1) what is your fitness background? What’s your favorite area of fitness?
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Many people wait until they are thirsty to drink fluids. However, if we wait until we feel thirsty, we are already dehydrated! Remembering to drink fluids keeps us healthy and supports our training. Staying hydrated is important for healthy circulation, healthy blood pressure, as well as improved muscle function and performance. So, how can you be sure you hydrate frequently? There are many phone apps that you can use to track your dietary and fluid intake. Here are some ways you can stay hydrated while training:
- Set a timer on your sports watch. When you hear the beep, take a sip. This is a great tool for runners and other athletes are that too busy competing, or training so intensely that they often forget to drink fluids. Using an interval timer as a reminder can help keep you training strong.
- Use fruits as your fuel/snack during training. Fruits, such as watermelon, grapes, and oranges, have a high-water content. Eating fruits that have a high-water content can help make up some of the fluids lost in sweat as well as replenish natural electrolytes. The fructose in fruit can also naturally rise blood glucose levels so that you blood sugar does not get too low while working out.
- Remember to drink after your workout. Replenishing lost fluids after a workout is important because it helps to speed up recovery time. Muscles are able to repair themselves faster when the body is well hydrated.
- Be creative with your hydration. Hydration doesn’t always have to be a sports drink or water. For a fun twist and a hydrating summertime treat, take your favorite sports drink and pour it into popsicle molds so that you can enjoy a frozen treat after your workout to help you cool off and replace lost electrolytes.
Have you ever driven by Vault and seen the strong women boxing, jumping, running and lifting? Well, Romero is the sensei who is making this happen! Meet Romero, who has been working at Vault for the past three years, and has never asked for a single day off!
1) How long have you been teaching fitness?
Over 30 years!
2) Why do you love to teach at Vault?
The atmosphere is like family and friendship. Everyone from staff to members are kind and fun to be around.
3) What advice do you have for people that think they aren’t strong enough for a Romero class?
What? My Class is for EVERYONE! All exercises can be modified to your fitness level. Come give it a try!
4) what’s one thing about you that most people don’t know?
I’ve never drank alcohol! Not even beer or wine!
5) what’s the most rewarding thing about teaching fitness?
Seeing people achieve their goals. It’s as much about the body as it is about the mind.
6) What’s your favorite thing to do outside of fitness
DJ/MC Entertainment. I host an insane party!
Learn about all of our amazing staff wit a different spotlight every month.
There is no doubt the Covid-19 pandemic was tough. It turned our world upside down. It disrupted our routines, forced us to stay home, made us confront the fragility of life and pushed us well beyond the limits of our comfort zone.
But amidst our collective fear and suffering, there were silver linings. We learned to be kind and care for our neighbor, we slowed down, parents spent more time with their kids — in person and on Zoom. We focused more on our physical and mental health and learned to appreciate the smallest things we used to take for granted. We proved to ourselves how resilient we are, and we treated each other with compassion.
As we rush to get back to normal, here are some lessons learned from our time under lockdown that we should keep, and even build upon, to create a new normal — better than the one before.
Here are four ways the pandemic can improve how we live on the other side of it.
- Keep family closer and work more flexible.
Stuck at home with toddlers or teenagers and juggling work was a nightmare at first. But gradually, work hours became more flexible as parents scheduled meetings around virtual classes and mealtimes. Families who were physically together or miles apart spent much more time with each other live or on zoom, reminding us how precious those relationships are.
The word “office” came to mean a bedroom, closet, outdoor coffee shop or a sun lounger by the pool. We now realize that we can be effective and productive making “work” fit into our circumstances rather than adapting to fit a corporate mold.
- Focus more on mental and physical health.
The pandemic affected us individually in different ways. There was no guidebook on how to get through it but collectively, there was a shift to self-care, to give ourselves space and patience in our vulnerability.
For some that was journaling, others joined outdoor fitness classes. Self-care was no longer seen as an indulgence but a necessity to keep going.
- Embrace adaptability.
Lockdown forced us to try new ways of doing things. It wasn’t easy, but the impossible became possible and many of us now have a more empowered perspective of our capabilities.
Here at Vault, we took our classes outside or online. We kept our community fit, positive, and strong against all odds! Our Covid experiences proved that we are resilient and this leaves us feeling stronger than ever!
- More gratitude.
The bleakness of the pandemic and universal suffering helped us see the good things that happened in a new light. We appreciated what we had so often taken for granted. Small victories became a reason to celebrate. We focused on others, checking in on them, buying groceries for those in need. We felt like we were all in this together with a common Covid-19 enemy.
As we re-enter the post-Covid world, keep these tips in mind. The new normal may be a better normal than before!
Learn more about Amanda White, one of our upcoming Aruba retreat leaders!
Question: What is your favorite workout?
A: Yoga, obvi but I also love Barre, Spin, and strength training.
Question: What jobs have you worked? Why did you change to fitness?
A: I worked in so many industries but retail, restaurants, advertising, and land surveying to name a few. I was the girl sitting on an exercise ball to help me have better posture at my desk. At that time, I knew I didn’t belong in the traditional 9-5 workplace.
Question: Why do u love Vault? What do you find special about it?
A: Vault has a special place in my heart because I have known so many of the regulars and staff for years. Vault is special because it has the best of so many workouts under one roof. It is the Gucci of boutique fitness classes.
