Virago Health And Fitness LLC

11/02/2025

If you are interested in learning more about Tapping and shifting focus in November to a more positive attitude and gratitude follow my friend Angie Anderson at Wellness at Serenity Springs.

Join Dr. Angie on Facebook or Instagram for a daily practice of gratitude for the Month of November!

09/16/2025

Tonight's dinner was thrown in the crockpot at 8 this morning.
Italian sausage and peppers pasta!
Layer Italian sausage in the casing, half of a red, yellow and orange bell pepper (the other halves will be for fajitas tomorrow) and an onion all sliced and pour over a jar of your favorite marinara. Add some minced garlic and any seasonings you like. I pulled the sausage out and sliced it up and added some cooked pasta when I got home and bam, easy dinner on a busy day.
I'll add some mozzarella to my bowl 😉🤤

Sometimes easy is still a healthy option.

08/15/2025

Breakfast doesn't have to be your typically sugar loaded foods.

This protein packed Breakfast sandwich is easy, high in protein and can even be made ahead.
My macros include my coffee creamer.
Yes, I enjoy a flavored coffee creamer, I measure my portion and I don't add extra sugar. A balanced approach to nutrition will help you to reach your goals 😉

06/30/2025

Come along with me to make an easy peach cobbler protein shake.

06/23/2025

Don't discount a good old fashioned sandwich as a healthy meal option.
👇👇👇👇
Toasted Ezekiel bread, low sodium turkey breast, center cut bacon, avocado mayo, lettuce and tomato with a slice of garlic cheddar cheese from a local deli.

This sandwich has about 40g of protein and 6 grams of fiber. 💪

It's super hot this week, what are you planning to eat?

03/19/2025

Registration is open!

09/23/2024

Packed with protein, healthy fats, and essential minerals like magnesium and zinc, roasted pumpkin seeds are a crunchy treat that’s both satisfying and good for you. Here’s a simple recipe to make savory roasted pumpkin seeds at home when you're carving those pumpkins soon.

Ingredients:
1 cup raw pumpkin seeds
1 tablespoon olive oil
1/2 teaspoon sea salt
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/4 teaspoon black pepper
Optional: 1/4 teaspoon of cayenne pepper for a spicy kick

Instructions:
Preheat your oven to 300°F (150°C).
If you’re using seeds straight from a pumpkin, rinse them well to remove any pulp. Pat them dry with a clean towel or paper towel.
In a mixing bowl, toss the pumpkin seeds with olive oil, sea salt, garlic powder, smoked paprika, black pepper, and cayenne pepper (if using) until they are evenly coated.
Spread the seasoned pumpkin seeds in a single layer on a baking sheet lined with parchment paper.
Roast the seeds in the preheated oven for 25-30 minutes, stirring every 10 minutes, until golden brown and crispy.
Remove from the oven and let cool completely before enjoying. Store any leftovers in an airtight container for up to a week.

Enjoy these savory roasted pumpkin seeds as a standalone snack, sprinkle them over salads for added crunch, or mix them into your favorite trail mix. They’re a versatile and healthy addition to your snack repertoire.

09/11/2024

Roasted Garlic Parmesan Asparagus is a game-changer for anyone looking to enhance their meals with a nutritious, flavorful side dish.

Roasting asparagus enhances its natural flavors and adds a delightful crunch. A light coating of olive oil ensures even cooking and adds heart-healthy fats. Garlic not only adds a burst of flavor but also has numerous health benefits, including improved heart health and immune function. Parmesan adds a rich, umami flavor while providing calcium and protein.

