Keep Your Mind Right!

 Week 4:  Keep Your Mind Right! 😊

Keeping our minds right is so important to everything we do.  If we have "stinking thinking" then we'll have "stinking results".  Trust me, I know it's easier said than done.  I totally understand.  Sometimes, it's really hard to let go of the negative thoughts.  They have a way of making us dwell on them for too long. Thus, robbing us of the opportunities we could seize everyday to live an exciting and fulfilling life.  

So, as I strive to live my best life everyday, I learned it's really important to not only develop my physical fitness, but also my mental fitness.  

This verse, Philippians 4:8, helps me to keep my mind right and my mental fitness in great shape:  

"Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things." I hope it will also inspires you to keep your mind right and mental fitness in great shape too!

Have a Super Healthy FitTastic Day!
Share with me what you're doing to Keep Your Mind Right and to 

maintain great Mental Fitness by commenting below and tagging #DailyStepsForHealth 

Hugs, love, blessings, and FitTastic Health!
Quiana

Eat Healthy! ❤️

 

Week 3:  Eat Healthy! ❤️

Eating healthy consist of eating a variety of wholesome foods that nourish our bodies and help us to...feel our best, look our best, and perform our best everyday!  Oh la...la..sounds like a great plan to help us THRIVE IN LIFE! 😊  Gotta love it!😊

Seriously, eating heathy is really easy to do.  It doesn't have to mean giving up all the food you enjoy either. Take a look at the foods you're currently eat, and ask yourself....

1.  Is it healthy?

2.  How can I make it healthier?

3.  How much do I really need?

Sometimes, simply preparing the meals in a healthier way (using an air fryer instead of frying, using less oil/no oil, broiling, baking, steaming, etc) makes a big difference in the nutritional content and calories.   Sometimes just adding more vegetables to a meal can make it healthier without much effort. 

 I quickly learned that keeping a container of ready to eat vegetables in the fridge (either raw, steamed and/or sautéed) makes eating healthy even easier! 😊

When eating healthy, I also like to ensure most of my meals have a serving of the following:

1.  Vegetable

2.  Carbohydrate

3.  Protein

4.  Healthy Fat

Watching the food nutrient groups on my plate helps to ensure I'm having balance meals that nourish my body in their own way.

Ok. This is it for me!  Take a look at the foods you're currently eat, and ask yourself....

1.  Is it healthy?

2.  How can I make it healthier?

3.  How much do I really need?

Check your plate to ensure you're getting a balance of nutrients too.😊 See if you're getting sources of the following nutrients at most meals:

1.  Vegetable

2.  Carbohydrate

3.  Protein

4.  Healthy Fat

Ok. This is it for me! ❤️ 

Have a Super Healthy FitTastic Day!

Share with me how you're Eating Healthy by commenting below and tagging #DailyStepsForHealth 

Hugs, love, blessings, and FitTastic Health!

Quiana

Know your "WHY"! 😊

Week 2:  Know your "WHY"! 😊

Is being healthy really all about losing weight or fitting into a pair of jeans?  Or, is being healthy really more about…. 

• Feeling more confident and assertive
• Being able to walk up stairs and/or play with kids
• Having your blood pressure, cholesterol, and sugar under control
• Having good coping mechanisms to handle life emotional experiences
• Energy to live a life that you truly enjoy

Really, what’s your real “WHY”?  

What really matters to you?  

How does your daily actions support those things that really matter to you? 

What steps can you take today that will help you be the kind of person you want to be one month from now?

As you take your Daily Steps for Health, know that I’m cheering for ya!  We’re in it together!  Let’s keep it going!

Have a Super Healthy FitTastic Day!

Share with me your "WHY" 

by commenting below and tagging #DailyStepsForHealth 

My "WHY" is all the above! 😊😊

Hugs, love, blessings, and FitTastic Health!

Quiana

Have FUN!

Week 1:  Take a 5 Minute Action - Have FUN!

Here’s a step you can take for your health:  

Have FUN!  

Let’s HAVE FUN and take our Daily Steps for Health!  🎉🎊😇 Here’s a very nice song to get you and the family up and movinggggg!!!! 😇  It’s “Onaga” by @jjhairston & Youthful Praise featuring @timgodfreyworld 😇 The lyrics are so uplifting and the beats makes ya want move!! 😄 So.....I had to do a workout routine to it!💪💪 Strengthening the body, mind, and spirit all at once! WOW! What a combination! 💪💪🎉🎊😇 

Oh, I decided to hold the cloths for a bit of extra fun! 🎉🎊😇 Hope you’ll do it too!  This routine takes less than 5 minutes!  Knock it out and let it be part of your Daily Steps for Health!

You can also see more of these types of workouts on the Get Fit Africa show on @mydominiontv This routine also appears there!  Not sure exactly when it will air, but be readyyyyy!  

Ok everyone……share with me what 5 Minute Action you’re taking for your health by tagging #DailyStepsforHealth. You can do this routine or anything that get you moving toward greater health.  Let’s do it!

