VCF Athletics offers classes seven days a week for every age range and skill level. From “Burn” (think bootcamp style), to both Olympic (“Weightlifting”) and power lifting (“Iron Pile”), “Gymnastics,” “Endurance,” “Recover,” and Pilates, our coaches will help you get the most out of your workouts in our welcoming and accommodating small group setting.

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French Onion Beef Noodle Soup

6-8 Servings This super-savory dish draws its inspiration from Taiwanese beef noodle soup, then gilds the lily with a Dutch oven’s worth of sweet, slow-simmered onions—the best part of French onion soup, if you ask this recipe’s developer, Amiel Stanek. It takes some doing, but the effort is worth it. If you’re not planning on serving a crowd, the leftover soup base freezes beautifully, meaning you can have a big-flavor weeknight dinner in your back pocket. PRINT INGREDIENTS 2 Tbsp. vegetable oil 3 lb. English-style bone-in beef short ribs, cut […]

Blueberry Pie Bars with Oatmeal Crumble (vegan & gluten free)

Perfectly sweet healthy blueberry pie bars topped with a delicious oat crumble. These easy vegan and gluten free blueberry bars taste just like blueberry pie and will be your new favorite treat for spring and summer!PREP TIME15 MINS COOK TIME45 MINS TOTAL TIME1 HOUR Today I’m here to celebrating Women’s History Month with Empower Through Flour Girl Up Campaign & female chefs across the country by rocking the color purple with these incredible blueberry pie bars. I’m so freakin’ excited to be part of this campaign that’s empowering girls across the globe. Girl Up Campaign […]

Intermittent fasting: A time to eat, a time to fast

Intermittent fasting topped 2019’s most-searched diets online. It’s in apps, books, blogs and articles. The diet confines eating to a shorter time frame during the day, typically followed by fasting for 16 hours. Variations include eating windows of 6, 8 or 10 hours before fasting. Sometimes, it’s twice-weekly fasting for 24 hours. Popularity aside, scientific data is growing on intermittent fasting for certain health benefits, including for Type 2 diabetes and metabolic syndrome, said a Spokane professor. “I’m hearing more talk about intermittent fasting at the American Diabetes Association’s scientific […]

Healthy Meat Consumption

Lean beef is a wonderful source of protein when you stick to two simple rules… First, serving size: A serving of meat – whether it’s beef, lamb or fish – should be no more than 4 oz (about the size of the palm of your hand). Second, eat only grass-fed beef: For most of human history, our ancestors only ate beef from animals raised on grass. Why? Because cows are designed to eat grass. But over the past 100 years, there’s been a major shift in our diet – and […]

How to Lose Weight

Understanding your body’s hormonal response to food and timing is important when trying to lose weight. Learn more here.

What is Beauty?

Stay Away From These “Bad Foods”

High-Glycemic foods are directly related to obesity, coronary heart disease, cancers and diabetes High-Glycemic foods cause a spike in blood sugar forcing our bodies to produce insulin.  Habitual ingestion of bad foods, sodas and such leads to the state of “hyperinsulinemia”, the chronic and acute elevation of insulin as a result of habitual consumption of excess carbohydrate.  Hyperinsulinemia is the fast-track to a vast assortment pathological events that are completely avoidable by staying away from these bad foods.  You may download this list in a .pdf by tapping on it.

Hydrate Hydrate Hydrate!

Proper hydration is important for overall health. Without proper hydration, you become dehydrated, which means your body does not have enough water to function normally. You lose water every day when you breathe, sweat and go to the bathroom. The water content in the foods you eat and the beverages you…

7 Energy Zappers You May Be Suffering From!

Sugar – Avoid it at all costs. If you can’t seem to resist that sugar craving, combine them with fiber and a few ounces of protein to slow the absorption of sugar into the bloodstream. Most fruits naturally have both the sweetness and the fiber – which would be a better…

Fuel up to Power up!

Looking to take your workouts to the next level? Take a look at what you are consuming around the time of your workouts. Use these tips and let’s RX a workouts!

Working out first thing in the morning? Don’t go on an empty stomach. You will have a more of a productive…