Your Developement is in the Details - By Kate AllGood

Many people are overly focused on big goals, or big results but fail to pay attention to the small details of their lives.

How a client approaches and performs the small things in life will tell me a lot about how they are doing with the bigger things. I have worked with many people who want to be seen as reliable, and may even have reliable performances in different aspects of their lives, whether it be work, school, or their time at the gym. However, they often are unreliable with themselves on the small seemingly insignificant day to day things. If you can't rely on yourself to do small things, how will you trust yourself to be reliable when it really counts?

Each small moment of your life prepares you for the big moment you are striving for. You don't know when that moment will come, and you won't know if the next big adversity is waiting for you around the corner. All you can control is how prepared you are when the time to perform presents itself. To prepare for these large moments I recommend that you ask yourself important questions in the seemingly uneventful moments in your life: What is the foundation that has been created that will allow you to thrive in a big moment? What is the motivation to keep moving forward when the world is pushing you down? By paying attention to the small inner workings of your everyday life you can build a foundation that can get you through any adversity.

These small things are so important because they are the foundation of trust and confidence. Using the example of reliability again; if you set your alarm with the intention of getting up and going to the gym, however, you hit snooze and end up not going, in that moment you weaken your internal trust. Do it enough times and it greatly degrades the overall trust you have towards yourself. This will then create a ripple effect and impact other areas of your life where you need a high level of trust. One small seemingly insignificant moment, often like a pebble in a pond, creates a ripple effect outwards and touches everything in our lives.

Today, try and think of how you approach the small details of your life. Reflect on something big that is not going the way you would hope, and see if there is a connection to any smaller detail and how it might not be getting taken care of.


KATE ALLGOOD - SPORTS PSYCHOLOGY COACH

Kate Allgood, founder of Quantum Performance, is a sports psychology coach and the author of the #1 Amazon Bestseller Get Into the Zone: The Essential Guide to High Performance Through Mental Training. She has a BS in psychology from Brock University and a dual masters in general and sport psychology, with a concentration in family psychology, from Capella University. Allgood has been excelling at hockey since she was 6-years-old, was pegged as a potential candidate for the 2010 Winter Olympics, and was even recognized as one of the best female athletes in Canada where she was born. Kateʼs approach as a sports psychology coach comes from a combination of her experience as an elite athlete and different techniques that utilize her certifications in Muscle Activation Techniques (MAT), TAIS Testing, and sports hypnosis. Allgoodʼs passion is helping athletesenhance their mental skills and focus to achieve peak performances. Clients have included professional, semi-professional, high school, collegiate athletes, fitness enthusiasts, as well as Navy Seals.

 

Three Exercise Moves Your Body will Celebrate for this #Women'sHealthandFitnessDay

Happy #Women'sHealthandFitnessDay Viragos!

If you love to stay active like #TeamVirago than I am sure you have tried way too many bootcamps and workouts, and depending on your style and fitness goals some male-centerered workout plans just don't give you the strength and results you are looking for. Today we continue our Bootique Fitness Take Over and give you fitness designed for women's health by women trainers who believe in keeping strong women strong.

To get one-on-one fitness tips that are designed specifically for your luscious lady lumps and veracious Virgao muscles, you might have to mortgage your first born for a personal trainer. Today the #QueensofFitness at Bootique Fitness will be training you in true Virago Fashion; i.e. you can do their Warrior Women's Workout anywhere you can get a little space and time to yourself. 

It is #WomenCrushWednesday and we are here to cater to you! Check out these three lady loving exercises and worship your wellness today!

1. Close Grip Push-up Progressions

2. Single Leg Squat Progressions

3. V-Up Progression

Top 5 Tips to Maximize Your Warrior Workout this Women's Health and Fitness Day

Good Morning Ladies and Happy #Women'sHeathandFitness day. As women we give a lot of ourselves to everyone else everyday. We fill every roll asked of us and we work hard to make sure that the people we love are healthy, so mark with occasion as an excuse to concentrate on your own wellness today. Yesterday #TeamVirago got to hang out with the #QueensofFitness from Bootique Fitness, Jaylin and Sabrina. Founder and trainer Jaylin Allen even shared her top 5 fitness tips with us and we cannot wait to share them with you! Keep these tips in mind as you plan your health and fitness day to maximize your experience!  Remember: You are Virago!

Jaylin Allen's Top 5 Fitness Tips

1. Set your mind. Exercise is a gift of movement. It's not a punishment for a meal you ate or for not liking your body. When you look at exercise as a punishment - the whole experience is less fun. Instead, frame your mind around appreciating your ability to move and the joy that comes from that.

2. To be a strong, powerful woman - engage your core muscles with every exercise. Your core is your foundation. Before taking on any movement, connect mind to muscle and turn on your core muscles to assist your chosen exercise.

3. To get the most bang for your buck - Focus on your larger muscles groups. Larger muscle groups like your chest, back, quads, glutes and hamstrings are going to give you the most impact in terms of creating lean muscle which helps you burn more calories and create definition in your body.

4. To target trouble areas like the back of your arms (triceps), your stomach and thighs - Use compound movements so you can benefit from using more muscle groups while also targeting a specific area. We will show 3 examples of this in the videos below.

5. Find movement you enjoy doing. That's the best and most realistic way to stay committed and consistent. Whether it's boot camp, dance, pilates, biking, running, yoga, kickboxing, etc... the most important aspect is that it brings you peace, joy and satisfaction. 

-Jaylin Allen Founder and Trainer, Bootique Fitness

Totally got a little #womencrushwednesday fever for Jaylin? Check out the amazing time we had with her on the Marina in Downtown San Diego when she took over our Month of Fitness Challenge for the day. Interested in getting fit in an all female zone with Amazon warrior level training? Check out Bootique Fitness' class schedule today!

Sabrina & Jaylin of Boutique Fitness

Sabrina & Jaylin of Boutique Fitness

How the color of your althetic gear can make or break a great workout

Psychology of color

Clothes make the man, and apparently the workout. The color apparel you choose before you hit the gym or go to the yoga studio can have an effect on you, the people getting their sweat on next to you, and even the quality of your workout. Color psychology is the study of hue and how it affects human behavior and studies have shown “that when light enters from eyes and skin, it travels through neurological pathways and affects the pineal gland in the brain, which in turn affects our body, mind and emotions”. Whether you realize it or not, the color of the clothes you choose effect your mood, your ability to self-motivate and even inadvertently communicate with the people around you.

Don’t send the wrong message during your work out, choose a Virago tee instead.

Green shirts, like the Virago Mermaid tank, remind us of nature and tap into our high energy and primal instincts. “That’s why we feel more energized when exposed to greens,” says neurologist and psychiatrist Kurt Goldstein (author of The Organism), “and more fatigued when exposed to colors like orange”.  

