It doesn’t matter why you missed a workout. Sometimes life gets in the way. Sometimes you just aren’t motivated. Whatever the reason…

Missed workouts happen to EVERYONE! Yes, even fitness pros and top-level athletes. Even Vince Sant. 

Whether you decided to skip the gym for an unexpected night out, or for a not-so-fun reason like a chaotic day at work or illness, missed workouts are part of the journey.  Expect that it will happen (more than once), plan for it, and move on!

Here’s your action plan for what to do next. 

DO NOT: Double up your workouts
Could you do a morning and evening workout the next day in an attempt to “make up” for your missed session? You could, but we don’t recommend it.

Two-a-day workouts are taxing on the body, and chances are that “round two” will just be a suffer-fest. You will be exhausted and not recovered, and the quality of your work won’t be worth the trouble it takes to do it.  

A better way: Consider the day you missed a rest day! Then hit your next workout with your energy level high! 

DO: Take a look at your workout program and schedule

If your workout schedule is so complicated that you find yourself having a hard time fitting your workouts into your schedule, you are frequently missing workouts, etc., you may need to reconsider your program or workout schedule.

Busy lifestyles and unexpected days off are exactly why we created most of our V Shred workout programs to be short and focus on working more muscles at once. That way, if you miss one, no worries! You will be hitting those muscle groups again soon.

V Shred trainers also host free live workouts several days each week in our Facebook group for women! The members of our women’s and men’s group are also some of the most supportive you’ll find anywhere, and can help you stay motivated through the ups and downs of building your fit life.

If you find yourself still struggling with regular missed workouts, it may not be your fault. It might be your workout! This is when it’s a good idea to consider hiring one of our expert coaches to build a workout plan you can actually follow.

Our team specializes in making specialized programs that work around your lifestyle and schedule so that missed workouts are less likely to happen! 

You can click here or email us at coaching@vshred.com to learn more.

DO NOT: Stress out or beat yourself up

Believe it or not, a missed workout, or even a few, will not totally derail your progress. Your progress happens in the big picture, not the small one! But stressing out over your workouts can do more damage than you think!  

For one, stress can cause your stress hormone cortisol to spike. This can lead to a host of issues over the long term, including poor sleep, fatigue, poor mood, irritability, difficulty recovering from workouts, and even weight gain. 

But just as importantly, stressing out over your workouts can cause the positive momentum with all those successful workouts to come to a crashing halt. This can definitely cause your overall motivation to take a nose-dive. See what a vicious cycle it can be? 

DO NOT: Skip meals or limit food as punishment

You should never “punish” yourself for missing a workout by cutting calories or skipping meals. Your body still needs nutrients, whether you are hitting the weights hard or not! Stick to your nutrition plan, and keep moving forward. 

In fact, you are still in “recovery mode” for up to 48 hours after a hard training session! Not giving your body the nutrients it needs does nothing positive, and can hinder your strength and make your future workouts more difficult! 

If you’ve missed a workout or two, you can help ensure you keep progressing toward your goals by prioritizing protein in your diet.  The easiest way to do that? Have a Sculpt Nation PROTEIN shake or fit a protein-rich treat into your day. Protein pancakes for breakfast? Yes, please!

If you need assistance setting up your calories or macros, you can find tools to help you do that in the V Shred app for iOS or Android. 

You aren’t lazy. You’re just human! 

Repeat after us: It’s not the end of the world. In fact, a missed workout is an opportunity for you to make the kind of mental progress that powers the most dramatic V Shred before-and-after success stories. 

Make up for it in a healthy way by getting back on track, forgiving yourself for being human, and reminding yourself of your “why.”

If you are struggling, let us help you! Reach out today about getting started with one of our expert trainers and nutrition coaches! They will put together a totally custom workout and meal plan that will help you succeed for the long term!

Need more “break glass in case of emergency” workouts in your life? Our popular program Move can give them to you! These fast, sweaty routines can stand alone when you need a quick fix or fit together as a full 30-day progression. It’s up to you!

The post What If I Miss A Workout? appeared first on V Shred.

The post V Shred Review: “How Rich lost 72 pounds in 33 weeks” appeared first on V Shred.

Keira Shares Her Amazing Transformation Story During a One-on-One Interview with V Shred & Sculpt Nation Co-Founder Vince Sant.

“ I don’t wanna end up like how my other family members are. I wanna be able to live a strong and healthy life.” – Keira – 24-year old V Shred client

24-year-old Keira wanted to be the one in her family to break generations of weight struggles and the health issues that often result. 

That was her motivation (her “why”), and after several years of working with V Shred, Keira is more than healthy. She is confident, muscular, and strong! 

In her 3 years with V Shred, Keira has lost 10 dress sizes and over 50 pounds!

