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Vos Tips: Small Steps = BIG Changes

Updated: Jan 5, 2021

We are so excited to be joining you on your path to better fitness and heathy living.  “Vos” is the Latin word meaning “you” and we chose this as our name because this will always be about YOU.  This is your journey.  We are here to support and guide you in whatever way we can so that you reach your goals and achieve what YOU want.  Let’s get started!!

Def: Habit [hab-it] noun:  a regular tendency or practice, especially one that is hard to give up.

Did you know it takes 3 weeks to form a habit?  If you want to adopt a new behavior into your life, commit to do that thing every day for 3 straight weeks.

Tip #1

Drink more water.  This one simple thing may make the biggest difference in your life.  Most of us are not properly hydrated. When you are, you will have more energy, digest and process the nutrients in your food better, burn more fat, have better organ and muscle function, have regular and healthy trips to the bathroom, have an improved immune system and younger healthier looking skin, and I’m just to naming a few!

How to make it happen

-Drink a half an ounce of water for every pound of your body weight

If you weight 180 lbs., then drink 90 ounces of water.  The proverbial ‘glass’ of water is 8 ounces, so drink 11-12 glasses per day

-Start by drinking a glass when you first wake up.  You will lose 6-8 oz of water while you sleep so start the day by getting that fluid right back in.  Oh, and ... drink that first glass BEFORE your coffee, that way it’s ensured you’ll get that most important glass in!  Then drink a glass per hour for the rest of the day through dinner.

-Will you be going the bathroom all day?  Maybe, especially in the beginning. If your body is not used to consuming that much water you will be processing a lot of it out, which means frequent trips to the bathroom.  But as your body adjusts to a proper hydration level it will absorb more of that water into your organs, muscles, tissue and skin. This is when you will begin to reap all the great benefits.  Also, frequent processing of water and urination helps to flush toxins out of your body and assist your immune system in moving out contagious illness like colds and flu’s. In other words, power through all those bathroom trips during the first week because it will be worth it in the end!

-What if you’re not crazy about water?  Get your own glass or stainless-steel bottle so you can drink water at the temperature you like and bring that bottle with you when you go out for the day.  Or if you want a little zing, drink sparkling water or try a flavored electrolyte tablet. (Try Nuun  It’s sugar free, has a light flavor and adds a slight effervescence.)

Wait... one more thing – you saw that we mentioned more water could lead to younger looking skin, right?!  Just checking 😉

Tip #2

Make exercise a habit.  Anytime you start something new you ensure yourself a better chance at success if you can consistently commit.  But in order to commit, you must make it a priority and figure out how to fit this into your everyday life on a regular basis.

How to make it happen

-Pick a time during the day that works in your schedule.  Choose a time with the least opportunity for interruptions so you can make it a priority and nothing bumps it down your list of things to do.

-Once you’ve picked a time, do some kind of exercise for at least 30 minutes, 3 times a week at that same time for 3 straight weeks.  It can be a walk or jog, a bike ride or cardio machine, weightlifting or some kind of yoga or stretching routine. It doesn’t matter what it is, but it does matter that you make it a priority, do it each day and stick to it for 3 weeks. Yes, yes! Your sessions with us totally count!  

Any Questions: Please ask any of the VOS Fitness Staff or shoot us an email at

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