Blue is a psychologically calming color according to color experts and psychologists. Throw on a Indigo V Tee to naturally keep your nerves under control on the day of your 5K or the marathon you’ve been training for the last few months. In a 2009 study, Dr. Juliet Zhu found the color blue suggests “knowledge, power, integrity, and seriousness. It evokes a sense of calmness while stimulating creativity.” Wear a Indigo Virago Women's Slouch shirt to your next yoga session to help cultivate a wave calm and zen over the class, and signal to the people around your that you are there to be a positive force. 

Want to add a little competition to your work out? Throw on some red and let everyone in the weight room know that you are there to crush WOD’s and set new goals. In a “study published in the journal Biology Letters found men wearing red in athletic settings can inspire aggression and competition.” 

 Don’t yet have that perfect red work out shirt? If you are really looking to express a recent streak of competition in your workout, sign up for the Toys for Tots Foundation Virago Virtual Race and get a bright red commemorative T-shirt that lets everyone know that when you achieve your fitness goals you are also determined to give back. You can #RunforTots, #BikeforTots, #CrossfitForTots, or participate in any exercise that inspires you. You can do it from anywhere in the world, and the best part is that as long as you sign up and complete your personal #VirtualRace fitness chanllenge by the end of October you get a race medal that tells the world you want to make a difference in a child's life this year. Sign up for the race today and join us for our Last Chance Run and Wrap-Up Bonfire Party. 

Our Top 5 Favorite Motivational/Inspirational Books

For as long as I can remember, I wanted to be a business owner. I was fascinated by business: what it takes to run a business, understanding all of the moving parts, juggling everything to keep the business afloat, managing employees and inspiring them to stay on task - you name it.

However, since college was never really in the books for me (no pun intended), I began reading business and career related books from a very young age to get as much business knowledge and inspiration as possible. When most kids in Middle School and High School were reading J.K. Rowling's Harry Potter series, I was reading Robert Kiyosaki's Rich Dad Poor Dad. That book changed my whole outlook on business, and I still find myself quoting philosophical lines from it today. 

Although, inspirational books don't have to be related to business and careers. They can be based on whatever inspires you and teaches you and urges you to become the best version of yourself. Here is a list of my top 5 favorite motivational/inspirational books that I've read so far. 

1. Letters to My Son - Kent Nerburn

You don't have to be a son to benefit from Nerburn's profound wisdom. This book took me only a few days to finish, and as soon as I read the last page, I instantly started back on page one. The author touches on "love, marriage, travel, money and wealth, tragedy and suffering, spirituality, sex, and the true meaning of strength" (Google Books, 2016). Whenever I need a pick me up, or am confused about anything in life, I find the answer in this book. Letters to My Son is a MUST READ! When my step-kids turn 18, this will be their gift. 

Buy it here.

2. Rich Dad Poor Dad - Robert Kiyosaki

Rich Dad Poor Dad changed my outlook on business and wealth forever. The first time I read it, I was 17 years old. Robert Kiyosaki tells the story of his "Rich Dad" who wasn't his dad at all, but gave him profound career and financial advice which he shares in this book, and his "Poor Dad", which was his biological father who lived a life of conformity in career and wealth. His wisdom and guidance in becoming financially free was eye opening, and I will never forget his quote: "Work smarter, not harder." - Robert Kiyosaki

Buy it here.

3. Outliers - Malcom Gladwell

"There is a story that is usually told about extremely successful people, a story that focuses on intelligence and ambition. Gladwell argues that the true story of success is very different, and that if we want to understand how some people thrive, we should spend more time looking around them-at such things as their family, their birthplace, or even their birth date. And in revealing that hidden logic, Gladwell presents a fascinating and provocative blueprint for making the most of human potential." - Google Books.

Buy it here.

4. I Shouldn't Be Telling You This - Kate White

Kate White, the Editor-in-Chief of Cosmopolitan shares her "Success secrets that every gutsy girl should know". This book is great for anyone who just took a higher position in a company or is looking to manage employees of their own business. She tells you her secrets for getting promoted, gives background of her life, education, and career, and tells you what she looks for in employees. Much like Ivanka Trump's The Trump Card, this book is jam packed with valuable lessons you'll never forget, and that will help take you to the top. 

Buy it here.

5. Brand Advocates - Rob Fuggetta

This book isn't exactly in the same realm as the first four. It isn't so much inspirational and motivational, but more educational. However, it is one of my favorites for business. Rob Fuggetta tells his readers how to turn enthusiastic customers into a powerful marketing force. Before I read this book, I thought my only option was to take out a small business loan for marketing and advertising my brand. However, Brand Advocates changed the way I thought about advertising and taught me how to leverage my loyal customers and ask them to help me spread the word about my company. It worked! This is a must read if you are starting your own business. 

Buy it here.

RE-BLOG: 11 Tweaks to Your Daily Routine Will Make Your Day More Productive

Routines take dedication to establish but once you lay them down they will stick. Building your perfect daily routine will reduce stress in your life and routines are a life hack to staying organized.

It can be as easy as writing down your schedule on a chalkboard to regulate time management, buying a planner or creating new fitness goal and plan to achieve it in the Toys for Tots Virago Fitness Virtual Race this September.

Routines are a vital part of being a productive person, and you can make your routine even more productive. Check out Entrepreneur.com's article on how 11 Tweaks to Your Daily Routine Will Make Your Day More Productive.

Why Eating What's In Season Is Vital To Your Health

Eat produce in the season when it naturally grows, when it is at its most nutritious; It's an aspect of nutrition that would be intuitive a few decades ago, but now with grocery stores on every block full of produce from every season available all the time, eating produce that flourishes in the current season takes forethought and strong will.

Eating seasonally always sounds like a great idea until you get to the grocery store. Suddenly the inexplicably ripe box of clementines that should only be available in the dead of winter seem irresistible at the end of August.  In that moment seasonal eating feels so trivial in a world where any food is seemingly available no matter what time of the year it is but eating seasonally is not only best for the nutritional level of your diet, it tastes better, is better for the environment and even costs less.

As you wade past the displays of artificially ripened produce remember these fun benefits of choosing food based on the season, and prepare to elevate your grocery list. 

1) Everything will taste better – There is no taste that is more satisfying than food fresh from the vine, but how many times during your busy week do you have time to go foraging for fruits and vegetables? Even if your local grocery store is the closest you can get to farm-to-table eating, the closer your produce is to the vine that bore it, the closer you can get to the flavor it was intended to have.

2) You can shrink your carbon footprint –Seasonal eating may seem like it is bound only by the constraints of time, but eating food when it is out of season is also a matter of distance. If you want cherries in November and there is already snow in the parking lot of your supermarket, this summer fruit could easily need to travel over 1000 miles just to make it to your local produce section. If it is winter in your home in the northern hemisphere, these summer berries may have to come from the other side of the equator. That means a lot of greenhouse gasses and a lot of fossil fuels just to make cherries jubilee in the winter.