Whether you are like Keira and come from a family where it seems “genetics” will always hold you back, are struggling to stick to your plan, or are hesitant to take that first step and get started — we know her story will motivate you to get up, get active, and realize your genetics don’t have to hold you back from achieving a healthy and fit body!  

KEIRA’S V SHRED WEIGHT LOSS JOURNEY

Keira is now a happy and healthy 24-year old that laughs that she can out squat most of the guys at her gym. 

But it hasn’t always been that way. 

Just a few years ago, a move to California caused Kiera to sink into a bad place and gain excess weight that she knew wasn’t healthy.

“I come from a family of tons of health issues. At 20 years old, I was starting to see those health issues. I decided it was time for me to break this vicious cycle that’s  running through my family and become that person that starts a healthier lifestyle,” says Keira. 

Keira tried cutting out carbs and going to exercise extremes — but only failed at any attempt to get the weight off.

Then she saw a Facebook ad for V Shred, took our free body-type quiz, and says that her outlook on weight loss instantly changed!!

“Being able to learn more about myself and what kind of goals I wanted to reach and how I would get there. It really helped me to learn all that,” says Kiera. 

After taking the quiz, Keira was advised that based on her goals and genetics, it would be best to start with our Toned in 90 Days program. 

Keira got started right away, and the results happened quickly!  “I dropped a total of 20 pounds after three months,” remembers Keira. 

These results were mainly from exercise alone. Keira says she didn’t have her eating under control yet, and her mindset still wasn’t in the best spot.

“I loved food, but then again, I was also really depressed ’cause I was living away from my family. So it took a couple years before I got really strict with it,” she says.

As important as working out is, it’s only part of losing weight and keeping it off. 

Keira realized this, and after leaving California and moving to Washington last year, she decided to get back on Toned in 90 Days.

Except this time, she WENT ALL IN with both exercise and proper nutrition. Keira says that is when the real shift happened!! 

“I watched some of your videos on your tips of what type of foods to eat, and so I started upping my fat intake. I started adding carbs back in ’cause, for a while, I just completely cut out carbs, and I realized that was a mistake. And so (laughs) after I gave the carbs back and, um, upping my fats, I dropped another 30 pounds.”

In her 3 years with V Shred, Keira dropped a total of 53 pounds, went from 40% body fat down to only 13.9%,  from a size 10 dress to a size 4, and gained tons of muscle, strength, and self-love! 

“My muscle increase has gone up to 45%, which was a lot better than what it was. I have abs for the first time in my life, and I’m actually rather muscular. I’ll be at the gym, I’m  squatting more than the guys next to me,” laughs Keira

Keira is now at her goal weight of 137 but isn’t slowing down!

She started Toned In 90 Days for a THIRD TIME and is focused on putting on even more lean calorie-burning muscle.

“I’ve always had a goal, but I always thought that it’d be impossible for me to reach. But the fact that I’m at a point now that I thought was impossible before, but now I’ve reached it, I just wanna keep going and building muscle and just being the strongest I’ve ever been,” says Keira.

Kiera says she believes V Shred  worked for her when other programs didn’t for many reasons. One of the biggest is the endless support 24/7 in our private client Facebook Groups. 

“The community with V Shred is so much more personal. You get to really know a lot of people. The V Shred for Women group, I love being a part of that because everyone’s just so supportive. You have this big support system that makes you feel good to post your results or ask questions if you have questions. You don’t normally see that with other programs,” exclaims Keira. 

Keira says she also got a little “boost” from adding in a few key Sculpt Nation Supplements.

She loves using our daytime and nighttime thermogenic BURN and BURN PM but learned that she was never going to look her best on the outside if she didn’t give her body the micronutrient diversity it needed to be healthy on the inside!

So she says she never goes a day without a serving of SCULPT NATION GREENS. 

“The greens really helped me with bloating ’cause I have a really bad issue with just being bloated all the time. So the GREENS just really helped with that, and I love ’em. I have ’em every single day,” says Keira 

She also never skips taking Sculpt Nation PRE before her workouts! 

“The PRE-WORKOUT has probably been my favorite PRE-WORKOUT that I’ve ever tried because it’s been the only one that doesn’t make me feel like I’m overstimulated. All the other ones I’ve tried made me feel really cracked out. This, I don’t feel that way, but it gives me a really strong focus, and it helps me stay energized throughout my whole entire workout.”

It’s not been easy, but Keira says she has no plans to ever stop and will continue to use V Shred programs and Sculpt Nation supplements to help maintain for years to come.

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A post shared by Keira Moore (@keira_moore)

“This has probably been the most challenging thing that I’ve ever had to do, but I’ve  been crushing it. So I know I can keep going,” smiles Keira.

Thank you, Keira, for sharing your story with us!  We are honored you trust us with your health and know your testimony will help so many people step into their own unique greatness through health and fitness! 

IF KEIRA’S STORY MOTIVATED YOU TO GET STARTED … 

It’s free and easy to start exactly where he did .. with our FREE BODY TYPE QUIZ!!