Ingredients:
1 bunch of fresh asparagus, trimmed
2 tablespoons olive oil
3 cloves garlic, minced
1/4 cup grated vegan Parmesan cheese (or regular Parmesan if not vegan)
Salt and pepper to taste
Lemon wedges (optional, for serving)

Instructions:
Preheat your oven to 400°F (200°C).
Place the trimmed asparagus on a baking sheet. Drizzle with olive oil and sprinkle with minced garlic, salt, and pepper. Toss to coat the asparagus evenly.
Spread the asparagus in a single layer on the baking sheet. Roast in the oven for 15-20 minutes or until the asparagus is tender and slightly crispy on the edges.
Remove the baking sheet from the oven and sprinkle the grated Parmesan cheese over the asparagus. Return to the oven for 2-3 minutes, until the cheese is melted and slightly golden.
Transfer the roasted garlic Parmesan asparagus to a serving platter. Serve immediately, with lemon wedges on the side if desired, for a fresh flavor.

09/10/2024

Tailoring your exercise routine to fit your lifestyle is crucial for achieving results and maintaining motivation.

Here's a practical guide to help you find your ideal workout time:

1. Morning Exercise: Morning exercise is ideal for early birds and offers numerous benefits, including boosting metabolism, improving focus, and enhancing mood for the day. It often leads to more consistent workouts, as it suits individuals with busy evenings or those who need a solid start to their day. Morning exercise is also beneficial for anyone prone to skipping evening workouts.

2. Lunchtime Workouts:
Known as midday energizers, these workouts offer the benefit of breaking up your day, increasing afternoon productivity, and enjoying less crowded gyms. They are ideal for office workers, remote employees, or anyone with flexible lunch hours.

3. Evening Sessions:
Perfect for night owls, offering the benefits of de-stressing after a long day and often being fueled by higher energy levels compared to morning workouts. They are ideal for those with unpredictable morning routines or who feel stronger in the evening.

4. Split Routines:
Split routines, involving twice-a-day workouts, keep the metabolism active throughout the day and allow for a focus on different types of exercises, such as cardio in the morning and strength training in the evening. This approach is ideal for athletes, fitness enthusiasts, or anyone with a flexible schedule. It is crucial to ensure adequate rest and nutrition between sessions to prevent burnout.

5. Weekends Only:
Weekend workouts, often embraced by the "Weekend Warriors," offer the benefits of more time for longer exercise sessions, making them an excellent way to relieve stress accumulated during the week. This approach is ideal for folks with hectic weekdays who prefer leisurely, extended workouts.

Consistency trumps perfection. The best time to exercise is the time that fits into your life and can be maintained regularly. Listen to your body and adjust as needed.

08/31/2024

Join us for Simple Rhythms, a community event on Tuesday September 10th at 6:30 p.m. at Life Church on Peter's Creek (behind Oakey's)

Here's a little about the event:
It's that time a year, the seasons are shifting and transformation begins. It's the perfect time to push the reset button and make room for simple rhythms and easy stackable habits that make optimal health attainable.
Michele Quesenberry will be presenting on Immune Support daily habits that we all should be doing to stay well during "sick season".
Jessa Wright and Brandi Duncan will lead you through some helpful rhythms to decrease stress and ease anxiety with oils, products and incorporating some simple breath work exercises.
Patrice Freeland has been diving deep into research on enhancing focus and mental clarity. Many of us struggle with brain fog, mental fatigue, and trouble concentrating, there are some identified causes like hormone changes, attention deficit, high sensitivity, trauma and overwhelm and will will address them with targeted solutions. You'll be amazed to discover that the solutions are simple and can be effortlessly woven into your daily routines.
Lastly, we will have a discovery station for you to smell and sample master blends that can transform the vibe of your home.
We will have fun giveways and full bottles of oils for any one who brings a guest who is new to dōTERRA with them. Hope to see you there!

Register here!!!

Get tickets on Humanitix - Simple Rythmns for Optimal Health . Life Church, 7422 Deer Branch Rd, Roanoke, VA 24019, USA. Tuesday September 10th 2024. Find event information.

08/29/2024

Balancing blood sugar is a crucial aspect of maintaining overall health and well-being. It's not just about what you eat, but also when you eat.