3) Less chemicals in your food and in your body – Nobody wants to hear this but the tomato you are making spaghetti sauce with in January was mostly likely dyed red.  To get food that is out of season to your kitchen, it is plucked prematurely, pumped full of preservatives and ripening agents before it is loaded onto the truck for interstate or international immigration; basically the vegetable version of human trafficking. Think about how sad you would be after an experience like that. Your winter tomato might be just as sad. 

4) Budget – When the market is flooded, buy. When goods are scarce prices will rise. The stock market works in the same fashion as your supermarket.  When the produce is in season it is cheaper because it can be grown locally and in abundance. Insider trading tip for the season: carrots and broccoli prices are about go down as summer bows out for fall. Just don’t tell anyone I told you.

5) Variety - We all have our favorite fruits and vegetables and whether or not they are in season they always seem to be able to make an appearance at dinner multiple times a week (yes I am talking to you asparagus addicts). Variety is not just a luxury; it is a necessity to get all the different vitamins and minerals you want. Challenge yourself by cooking seasonally. The smaller list of produce will definitely include some items that you wouldn’t normally include in your shopping list since the staple items maybe out of season.

6) Harmony and Nutrition - As the season's change, so do we. Some of us shed as the temperature fluctuates or experience the ebb and flow of season allergies, and as we change so do our nutritional needs. Eating seasonally is a great to way to get the most out of your food when you need it. In the fall when gords are at their most ripe “the beta carotene in the orange pigment of pumpkins and other squash will help bolster your immune system just in time to help ward off winter colds.”  So many seasonal foods grow in the season you may need them most. 

Seasonal eating takes research and a commitment and all regions are no created seasonally equal. Check out this link to find out what your local season is producing today

Silver Sneakers Works to Improve the Quality of Life for Senior Citizens

It’s never too late to start your fitness journey, and people all across the country are taking that saying to heart. Gyms all over america are participating in a new preventative health program that makes a huge difference in the quality of life some of our society's most under appreciated demographic. 

Silver Sneakers is the leading exercise program for adults in America and has given senior citizens a chance to refocus on their physical wellness and a way to stay connected in a community. The classes are designed for older adult fitness and are covered by the participants insurance, many times at no extra cost. Smaller local gyms like TruSelf Sporting Club have also included full gym access into the Silver Sneakers program they offer.

"The thing is, most large big-box gyms have this program; 24Hour, LA Fitness, Curves, etc" explains TruSelf Fitness Manager, Christine Quilici, who helps to manage the Silver Sneakers schedule at the sporting club.  "Each approved location can pick what the users can participate in.  The reason that TruSelf is unique, is that we give the users full access to everything. It is not just limited access to classes or cardio only. They have use of all the equipment and services, just as if they were members." 

Yeah that's right, if you qualify to participate your insurance will cover the cost of these fitness classes and depending upon the gym's program policy, your insurance could cover the cost of your gym membership! Although the program was built with older adults in mind it is also a great way for people recovering from injury or illness to stay physically active and safe.

The benefits of this program extend beyond physical fitness. Retirement, the loss of friends and family and lack of mobility can leave many older, or injured people feeling alone. A study, published in the 2012 edition of Proceedings of the National Academy of Sciences, showed that social isolation and feelings of loneliness are associated with a higher risk of mortality in adults age 52 and older. When acute symptoms for disease or illness begin to develop, it is the people around the future patient who notice changes in behavior or health that can lead to early detection. Isolated seniors are at the greatest risk of experiencing unnoticed deterioration and Silver Sneakers works to create a social safety net by offering group fitness classes to people at risk for isolation. Strong social bonds can also help to prevent depression and even lead to a more optimistic life for seniors. Silver Sneakers provides older adults with an opportunity to meet new people and to continue to strengthen the social bonds that contribute to a longer and more satisfying life. This program is just another great way fitness helps to build a community for people who may find themselves isolated. Click on the link to see if you or someone you know could qualify.

Don't qualify? Don't worry! There are tons of ways to connect to your local fitness community. Virago Fitness is proud to be the first business to ever host a Toys for Tots Foundation Virtual Race this September. The beauty of a virtual race is that you can participate any way you want from any location in America.

Not a runner? Swim for tots. Not a swimmer? Skateboard to help raise money for this amazing non-profit.

Is your ideal Virtual Race team scattered across the country? No problem. Anyone can register and participate from anywhere. The race starts in September and is open all month long, so your ideal team, no matter what time zone they are in, can participate whenever it is convenient for each member. 

When you register, you will receive a commemorative t-shirt and a medal that tells the world you care about the future of this country, knowing that 100% of the money raised will go to The Toys for Tots Foundation. Register today!
 

Paddle Boarding & Mimosas Was a Blast!

We had such a blast yesterday morning at Paddle Boarding & Mimosas! Thank you Dana and Meredith of SUP Paddle Bliss for hooking us up with paddle boards and awesome instruction! Thank you to every one that came out and shared your Sunday morning with us. We hope you had fun and we look forward to seeing you at the next event!

If you missed this event, subscribe to our mailing list to be notified of more Paddle Boarding & Mimosa opportunities! 

Here are some photos from the festivities. Enjoy!

7 Reasons Why You Should Incorporate Water Workouts Into Your Fitness Routine

Virago Fitness had the pleasure of taking Hotel Del Coronado's Mermaid Fit class today! It was amazing, and we fulfilled a life long dream of becoming a mermaid. Check it out!

It's summer and with the warm weather comes new opportunities to expand your workout. #TeamVirago has been working relentlessly over the past month, revamping the #ViragoFitness routine to bring you the San Diego Chapter of the #MonthOfFitnessChallenge. For the past month we have been trying every single fitness opportunity San Diego has to offer and it has been an amazing experience that we will share with all our subscribers on Monday August first.

As we finished our 30+day challenge of non-stop exercising bliss, trying everything from Bulgarian Bag Wrestling Bootcamp to Silk Aerial Yoga, we noticed that our stamina increased, an our endurance doubled, but our our bodies, although stronger and faster than ever before, were sore and stressed from our high intensity exercise journey. On the home stretch of #MonthOfFitness we were recovering from a few strains and nursing some aching tendants, but being the fitness junkies we are, we were still dedicated to staying active. After having come so far, a few tender joints were not going to stop us! Enter Mermaid Fitness. A Magical class the Hotel Del Coronado is offering this summer that introduced us to all the amazing benefits of incorporating water into our fitness routine. (Check out our amazing underwater experience at the Hotel Del Coronado on our Instagam and Facebook).

Exercising in water is like anti-gravity resistance training. When submerged in water up to your shoulders you only feel about 10% of your body weight, but you can get up to 42 times the resistance as exercising in air, depending on the speed of the movement.