Just follow the link, answer 6 easy questions, and you will get your body type results and some suggestions instantly! 

And if you are interested in any of the supplements Keira incorporated into his new healthy lifestyle – you can find them all by CLICKING HERE! 

We are excited for YOU to be our next V Shred transformation story!!

The post V Shred Review: “How Keira dropped over 50 pounds and 10 dress sizes!” appeared first on V Shred.

When 32-year-old Melissa had her 2nd child in late 2019, she looked to running to lose her baby weight. But soon after, she started having problems with her knee and had to figure out another way to get her body back.

She needed to stay home with her new baby, plus we were in the middle of covid lockdown at the time, so going to a gym wasn’t an option.

Without a gym or running, Melissa had no clue what to do. Then, as she scrolled Instagram one day, Vince popped up with the answer she’d been looking for!

“It was like he was speaking directly to me. He was saying, do you want to lose weight without all this running? I was like, let me keep watching,” says Melissa. 

The technique Vince was referring to is HIIT (high intensity interval training.) Giving up endless hours of running and switching to shorter fast-paced workouts was a concept totally foreign to Melissa, but she was willing to give it a try!

“My knee was in so much pain, my back was in so much pain, and he was saying that we can still be successful without long-distance running. I knew it was meant to be,” she says. 

Even though the program seemed to be a perfect fit, like most people, Melissa still had hesitations. She tried other online programs in the past without much success, so she had little hope V Shred would be different.

But despite her doubts, she purchased the Fat Loss Extreme and quickly learned why our programs work!

“It’s the technique he uses that is different. Some of the exercises I struggled with, but what I never did was give up. I remember Vince always said, even if it means that you can give me two reps within the 20 seconds, do it, but don’t just sit and do nothing, don’t stop.”

Melissa says it was like she had a personal trainer pushing her right there in her living room. Much needed, especially with a little one making things more difficult some days.

“When I started V Shred, my daughter was at a point where she was very clingy. So, I would even work out with her in my hands. I made sure I got that workout in, at any cost.”

From March until June, Melissa worked every day to complete the Fat Loss Extreme program. She even made modifications to the program to challenge herself even more!!

“When I finished day one, I didn’t feel like I worked out enough. So each day when I finished, whether it was 17 minutes, or it was 19 minutes, I just replayed from the top and went again.”

In addition to the daily workouts, Melissa focused on cleaning up her diet. She used the macro calculator in our V Shred App for Apple and Android to determine her calorie needs, but instead of trying to be perfect – she simply watched portion sizes and made better food choices.

“Here in France, it’s not easy to find everything that he has on the menu. I would use the next closest thing and improvise. If I couldn’t find any substitute at all, I would use my own ideas but make sure that my portion stayed in the calorie intake range and stick to that size meal every single day.”

At the beginning of her journey back in March 2020, Melissa weighed 145. She can’t tell us how much weight she’s lost, because she hasn’t stepped on a scale. 

“I don’t do the scale. The only reason why I knew when I started I was 145 pounds is because I needed that to calculate my calorie intake. I didn’t weigh when I finished, and I still don’t know how much I weigh today. I want no part of it. The pictures are enough for me. My flabby arms are gone, and that’s muscle now, and I am so much stronger than I used to be; I was so weak before.”

In addition to feeling stronger and her body looking totally different, Melissa says that her back and knee pain is gone.

“Before V Shred, I couldn’t run without a knee band. Now, I don’t need a knee band anymore.”

During her journey, Melissa also learned the positive impact of community. She joined our womens facebook group, and once she saw how she was motivating people on there, she was inspired to create her own fitness Instagram account and even follow in the footsteps of Vince and start a fitness YouTube channel!

“People would always tell me they were inspired by my weight loss.They would say we need you to show us how you do this workout and encouraged me to start my fitness channel. It’s a whole new journey for me. On my family channel we just have a little over 16,000 subscribers. On my fitness channel I’m almost at 1,000 subscribers. People are enjoying the journey with me.”

Complete strangers aren’t the only ones finding motivation through Melissa’s weight-loss journey. Her husband is now following in her footsteps and their 5-year-old son loves to workout alongside them as well.

“Sometimes, you just randomly see my son in the living room doing the workout, and you hear him speaking like Vince. He’s like, come on, five more seconds to go. He’s hilarious.” 

Now that she is stronger, leaner, more confident, and pain-free, Melissa is eager to continue using V Shred to see how much more she can improve! Her only regret? That she didn’t know about V Shred sooner!

“Check me back, next year this time, I’ll be beyond what I could ever expect me to be. I’m looking forward to that.” 

If you want to get started on your own V Shred transformation, the best place to start is by taking our free body type quiz or connecting with one of our expert one-on-one coaches! 

The post Melissa’s V Shred Journey  appeared first on V Shred.