Here's why meal timing is vital and how you can optimize it for better blood sugar control:

Understanding Blood Sugar: Blood sugar, or glucose, is our body's primary energy source. It fluctuates throughout the day based on food intake, physical activity, and stress levels.

The Role of Meal Timing: When you eat is as important as what you eat. Consuming meals at regular intervals helps maintain steady blood sugar levels. Skipping meals, especially breakfast, can lead to spikes and crashes, making you more likely to indulge in unhealthy snacks.

Maintaining a consistent meal schedule can significantly improve your overall health by regulating your body's internal clock and insulin response. Start your day with a balanced breakfast to kickstart your metabolism and stabilize blood sugar levels.

Throughout the day, aim to eat at regular intervals, typically every 3-5 hours, to prevent overeating and blood sugar spikes. Incorporate healthy snacks, like nuts or fruit, if there's a long gap between meals to stabilize your blood sugar. Finally, try to have dinner at least 2-3 hours before bedtime to avoid disrupting your sleep quality and overnight blood sugar control.

What you eat also plays a role. Each meal should be a balance of carbohydrates, protein, and healthy fats to ensure a slow and steady release of glucose into your bloodstream. Pay attention to how you feel. Symptoms like energy crashes, excessive hunger, or irritability can be signs of blood sugar imbalances. Adjust your meal timing accordingly.

Balancing your blood sugar through proper meal timing is not just about avoiding sugar spikes. It's about sustaining energy and improving mood and overall health. Remember, everyone's body is different. It's essential to listen to your body and adjust your meal timing to suit your individual needs. Consult with a healthcare provider or a dietitian for personalized advice, especially if you have underlying health conditions.

08/24/2024

Healthy and delicious smoothie recipes are a fantastic way to incorporate more fruits and vegetables into your diet, providing a convenient and tasty boost of essential nutrients. Whether you're looking for a quick breakfast, a post-workout snack, or a refreshing treat, smoothies offer endless possibilities to satisfy your cravings while nourishing your body.

Green Power Smoothie
Ingredients:
1 cup spinach
1 banana
1/2 avocado
1/2 cup Greek yogurt
1 cup almond milk
1 tablespoon chia seeds
A handful of ice

Blend until smooth for a creamy, nutrient-packed drink high in fiber, healthy fats, and protein.

Berry Blast Smoothie

Ingredients:
1 cup mixed berries (strawberries, blueberries, raspberries)
1 banana
1/2 cup plain yogurt
1/2 cup orange juice
1 tablespoon honey
A handful of ice

This antioxidant-rich smoothie is perfect for a sweet, tangy treat that supports your immune system and overall health.

Tropical Delight Smoothie

Ingredients:
1 cup pineapple chunks
1/2 mango
1/2 cup coconut water
1/2 cup plain yogurt
1 tablespoon flaxseeds
A handful of ice

Enjoy a taste of the tropics with this refreshing smoothie packed with vitamins and hydrating electrolytes.

Peanut Butter Banana Smoothie

Ingredients:
1 banana
2 tablespoons peanut butter
1 cup almond milk
1 tablespoon cocoa powder
1 tablespoon honey
A handful of ice

Indulge in a creamy, protein-rich smoothie that satisfies your sweet tooth while providing sustained energy.

Veggie Boost Smoothie

Ingredients:
1 carrot
1/2 cucumber
1 small apple
1/2 lemon (juiced)
1 cup kale
1 cup water
A handful of ice

This veggie-packed smoothie offers a refreshing way to get your daily dose of vitamins and minerals, perfect for a midday pick-me-up.

Aim for a mix of fruits, vegetables, protein, and healthy fats to create a balanced and satisfying smoothie. Don’t be afraid to try new combinations of ingredients to find your favorite flavors. Add ingredients like chia seeds, flaxseeds, h**p seeds, or spirulina to boost the nutritional value.