  • Water training is not only excellent cardio that leads to high calorie burning before and after workout
  • Hydrostatic pressure exerted evenly across the surface of your body by the water actually makes your heart more efficient than if you were to exercise on land.
  • Water aerobics can lower your heart rate and blood pressure
  • High impact swimming is associated with weight loss and improved cardiovascular endurance.
  • The buoyancy of water takes pressure off of your joints and gives you the ability to stick to a training regiment even after you have sustained an injury like a rolled ankle or even broken limbs.
  • Exercising in water is notoriously good for the 350 million people suffering from Arthritis world wide who want to manage pain and still stay fit.
  • Professional football players train in water to improve their speed, increase their vertical jump and build on their range of motion. If you want moves like Seattle Seahawk's Quaterback #RusslleWilson, try all the same explosive body weight moves you love in the water.

Mermaid Fitness not only gave us the chance to fulfil a lifelong goal of becoming mermaids, but gave us a crash coarse in some of the best resistance training moves you can do any time of year. Next time you are in the pool grab a flotation noodle and try doing some arm presses and tricep curls in in the shallow section. You can even tone your glues by doing leg raises in the water and hip lifts poolside.

If aquatic group fitness is more your style you can join Hotel Del Coronado every Friday and Saturday Morning for Mermaid Fitness. The class is $20 to visitors and $15 for locals. Hope to see you there!

Virago Fitness First Business to Ever Sponsor a Toys for Tots Virtual Race

Virago Fitness is elated to be the FIRST business to sponsor a virtual race for the Toys for Tots Foundation.

Imagine waking up at Christmas, hoping to feel the excitement and anticipation that all kids look forward to each year, but knowing that your Christmas tree will have no presents underneath it,  just like the year before. Imagine how that must make a child of 6-years-old feel, after being told all year long that good children receive gifts on December 25th and bad children get nothing. Imagine the pain of watching that kind of disappointment on your own child's face. Currently 14.5 % of Americans live under the poverty line. For many that means that Christmas presents are a luxury that a family who may be suffering from food insecurity cannot afford. Situations like this are sadly more common than most people realize, and can begin a life of low self-esteem, dependence on community support, and suseptibility to crime for many underprivileged young people. The Toys for Tots Foundation is one non-profit committed to ending that cycle of poverty and low self worth in America, and Virago Fitness is thrilled to partner with them this September.

The Toys for Tots Foundation is a non-profit that works with the US Marine Corps and Reserves, and has been raising money to build strong American communities since 1947. Their mission “is to deliver, through a new toy at Christmas, a message of hope to less fortunate youngsters that will assist them in becoming responsible, productive, patriotic citizens”.

Toys for Tots is also known for the great 5K runs they host each year that bring communities together to help make a difference in a child's life, and this September Virago Fitness is proudly joining them to host Toys for Tot's FIRST EVER Virtual Race.

Participating in a #virtualrace means that you can be a part of a great cause from any location. Members of #TeamVirago live all around the world, and although you may be far from home you can still participate. The Virago Fitness Community is also diverse. Not everyone is a runner and unlike all other races to raise money for a great cause, in our #VirtualRace you don't even have to run! You can do yoga in Thailand, or swim one hundred meters in North Carolina. You can take a long hike along the trails of Oregon, or you can complete a Crossfit WOD while deployed in Afghanistan. Wherever you are in the world you can help make a difference to over 7 million American kids and inspire many Virago Warriors in the making.

When you register for the Toys for Tots Virago Fitness Virtual Race you will receive a t-shirt, and a medal that lets the world know that you are dedicated to fitness and making positive change in the world. In this race, we are all winners.

Registration begins in August for the September #VirtualRace but you can join our mailing list now to get updates on when registration will open and training tips to prepare for the race. Sign up today and commit to conquering a personal fitness goal knowing that 100% of all participation fees ($35/person) go to #TheToysforTotsFoundation.

Thank you for helping us make a difference. For more information about the Virtual Race, click here.

REGISTRATION IS NOW OPEN!

 
 

Simple No Knead Homemade Bread Recipe

While bread isn't the healthiest thing to eat, Virago believes in "everything in moderation". Since you're buying it from the store anyway to make lunches for your kids, why not make it at home? The beauty of making your own food is that you know exactly what is in it, which in turn does it make a little bit healthier. Most store bought bread and foods contain preservatives known to cause cancer, and are added to our food to give them a longer shelf life. With this easy no knead bread recipe, you can make it fresh in a little over an hour and a half. 

* Teach your kids to make it too! It's so easy and fun. They will love it! It will also teach them about self reliance, and that you can make simple staples in your diet at home without relying on a store. When I first made this bread, I felt so powerful like I could feed a whole village and we would never go hungry again. I stood in my kitchen and quoted the famous line from Gone With the Wind - "As God is my witness, I will never go hungry again!" It was super dramatic, but no one saw me, so it was okay. Enjoy!

INGREDIENTS

  • 4 Cups All Purpose Flour
  • 2 1/2 - 3 teaspoons of table salt
  • 2 teaspoons of baking powder
  • 1 envelope of Active Dry Yeast
  • 1 pinch of sugar
  • 2 cups of luke warm water
  • 2 tablespoons of olive oil + some for greasing the pan

DIRECTIONS

  • Combine flour, salt and baking powder in a large bowl
  • Add sugar and dry yeast in a small cup, and add a bit of warm water
  • Wait 10 minutes to allow the yeast to activate
  • Make a well in the middle of the flour
  • Stir the activated yeast, and pour into the well in the flour. Wait about 10-15 seconds before mixing
  • Stir mixture with a wooden spoon. Add warm water to the mixture as needed. Add it slowly so it doesn't turn into a pancake mix. You want it to be a bit firm and tacky
  • Add oil to the mixture, and combine again
  • Cover the bowl with a light dish towel. 
  • Let it rest and rise in the bowl for an hour - 30 minutes in, stir and cover again. 
  • Preheat your oven to 400F
  • Grease your baking pan with olive oil and put the dough in
  • Let it rise in the pan covered for 10 min
  • Bake for 40 min. or until the crust turns golden brown
  • (Optional): I like to brush on a little bit of olive oil on the top half way through to make the crust nice and crispy

As soon as you remove the bread from the oven, flip it over onto a cutting board and let it cool with a towel over it. Slice it for sandwiches or to dip in soup. It's such a tasty bread and it's so easy!

Virago Makes Online Shopping Worry Free

More than 1 billion people have purchased products or goods online to date, that's over 1.2million dollars in e-commerce every 30 seconds.

Unfortunately, 30% of all products purchased online are returned every year. We are proud to say that the Virago return rate is far below that average, but even with great customer service and great products not even Virago Fitness can not escape the rule of Murphy's Law and anything that can happen will happen.

