every program under the sun and don’t know why you can’t stick to it, let us tell you – working out alone is no fun! Not many can succeed that way, so it’s not you!

When you log in to class, your VFit trainer greets you with a smile and two way interaction. Yet what really sets us apart from other ‘online fitness’ platforms, is SHE IS WATCHING EVERYONE TAKE THE CLASS! Yes, she’s watching your squats, if it looks like you need a boost to keep going, she’ll give you an uplifting personal shout out! Or if someone seems to need another option for a move, she’ll give it.

We are live. Real trainers. Honest support. And one heck of an amazing community.

Last but not least we are here to help you create your best life!

The VFit trainer team is here 364 days a year to help support and cheer you on, as you work towards your best self in 2019, inside and out! We can’t get your dressed and logged in, but we will keep doing everything else in our power to keep you motivated, enjoying your fitness and honoring this amazing body you have that deserves to move and be challenged!

In Health 365 days a year,

Rachele, VFit Owner and Maria, VFit Second in Command

No One is You, and That is Your Power

April 1, 2019 by Maria Sogard Leave a Comment

This Monday is extra special as it marks the start of a new Week, Month, Quarter, Round of Yango and #NEVERMISSAMONDAY. Our team is feeling it too, because classes are PACKED!.

Today we are here to lift you up, by helping you take a moment and recognize something inside you may have not realized was quite there: POWER!

Yes, you have all the POWER in the world in your life to make this life what you want. Just like snowflakes, no two people are the same.

And you truly are the one and ONLY person in your life that has the ability to make changes and take control of each and every day.

Please do not try to pawn off that power on any other person or circumstance. EVERYTHING you need to succeed toward your goals is built right inside you.

Sure, outside forces can help along your journey, but anything great you are going to achieve starts with YOU! It starts with the belief in yourself that you are worth it. The discipline within yourself to show up and put in the work. And the self respect and grace toward yourself that no matter how many times you stumble or fall, YOU CAN get back up and try again.

Some little action steps that YOU can take, that happen to how a profound impact on the quality of your life are:

// YOU set your alarm in the morning, and can set it to a time works for you you to get in a little “me time” as we like to call it. We love having a power hour (or half hour) in the early hours of the morning. When the house is quiet and there is a calm you won’t get the rest of the day. Starting your day with a tank full is a superpower that you are entitled to as well.

It’s not easy to wake up early, but we promise, YOU CAN DO IT! And if mornings are not your jam, take that same approach for 30-60 minutes a night. Taking just 2% of your day to fill YOUR cup quite possibly might be the best thing you can do for yourself.

// YOU are the one who moves one foot in front of the other, choosing where to go, who to be around and what pace to take on your life. Do certain people bring no joy or good to your world? Is your schedule overloaded to the max and leading to excess stress and fatigue. You are who you are surrounded by, so do your best to pick the people and activities that make you smile! You are allowed to say no to things and sometimes that is the best thing you can do.

// YOU are the one who puts food in your mouth, likely also it’s the case that you are the one buying the food and choosing what to eat. Pick food that nourish’s your body and keeps it the well fired machine it is built to be. Feed yourself processed food and sugar, you’ll feel the effects the rest of your day. You don’t need to be a millionaire to eat real food.

You are the one who gets to lead your own life. While there are obligations with work and family, there is a lot of power you have within you to make the most out of this life!

You can choose to use your power to build healthy, lasting habits by nailing down an exercise habit that you truly enjoy, with a team you love and that supports you. You can choose to nourish your body with nutrient dense food and hydrate so your body has what it needs and deserves to help you feel your best and lead your best life.

By definition POWER is ‘the ability to do something or act in a particular way.’

How are you choosing to harness your power today?

Exercise is a super power! Log in to our Met Mash class on a Monday morning and we guarantee you you’ll feel like Wonder Woman after all those rounds are done. Take each round one at a time, and by the end, you hit 56 rounds of awesome! You have 56 wins! 56 times you pushed yourself, moved that body, and exerted your own power to control your day.

In Health 365 days a year,

Rachele, VFit Owner and Maria, VFit Second in Command

PS. If you are looking to be surrounded by a positive and inspirational group of teammates and trainers that will change the way you approach life, the VFit team has a spot for you! Don’t go at your health and fitness alone.

Fitness is a superpower that transfers into every other area of life.

Our passionate team is here to cheer you on, make you proud and show you that fitness is not a punishment. In fact, let us be the best part of your day!

Join the team for less than $2/day at https://thevfitstudio.com/join-vfit-team/

And if you are looking for nutrition help, we have set up a nutritional supplement program, VFit Squad, with membership options, including nutrition coaching, that will help you dial in this important area of you health.