Question: Who are your fave teachers at Vault?
A: Natalie and Lauren’s Barre classes are my favorite! I wish I had time to take more!
Question: What advice do you have for beginners to yoga?
A: Just like anything, keep at it! Stay committed to at least once a week and know that changes and progress take time and patience. Remember that yoga has so many benefits that far exceed the physical realm.
Question: What’s the most rewarding thing about your job?
A: I love seeing people transform their lives and be happier thru the process of yoga. So many people have made monumental life changes and decisions because of what they learned and experienced on their yoga mats.
Question: What’s one thing about u that most people don’t know?
A: I love to cook.
Question: What’s your fave thing to do outside of fitness?
A: Well it’s still fitness related, but I’m obsessed with mountain biking and rollerblading.
Question: Fave food?
A: I can’t live without pastries. I probably eat a muffin, donut, cake, streusel, scone, or brownie almost daily.
You may have met Brooke Kennedy at the front desk of Vault WPB over the past year, however, did you know she is also one of our newest, most fun instructors? Learn more about Brooke!
What is your favorite workout?
Spin is my all time favorite, but barre also has my heart!
Anything buffalo! Buffalo chicken, buffalo cauliflower, etc,.
Beachin’ it! I love swimming in the ocean!
Manatees and dolphins fascinate me!
Sea Isle City, NJ will forever hold a special place in my heart
Something About You Most People Don’t Know: I am from the suburbs of Philadelphia and came to South Florida to go to Palm Beach Atlantic University to study Elementary Education!
Why Do You Love Teaching at Vault?
As a young instructor, I love the life advice I get from my older and wiser clients! I love making connections with my clients and creating relationships with them.
Thank you Brooke! We love highlighting all of our amazing team members, stay tuned for next month!
Five hundred twenty-five thousand, six hundred minutes.
A song from the musical “Rent” famously asks how we remember a year.
We’re all going to remember this past year for a long time. It has been unlike any other in our lives — and at times it has felt more like 525,600 days than minutes.
The COVID-19 pandemic has changed everything. It closed our businesses and schools, putting workers out of their jobs and students were stranded from school. It kept us home and separated from those we love. And even once we opened our doors again, it changed the way we operate in so many ways, both big and small.
It revealed, as trying times always do, both the best and worst in humanity. Think fondly of all the people who have stepped up to help others during the pandemic and all those brave front-line health care workers who worked to the point of exhaustion to keep the rest of us safe. And recoil at the images of people buying stores’ entire stock of toilet paper, and snowflakes throwing public tantrums over being asked to put a little piece of cloth over their nose and mouth.
Most importantly and tragically, the pandemic has claimed the lives of nearly 33,000 Floridians, more than half a million Americans, and more than 2.5 million people across the world.
Fortunately, as we reach the one-year mark of the pandemic in Florida, the light at the end of the tunnel is shining brighter by the day.
After a tragic and devastating winter, COVID-19 cases, hospitalizations and deaths have all been dropping dramatically over the past two-plus months.
And of course, the vaccines are here. In a marvel of modern science, there are already three safe and effective COVID-19 vaccines being distributed throughout the country. More than 3.2 million Floridians have started their vaccination, and more than 5.7 million are fully vaccinated.
With COVID’s deadly spread continuing to fall and more people being vaccinated every day, optimism is becoming more and more abundant. The post-pandemic normal will not look exactly like the old normal, but the closer we can get, the better. And we’re getting there. That feels good.
So here’s to continued progress on the vaccine front, and continued drops in the virus’ spread.
That song from “Rent” is titled “Seasons of Love.” That seems appropriate, because it feels like we’re on the precipice of some post-pandemic seasons of love: a spring and summer hopefully filled with doing more of the things that bring us joy and happiness.
In the meantime, let’s make sure we get there together.
Let’s stay safe, wear masks, social distance, and do what we can to keep those around us safe as well.
This was never going to be a happy anniversary. Too many lives have been taken or upended over the past year. But while it is somber, we can also make this anniversary a moment for hope and optimism.
Many habits we think are healthy could be causing increased weight gain! Adam Potash, Executive Chef and Health Coach, points out a few:
First, smoothies aren’t always the best for you. Often, these fruity concoctions can contain upwards of 1000 calories per serving. Here are a few tips to keep smoothies in the healthy category:
- Keep them as green as possible. Start with a base of kale, spinach, or other dark leafy greens.
- Don’t have more than a normal 8-10 ounce glass. Try to keep the portions as you would any other beverage. No need for gigantic 32 ounce containers!
Second, don’t deprive yourself of the foods you love. Most of the time when you eliminate your favorite items, it just makes you want them more. My advice is to ditch the “all or nothing” mentality and simply limit some of those “not so healthy” options. Also, try to find healthier ways to eat/cook them. For example, if french fries are your thing, consider sweet potato fries or a baked version instead.
Third, cutting meals can stunt your metabolism. Your body has a natural routine of consuming then digesting. But when you start to eliminate some regular meals, your body wants to hold tight and starts storing more (not knowing when the next meal is coming). This is a natural mechanism from our hunter gatherer days. Make healthy choices, but don’t skip meals.
For sustainable weight loss, strive to make healthy choices when it comes to food and exercise. Once you maintain consistency in healthy living, the weight will come off and stay off!