With a one-in-three chance of needing a return when shopping online, knowing that you are purchasing from a company with a customer-centric return policy is vitally important. Some return policies can read like mortgage contracts in Pig Latin and can leave you twisting in the wind with a product you no longer want. When shopping online the struggle is real, and as an e-commerce business made of people who love to shop online, #TeamVirago can totally relate. That is why you should know Virago Fitness has a simple return policy that ensures you can get the Virago gear you really want. Whether you need an exchange because you just went down a Performance Capri size after training for a 5k, or need to completely change your active gear style, Virago's return policy makes it easy to get the fitness apparel that makes you feel your best.

Start shopping your favorite Virago styles now -- worry free!

FitFest 2016

 We had an amazing time at FitFest 2016. The location could not have been more beautiful and the sun was out in full force. Just another great excuse to throw on some Limitless Shorts and see one of San Diego's best views.  Thank you to all the sponsors and vendors who participated this year. Be sure to keep an eye out for next year's FitFest which promises to be even more fun!

Check out our favorite moments from Coronado's Ferry Landing.

FitFest participants taking an awesome yoga stand up paddle boarding class

FitFest participants taking an awesome yoga stand up paddle boarding class

There were plenty of selfie photo-ops at Fit Fest!

There were plenty of selfie photo-ops at Fit Fest!

The Virago booth was poppin'!

The Virago booth was poppin'!

Coronado Crossfit taught a great class.

Coronado Crossfit taught a great class.

Look out for next year's FIT FEST invite! 

Look out for next year's FIT FEST invite! 

Tone Your Life : Simplify your day with our favorite wellness and fitness hacks

In honor of #NationalSimplicityDay we present our favorite fitness hacks to help you get rid of some daily clutter. Take these first steps to streamline your life and make room for the things that really matter.

  • One and Done

In a rush to fit in gym time today? Make your workout simple and choose one exercise per work out, and perfect it. Instead of trying to rush through a circuit or speeding through 10 different exercises in one day choose one lift, or one cardio challenge today, and try a new one everyday going forward. Many people try to pack their gym time with multiple stations or workout with the aim of working multiple muscle groups in one session, but when you hurry yourself through a dynamic routine you may not be completing the exercise correctly which is the exact opposite of your fitness goal and can even lead to injury. There are many full body exercises you can do at the gym to get you in, out and back on the road. Monetizing your work is also meditative. Instead of constantly having to strategise your workout navigation and time management, (something that is exhausting enough outside of the gym) choose one motion and let your mind meditate in the moment. The focus will ensure that you are getting the most out of your workout and clear your mind before heading back out into a world that always keeps you on your toes.

  • Meal Prep is Your Ally

Cooking large portions and pre-packaging lunches and snacks sounds intuitive but it does take more forethought than people expect. Cooking in bulk and packaging it as you clean up after a meal takes a little more time in the present, but it will be one less thing to think about for the rest of the week in a world where anything that can happen will happen. LiveStrong.org has more step by step tips on meal prep for beginners.

  • Simplify By Multitasking

Everyday mundane activity is an opportunity to sneak a little fitness in. Waiting for your prints to come out of the copier? Great excuse to do some calf raises. Watching your pasta water boil? A vinyasa flow is a great way to pass the time, since a watched pot never boils.

  • Abs to go.

A strong core is an important aspect of any fitness foundation but you do not need to spend an hour on a crunch machine to strengthen yours. In fact, abdominal isolation exercises are not the most effective way to strengthen and slim your mid section. If you are pressed for time, skip the ab isolations and concentrate on compound exercises like overhead presses, squats and dead lifts. These full body movements strengthen multiple muscle groups and will yield full body results. If you are addicted to a sweet core burn - take your ab routine home. Planks are easily done between commercials and mountain climbers are a nice way to break up the stream of emails you may be replying to at the kitchen table.

 

 

Life is, by definition, busy. You will never be less busy than you are right now, contrary to what you may tell yourself everyday when you look at a fully packed planner. Take time now to figure out what the most important things in your life are and trim the fat from there. By simplifying your workout and eating habits, and refocusing your life on the things that truly make you happy, you will find that the complications, and the unhealthy habits, will melt away.

 

Five Reasons You Need To Be At FitFest Next Weekend

1)$5 Fitness

Is there anywhere else in San Diego that you can get a $5 Stand Up Paddle Board Yoga Class? How about $5 Crossfit training, or $5 Pilates?

2)Location Location Location    

The Coronado Ferry Landing is on everyone's "Top Sights to See in San Diego" list. Here, A white sand beach parallels the glistening buildings of Downtown SD on the other side of a sail boat peppered turquoise blue bay. In a city known for its beaches and bay front this location earns high marks for locals and tourists alike.

3)Fitness fun for all

Got Kids? There's Kid's Yoga

New to fitness? Stand Up Paddle is a worth while introduction to core strength and balance that you cant experience in most cities.

Fitness Fanatic? Get ready for the ultimate WOD, a 12 event wellness festival designed to work every muscle group in your body, if you dare.

New to San Diego? This a great oppurtunity to meet like minded people in the 8th most fit city in America.

4)Support Local Business

Local trainers, San Diego native gyms, and homegrown vendors like Virago Fitness will all be in one place to help get you ready to look and feel great this summer.

5) Sitting is the new smoking

Sit heavy and sedentary lifestyles have recently been linked to illnesses as serious as heart disease and diabetes. You sit at work, you sit in the car, and you could spend Saturday July 16th sitting inside staring at another digital screen, or you could come join us for FitFest and literally lengthen your life with a day of ocean breezes and California sunshine.

 

We hope to see you there!

Use Code : LOCAL at Checkout to secure your fitness class spot for FREE! Limited time only.                                                                              

 

Eating Healthy While You Camp

Summer has officially arrived - which means we are now entering the season of camping, grilling and swimming! We know all too well how easy it is to grab hotdogs and hamburgers at the store before heading out to the campgrounds. They're quick, cheap and convenient but they're also extremely unhealthy for you. We are here to tell you that you don't have to eat bad food while camping. We ate so well last weekend on our trip, and it was just as quick and easy as burgers and dogs. 

BREAKFAST

  • Breakfast Potatoes - Diced potatoes, onions and bell peppers from Vons. These came already diced in its only little container for only $2.99. It was enough to feed us both mornings. 
     
  • Organic Eggs - I bought six organic eggs for $1.79, which was plenty for the two of us. 
     
  • Fresh fruit - A huge bowl of it from Vons for $4.99.

LUNCH

  • Sandwiches - Turkey, Cheese and lettuce sandwiches.
  • Sun Chips - (Not the healthiest, but it could be worse.)
  • Veggie Tray and Cheese
  • Beer - This doesn't count. 
We ate our lunch while we fished! 

We ate our lunch while we fished! 

