VGA Wellness

Repeating foundational movements and habits builds strength, resilience, and confidence over time, especially for busy schedules and real life.

Progress doesn’t come from doing more or doing things perfectly. It comes from doing the right things consistently.


There’s nothing wrong with doing the same basics again and again. In fact, that’s usually where the progress comes from.

When movement feels familiar, your body adapts, confidence grows, and results become sustainable.

Health is built on showing up consistently, even when things are simple.

Small actions. Solid foundations. Long-term health.

👉 Drop a comment on what is your foundational exercise.

Vincent A.

#VGAWellness #SustainableHealth #ConsistencyOverIntensity #ScienceBasedCoaching #TrainingForLife

1 month ago | [YT] | 0

VGA Wellness

The lower-body session emphasizes the glutes and hamstrings while reinforcing strong hip mechanics and single-leg stability.

Choose loads that allow clean, powerful reps and always focus on control throughout the session.

The Breakdown

The workout opens with explosive jump squats to prime the nervous system, followed by heavy deadlifts to develop maximal posterior-chain strength.

Single-leg work improves balance and control, while banded abduction strengthens the lateral hip muscles that support knee and pelvic stability.

The session finishes with Romanian deadlifts to reinforce proper hip hinging under fatigue.

The finisher reinforces glute engagement and hip control without excessive joint stress, making it an ideal way to elevate heart rate while maintaining quality movement.

Exercises can be found on VGA Wellness YouTube channel

Move Well

Vincent A.

1 month ago | [YT] | 0

VGA Wellness

The full-body calisthenics session focuses on developing strength endurance and movement control using bodyweight exercises.

This session is ideal for building work capacity, improving muscular balance, and supporting long-term fitness with minimal equipment.

The Breakdown

Each round balances pushing and pulling movements with lower-body work and controlled core training.

The goal is steady, repeatable effort and not rushing through reps.

Rest just enough between rounds to recover while keeping your heart rate elevated. I suggest 60-90 seconds for recovery.

The aerobic conditioning segment improves cardiovascular fitness and reinforces recovery under movement. Use a pace you can maintain in the distance.

Exercises can be found on VGA Wellness YouTube channel

Move Well

Vincent A.

1 month ago | [YT] | 0

VGA Wellness

Today's full-body session pairs heavy strength movements with power, stability, and core work to build athletic and functional strength.

Choose loads that challenge you while maintaining clean form, rest as prescribed, and prioritize quality reps throughout the session.

The Breakdown

Incorporating the squat and jump pairing develops both force production and explosiveness.

The upper-body work balances pushing and pulling to support shoulder health and posture, while the Cuban press and Nordic curl reinforce shoulder stability and posterior chain strength.

It's important that core training emphasizes control and anti-movement strength that carries over to compound lifts.

Finish the workout with functional movement to increase heart rate and reinforce total-body coordination.

Train with intention and finish feeling strong, not exhausted.

Exercises can be found on VGA Wellness YouTube channel.

Move Well

Vincent A.

1 month ago | [YT] | 0

VGA Wellness

This barbell session is designed to build full-body strength while reinforcing solid movement patterns.

Use challenging but repeatable loads, that allow you to maintain control on every rep.

The tempo should be slow enough to emphasize time under tension, helping improve strength, joint control, and lifting efficiency.

Rest long enough to recover between sets, but stay focused on quality movement than rushing the workout.

If form breaks down, reduce the load and prioritize good reps.

This session works well 2-3 times per week, with at least one rest or lighter training day between sessions.

All exercises are found on the VGA Wellness YouTube channel.

Move Well

Vincent A.

1 month ago | [YT] | 0

VGA Wellness

"The Truth About Health Hacks"

Every day, new “health hacks” fill our feeds, promising quick fixes and instant results. But most lack scientific support and distract us from what really works.

Real health is not about gimmicks it’s about consistency, balance, and evidence-based habits.

By focusing on nutrition, movement, sleep, and self-care, we can build wellness that lasts. Health isn’t something that can be hacked, it’s earned through steady daily choices.

Read more from the article link below.

Thanks for reading.

Vincent A.

Article link: open.substack.com/pub/vgawellness/p/the-truth-abou…

#VGAWellness #HealthWithoutHacks #EvidenceBasedWellness #HealthyHabits #TrainingforLife #ConsistencyCount

5 months ago (edited) | [YT] | 0

VGA Wellness

In today’s fitness world, flashy workouts and quick-fix hacks often get the most attention, but they rarely deliver long-lasting results.



True progress comes from mastering fundamentals like tempo, posture, range of motion, and proper breathing. These skills may feel repetitive or “boring,” but they are the foundation of safe, sustainable long-term fitness.

As Bruce Lee once said, “Advanced skills are the basics mastered,” and nowhere is this truer than in the weight room.

If you want real results and long-term success, commit to the process, respect the basics, and master the fundamentals.



Live Well



Vincent A.

Article link: open.substack.com/pub/vgawellness/p/why-mastery-ma…



#VGAWellness #MasterTheBasics #StrengthStartsHere #FundamentalsFirst #StrengthTraining #FitnessJourney #FitForLife #WellnessLifestyle #HealthyHabits

5 months ago | [YT] | 0

VGA Wellness

Being your best self isn’t about perfection- it’s about progress. Prioritize movement, nutrition, mindset, and connection.



Keep building your best self, one day at a time.


Live Well


Vincent A.

5 months ago | [YT] | 0

VGA Wellness

Welcome to VGA Wellness

Here, we take a whole-person approach to health founded in science and focused on both exercise and well-being. This space is for learning, encouragement, and sharing in a positive way.

Everyone’s welcome to support each other and make wellness something we can all achieve together.

5 months ago | [YT] | 0