DINNER

  • 2 Ribeye Steaks - These were pretty pricey, but that's just because of the cut we chose. $22.99
  • Asparagus, Mushrooms & Red Onions - Already chopped up in a container at Vons for $3.99. I poured a little bit of our wed wine in with it white they sautéed. It couldn't have been from a restaurant. 
  • Bread - I sprayed pam on the bread slices and stuck them on the grill. SO GOOD!
campsite-dinner-2.jpg

DINNER - (The second night)

  • Chicken Kabobs - Already marinated. $10.00
  • Corn on the cob - We peeled back the husks and sprayed PAM on the corn and added salt and pepper. Then we pulled the husk back over the corn and tied at the top and stuck it on the grill. $2.50
  • Macaroni Salad - $2.50
  • Jalapeños stuffed with cream cheese wrapped in bacon - These were already made from Vons - 5 of them for $4.00
We were two happy campers.

We were two happy campers.

We Are Not Guaranteed Tomorrow - Part II

Read "We Are Not Guaranteed Tomorrow - Part I"

A year ago today I shared a real life experience of mine that has and will shape the rest of my life - the day I found out my Husband, Hunter Hogan, had been killed in action - June 23rd, 2012 (4 years ago today). Today, I wan't to explain the days that followed. 

After receiving news of Hunter's death, my sister drove me straight to my mother and step-father's house in Greenville, NC. I don't remember the car ride. I just remember calling everyone I knew and telling them that Hunter had been killed. My mother was the first person I called. She thought I was laughing because I was so hysterical. She couldn't understand a word I was saying. When I finally spoke the words clearly, "Hunter is dead." She burst into uncontrollable tears and denied it. "No." "They're mistaken." "He's not dead." It was even more heart breaking to hear her reaction. Hunter was my mom's first son. She had three girls, so when Hunter came along, she took to him like he was her own. She loved him more than I could explain. He confided in her when we fought, and shared so many unforgettable moments with her. Her disbelief cut me in half. I told her I was on my way to her, and then I hung up. 

Next, I called my Dad. He was in California (where I am from), and coincidentally he was with Hunter's step-mom Shelly, and step-sister, Ally at the time. They flew to CA a few days before to visit UCLA, as Ally was thinking about applying there. My father offered to show them around LA. After taking them to all of the beautiful places he knew in LA, he took them to his favorite restaurant - The Reel Inn in Malibu (one I had promised Hunter I would take him to when he came home). When he answered the phone he was already crying. I said, "Dad, Hunter's dead." He said, "I know honey, Steve just called us." It was nothing but sobs, and that's all I remember. I could hear Shelly and Ally screaming in the background. How helpless they must have felt in a different state from Steve. We were all helpless. 

I called my best friends Rebekah and Jordyn. Luckily, they lived near me. They both thought I was laughing as well, and once they realized what I was saying they both said, "Tell me where you are." I told them I was going to my mom's house, and they said they'd meet me there.

Finally, we arrived at my mom's house in Greenville. We pulled up to their house, and immediately my mom and little sister and step-dad (Hunter's Gunnery Sargent in the Marine Corps) opened the door to their house. I opened the door to the car, and took two short steps and fell to my knees. They ran to me and wrapped their arms around me. All of us crying and screaming in the parking lot. I remember everyone in the neighborhood came out of their houses to see what the commotion was about. We didn't care at all. Didn't care one bit. Nothing else existed but us and the incredible undeniable void we all felt. I don't know how long we were in the parking lot, and I'm not certain what order the next events happened in. 

Meema and Papa (Hunter's Grandparents) were notified, and somehow they knew to come to my mom's house. They lived in the area as well. Seeing them made my heart hurt ten times worse, knowing that they lost their Grandson. Right after they got there, the Marines showed up. Several Marines were there, a Chaplain and the Lieutenant that called me on the phone. His name was Jesse Rogers. They walked up to the house and asked which one of us was Mrs. Hunter Hogan. I came forward, and of course they told me what I already knew. They said something along the lines of, "Mrs. Hogan, we regret to inform you that your Husband, Hunter Hogan was killed in Action this morning at 8AM in Helmand Province, Afghanistan." They told me that we had a lot of paperwork to go through, and asked if they could come in. 

The Marines came in and we went over the legalities of what was going to happen. They told us that the next steps were to fly to Dover, Deleware, and that's where we would receive his body. 

Next, my best friend Rebekah pulled up. I came outside to greet her and she was crying of course, she said, "Brittney, I'm sorry but you have to get in my car and listen to this song." I said, "I don't want to listen to a song!" (I was screaming and crying at the same time) "No, you have to. I've never heard it before, but it's on my iPod on shuffle and it played four times on my way over here. I think Hunter wants you to hear it." So I got in the car, and she played the song. The lyrics:

"But I will see you again
I will see you again a long time from now
And there goes my life
Passing by with every departing flight
And its been so hard
So much time so far apart
And she walks the night
How many hearts will die tonight
And well things have changed
I guess I'll find out in seventeen days
But I will see you again"

We were both crying hysterically. I asked her what the name of the song was, and she said "Hello, I'm in Delaware." She couldn't understand why I was crying even harder. I said, "are you sure?" She said, "yes that's the name". I couldn't believe my eyes. It was definitely Hunter trying to speak to me. Seventeen was our number and so was 23. When Hunter and I got married, I tattooed a 17 on my foot for his birthday, and he tattooed a 23 on his arm for my birthday. I went back inside and told the family what the song said, and then I stopped. Everyone looked at me extremely concerned, and just then I realized what the date was. It was the 23rd. He died on the 23rd. It may have little significance to anyone else, but everyone who knows us knew that realizing that was devastating to me. So I burst out into more tears, and then Jordyn and Rebekah gave me a bottle of Jack Daniels (mine and Hunter's drink) that they had picked up on the way for me. I opened it and started drinking, and thought about the words of the song I just heard. 

It was 100% Hunter immediately trying to connect with me. It gave me the smallest semblance of comfort, but at the time I couldn't feel much of anything, just a deep pain in my stomach that wouldn't go away, and didn't for months. And that's when the next chapter of my life began. 

The next couple of weeks were hectic. I never went back to our house in New Bern, NC. I couldn't. I knew it would be unbearable for me to be at the place that we spent the last year making so many unforgettable memories. Instead, my sister went back to the house and got Hunter's dog, Hank, and a bag of clothes for me. She brought it back to my mom's and the next morning we were all off to Dover, Delaware to receive Hunter's body. 

"So, there goes my life, passing by with every departing flight". I walked around the airport like a zombie with a bottle of Jack in one hand, drinking it straight from the bottle. I must have looked insane. I didn't care how I looked, I doubt I had makeup on. I couldn't look at myself in the mirror. I felt completely empty inside, and I knew receiving his body in Delaware would make me feel ten times worse, because that would make it real. 

We got to Delaware, and Hunter's dad met us there. He didn't get there until about midnight, and I stayed up waiting for him on the couch in the lobby of the hotel. I didn't know how he would be. I couldn't imagine the heartache he was feeling losing his son, or the heartache Meema and Papa felt losing their Grandson, and Stacy & Danny losing their nephew. I wished I could make it all better, but I couldn't do anything. He finally got there, and we ran to each other and hugged and cried for probably a good solid 10 minutes. It was horrible, but there was a sense of relief to know that we had each other while going through this. He was so strong. A true Marine. 

The next day, another family came to the hotel - the Mills. Their son Gino was killed the day before Hunter. They were in the same platoon, and they were friends. I never met Gino before Hunter deployed, but hearing the stories about him, it made sense that they were friends. It was hard to meet them. I remember not being able to do it until I had about four Jack N' Cokes. Looking back, I couldn't do anything without having several Jack N' Cokes. I wish I could have been stronger, and done it without anything, but that wasn't an option. I was immobilized. 

That night we went to the landing strip at the airport in Dover to receive his body. I also needed alcohol to handle that. Especially because Hunter's mom would be there as well. I had never met Hunter's mom. Sadly, they hadn't spoken to each other for a couple years before he died. When I found out that she would be there, so many emotions ran through me. The first emotion was heart wrenching sadness for what she must have been feeling losing her only child, and regret she must have felt for not being on good terms with him before this. I was angry at her for not being on better terms with him. I couldn't understand it, but Hunter didn't really like to talk about it much. Regardless of what I was feeling, I knew I had to see her. When the plain landed, the Marines walked us out to the tarmac and we stood and waited. I saw her and with Steve behind me, he gave me a little nudge telling me it was okay to walk up to her then. So I did. She looked devastated. She opened her arms out wide and we gave each other a huge hug, both sobbing, I yelled into her ear (because it was loud outside next to the plane), "Thank you for giving birth to my Husband". And she said "Thank you for loving him." And that was all. I walked back over and stood next to Steve and my family, and the Marines carried Hunter out of the plane in a wooden box with a flag draped over it. It was a sight you'd only seen in movies, and wished that you'd never see in real life. It felt like a dream. 

Hunter was buried in York, Nebraska in a beautiful Catholic cemetery that you can see from his Aunt Stacy's house. Several other people in his family are buried there and will be buried there someday. It was easy deciding where he would be buried. A little over a year prior, when we were visiting Nebraska, we were standing in front of his Aunt's house and he put his arm around my shoulder and said, "See those little dots over there on that field?" "Yeah." "That's the family cemetery. I want us to be buried there." So that was that. The rest of the decisions following were not as easy. 

The next two weeks after arriving in Nebraska would be the hardest weeks of my life. I was only 21 and I had so many decisions to make. Planning the funeral was hard. I had a lot of help, don't get me wrong, but every final decision came down to me, and I just wanted to run and hide. The hardest decision I've ever had to make in my life was deciding whether or not to give Hunter an open casket or a closed casket. It took me about a week and a half to decide. On one hand, I didn't want to regret not seeing him one last time, but on the other hand, I didn't want how he looked to be the way I remembered him for the rest of my life. Jesse Rogers, my CACO (A Casualty Assistance Calls Officer) was a huge help with the entire process, and helping me make this decision. He was more than a Lieutenant in the Marine Corps guiding me through the legal process and the funeral, he became a friend to our whole family, as did Steve's CACOs. I finally decided to have an open casket at Hunter's funeral. Of course, there was the chance it wouldn't be possible because of the way he was killed, but the coroners were telling us it was possible. So Steve and I decided he would go in and look at him first, and if he thought it was okay for me, he would come and get me. 

I have no idea how Steve was that strong. To me, losing a child is worse than losing a Husband. He did it though, and he did it as gracefully as humanly possible. He looked at Hunter first, and then he came to get me. Reluctantly, and with a belly full of breakfast Whisky, I walked into the room where Hunter was. I saw his long eyelashes sticking out over the casket, and I fell to my knees sobbing. I said I couldn't do it. I can't look at him. Steve picked me up and said, yes you can. So I slowly walked over to him.

I'm glad I saw him, but part of me wishes I hadn't. However, I probably would have regretted it more if I hadn't. It didn't look like him, to me anyway. I stayed their for about a minute. I put a love letter that I wrote him in his pocket, and put my hand on his chest. I felt like I had been kicked in the stomach. It was my worst fear, and it was not reality, and this made it true. There was no coming back from this. My Husband was gone. 

The funeral was the longest day of my life, and the hottest. Hunter made sure it was 106 degrees out there for us. I wore a black dress and my hair up in a big ridiculous 1960's style beehive, because Hunter loved that. Haha. Looking back at the pictures, I looked crazy, but I know he appreciated it. I somehow worked up the courage and stopped the tears just long enough to sing "At Last" by Etta James in the Catholic church after Mass for him. I'm not sure how I did it. His casket was right in front of the stage with an American Flag draped over it, so I know he heard me. He loved when I sang that song. He used to make me sing it every time we had a party or people over, by the time I was drunk of course, which always made it sound terrible. But he loved it, and he looked at me with a big smile and hung on to every last word like I was the singer in his favorite band. 

We had the reception at the Elk's Lodge, which had deer heads and elk heads hanging on the walls, which was perfect for Hunter, being the master Hunter that he was. He would have loved it. We had it catered by Chances 'R, Hunter's favorite restaurant in York. Someone in the town who was at the funeral picked up the entire tab out of the kindness of their heart, and remained anonymous. All of our friends and family were there. All of Hunter's marines were there (except for the ones he was deployed with. They were all still in Afghanistan). And we listened to all of his favorite songs and sang them at the top of our lungs and cried all night.

The patriotism that town of York showed was unheard of. I think just about every person that lived there was out lining the streets waiving an American Flag during the procession. I wish I could personally thank them all for giving Hunter that honor and showing so much support. 

The day after the funeral, everyone had gone home, and I settled into Hunter's room at Steve's house. I remember being glad that everyone had left because I was so tired, but I had never felt so alone in my life. This horrible feeling rushed over me, the same feeling I got when I got the phone call just two weeks before that Hunter had been killed. I almost passed out, and I had to calm myself down. It was the first time in my life I considered suicide. I didn't care whether I lived or died anymore. I still had so many amazing people in my life, and probably even more then, I loved my family so much, and I knew that eventually I would get out of this, but I was just so scared for how long it would take. There isn't a formula that says your heart will stop being broken exactly 3 months or three years after you lose your Husband. I wished their was at that point. I had never really been depressed before this either, so I didn't know how to handle it. 

A couple nights later when I was sleeping, Hunter called me from Heaven. I had a dream that my phone rang, and it was his ringtone and picture that popped up and it said "Husband Calling...". I answered the phone in complete disbelief, and said "Hunter?" He said, "Hi Baby! I'm so sorry I had to go. I love you so much." I said. "Hunter, how are you calling me? How are you using the phone?" He said, "Baby, I'm Hunter. I do whatever I want." I laughed and said, "I love you and miss you so much." He said, "Baby, it's so beautiful here. I can't wait for you to see it." That was it, and then I woke up crying uncontrollably. The phone call sounded distorted like it really did come from Heaven. I loved it. This made me feel a lot better. I just needed to know he could see me and that he wasn't completely gone. 

Ever since then, he's given me sign after sign that he's still with me. All of his friends and family have heard from him as well. Everyday is hard, but it's getting better. I drank Jack Daniels for a long time, and still have one for him every 23rd of June. Finally, though, it's all making sense more and more. I finally feel like I have a purpose. And I know that God put me through this because I'm supposed to help others going through the same thing. I know that God and Hunter will continue to bless me and support me through my journey with Virago and my life, and it feels good to know that. 

Even though I know that this is what I'm supposed to be doing, I still struggle every day and find it hard to keep motivated. Life is so hard, and somedays you don't feel good enough, or smart enough, or fast enough. That's why I try to remind myself that we are not guaranteed tomorrow, and live each day like it's my last.

It's amazing what losing someone so close to you can do for your perspective on life. Don't wait until it happens to get this perspective. It's obtainable now. Treat everyone with kindness, and love fearlessly. Every day is a gift. Enjoy it. 

Stay Safe During Your Workout in the Summer Heat

Although Researchers at the University of Oregon did find that training in heat can improve performance for athletes competing in lower temperature activities, working out in the heat wave that is taking over the country can be dangerous. Heat exhaustion and heat stroke sound like something that could never happen to a fit and healthy person, but they can be deadly, set in quickly, and don't discriminate between age or wellness levels. It takes a lot to stop a Virago from training at 100% every time, even in the sweltering sun, so here are some tips to help adjust your workout in the hottest days of summer:

  • Stay Hydrated....duh!

It seems like common sense but already this summer people have become seriously sick from dehydration. Often times we wait till we feel thirsty to drink, but in 80 degree plus weather waiting till you feel thirsty may be a sign you are already dehydrated. Constantly drinking water while working out will keep you hydrated, and after a workout reach for a sports drink to replenish the electrolytes you lost in your deep sweat.

  • Don't fear the wet t-shirt

In a world where we are working out with friends and everyone on Instagram knows your fitness routine we are all afraid of looking like a big hot sweaty mess. In these hottest of hot summer days, remember that “Sweat is Beautiful” and healthy. We are biologically designed with the advantage of sweating which acts as a natural air conditioner for our bodies as air is cooled by the moisture our skin releases (in turn cooling our bodies). This summer stay cool, get sweaty.

Many people find that although glistening arms can feel cool and rewarding that wet skin on apparel is uncomfortable. Luckily many of Virago's Performance Gear is moisture wicking, and can help absorb the sweat from your skin, staving of any chafing or potentially uncomfortable apparel moments.

  • Know when to go inside

Cutting your normal routine a little short on hot days could save your life. Leave hiking and long distance running for sunset, and work on short interval training if mid day is the only time you have to work on your outdoor fitness. In this heat wave it is time to Adapt Overcome and Improvise your standard workout. Plus, veering away from your normal workout routine is also good when it comes to keeping you on your toes. If we did that same work out everyday, plateau is inevitable. Instead mix up your routine and keep it short this summer, or try something outside the repertoire like swimming or surfing to shock your muscles and stay cool.

  • Wear lightweight and light colored clothing.

Dark clothing absorbs the sunlight like a solar panel so this summer stick to loose light colored clothing. Nothing but long black running leggings in your closet this season? Well you have come to the right place. Our performance line includes light colored tri-blend tees, white performance tanks, and grey movement shorts that won't restrict your workout or your budget.

Stay cool and happy summer!

Works Out Well With Others: Build bonds while you build muscle

Conscious eating and an active lifestyle are obviously vital, but having and building close bonds are just as important aspects of wellness. Human's are social creatures by nature (we are so social that we made our computers social), so is it any surprise that exercising with a partner, or a pack ,would benefit us as much today as it would have a few thousand years ago?

Over 12 Harvard University Studies showed that “people who have satisfying relationships with family, friends, and their community are happier, have fewer health problems, and live longer.” In one study, in which “309,000 people were examined, it was found that a lack of strong relationships even increased the risk of premature death from all causes by 50%, an effect on mortality risk roughly comparable to smoking up to 15 cigarettes a day, and greater than obesity and physical inactivity”. Exercising with the people in your life is a great way to stay healthy, both physically and socially.

 

Click here to get the best diet and nutrition tips that will help you gain big muscles

 

It can be difficult to see the benefit of exercising with others if you are more inclined to work out as a lone wolf, but there are many benefits to working out with family and friends. Here are our top 3 reasons to buddy up for your next exercise endeavour.

 

 

1) Training partners will hold you accountable

Like coaches, having someone else run beside you will encourage you to push past the uncomfortable stress of those first few miles, and keep you on track to that sweet runner's high at the end of your work out. Whether it's with a work friend or a significant other, a recent study published by the Society of Behavioral Medicine shows that exercising with a partner, or partners, can double your performance results. Having a partner can also keep you committed to your long term fitness goals. The Department of Kinesiology at Indiana University surveyed married couples and found that those who joined health clubs and worked out together had a drop out rate of 6.3%, verses their counterparts who worked out separately and had a whopping 43% drop out rate.

With that said, it is important not to compete with whoever you are running, lifting or stretching with. The point of working out with another person is to bring out your best, not to trample their best. A great way to avoid competition is to start out with an exercise neither one of you has ever tried before. You will have a good laugh in the learning process, and shed self consciousness early on in the fitness regiment.

 

2) Expand your work out

Working out with different people in your life will introduce you to new workouts. Try going to your brother's crossfit gym or aerial yoga with your girlfriend at her favorite studio. The best part is most gyms will give you the first class for free to encourage new membership.

If you are a 50 meter dash kind of runner, go for an after dinner walk with your kids or younger siblings. The same routine everyday does not make you more fit and the change of pace is a great way to exercise while giving your body a rest. Plus you can help teach the young cubs in your active lifestyle pack about the benefits of daily exercise by being a part of their own fitness journey. Kids that are encouraged to have lots of daily movement starting as young as toddlers are at a much lower risk of becoming obese and developing associated heath problems.

 

3) Working out actually strengthens bonds

When you exercise with others, social bonds that already exist will strengthen as you begin to associate your fitness partners with memories of positive encouragement, goal success and endorphins.

Working out with friends builds trust and working out with significant others can even make gains in the romance department.

Between work, life, soccer practice, and travelling, it can be more difficult to plan family fun when everyone is being pulled in different directions, but going for walks with the kids in your life is actually a great excuse to bond. Low intensity hikes in your neighborhood also give you the opportunity to see what kids and young adults are naturally interested in. You may even find yourself taking on some childlike wonder, which is as good for the soul as a walk is for the glutes.

The benefit of being a part of #TeamVirago is that you can get updates about fitness events in your area and know that you have teammates all over the world rooting for you to succeed.