I can’t wait to see what you’re did!

Hugs, love, blessing, and Super FitTastic Health!

Quiana

#fittastichealth #fitwithquiana #impactinglivesthroughfitness #impactinglivesthroughexercise #enjoyinglife

 

LOVE OTHERS

Week 1:  Take a 5 Minute Action - LOVE OTHERS!

Here’s a simple and effective step you can take for your health:  

LOVE OTHERS!  

Yeah, this COVID-19 era made things really challenging for us all.  Although we can't see each other like we did, let's still find ways to love others.

Oh yeah! 

Let’s do it!  

Love you loads @janeenu (Janeen Uzzell)! This is my all time favorite picture of us! It was your birthday and you came to my fitness class shortly after arriving in Ghana. Oh the good times! More to come! Oh the memories we have in Africa! Love ya!

Ok. Everyone, share with me what 5 Minute Action you’re taking for your health by tagging #DailyStepsForHealth

I can’t wait to see what you’re doing.....

Hugs, love, blessings, and FitTastic Health!

Quiana

#fittastichealth #fitwithquiana #impactinglivesthroughfitness #impactinglivesthroughexercise #enjoyinglife

Quiana  

LOVE YOURSELF!

Week 1:  Take a 5 Minute Action - LOVE YOURSELF!

Here’s a simple and effective step you can take for your health:  

LOVE YOURSELF!  

With all the demands in life, it’s so easy to get be hard on ourselves.  Despite all going on in the world, let’s continue to love ourselves!  

One of my favourite quotes on this topic is:

“Love yourself first and everything else falls in line.  

You really have to love yourself to get 

anything done in this world.”  

-Lucille Bell

Have a Super Healthy FitTastic Day!

Share with me what 5 Minute Action you're taking for 

your health by tagging #DailyStepsForHealth

WEEK 1: Take a 5 Minute Action!

WEEK 1:  Take a 5 Minute Action!

Happy 1st Monday in August 2020!👏👏 Today, we’re beginning our Daily Steps for Health journey!👏👏🎉🎊😇 Yay!!! 😇😇 Let’s do it! 😇 💪💪 On this journey, I’ll give you Weekly Health & Fitness practices for you to do. Don’t worry.....it won’t be anything complex, but it will be healthy....and you gotta do it!😄 lol😄 The social sites (Instagram & Facebook) will only show highlights. However, I’ll provide more details on the blog. Feel free to follow the blog by email (and verify your email) if you want to ensure you get everything. I’ll keep all the posts nicely organized for you there.😄 To encourage and inspire more people on this journey, please share what you did for the weekly practices. Your actions can ENCOURAGE & INSPIRE others too!😇 Let’s do it! How long will this journey last? Hummm...it depends..... I have lots of info to share, but.....if engagement is low then I’ll phase out of this....So, please, participate in some type of way (with a like, comment, share, emoji, or something)....let me hear from ya!😇 We’re in it together! 🤜🤛 On this journey, I’m planning to share as much information as possible to help us continue to take Daily Steps for Heath. 😄 This week, WEEK 1: Our health and fitness practice is....

Take a 5 Minute Action!

Think of something you can do to help you feel good!  Think of an action you can take to help you feel like you're making progress towards a healthier lifestyle.  The action you decide to take has to be something that does not require more than 5 minutes to do, but it makes you feel good and it helps you to Take Daily Steps for Health!

Here are some ideas:

1. Drink water 
2. Plan your exercise time
3. Set a trigger to exercise
4. Set a trigger to move every hour
5. Sit to eat
6. Take a vitamin
7. Plan time to make a menu
8. Take the Stairs instead of the elevator
9. Say a Positive Declaration/Affirmation to remind yourself of your AWESOMENESS
10. Give yourself 5 minutes of peace and calmness (not looking at devices or anything...just being still)
11. Decide on something that been on your mind FOREVER...make a decision
12. Focus on all you have to be grateful for
13. Go outside for sunshine
14. Take your vitamin
15. Replace an unhealthy food item with a healthier one
16. Set a bedtime
17. Journal whatever is on your mind
18. Exercise (Dance, Push Ups,  Mountain Climbers, Squats, Lunges, etc)
19. Read something inspirational
20. Play your favourite music and dance like nobody watching!  

Ok. Let’s do it!

Let’s have fun on this journey!😄

Are you ready?

Note:

If you like what you're seeing and you'd like to personalise this journey more. I have a Coaching Program that will guide you through everything and I'll still work with you along the way. Check it out! Personal Health, Fitness, & Nutrition Coaching

Oh, in case you're wondering what's in the bowl?????  Haha!  Its one of my favourite sautéed vegetable mixes.....I just mix a bunch of veggies and have them ready to 'healthily" any meal.  😊

Ok. Let’s do it! 

Let's take our Daily Steps for Health!😄

Hugs, Love, Blessings, and....FitTastic Health! Quiana 

#thankyou #grateful #10years #decadecelebration #fitness #health #healthyliving #healthylifestyle #fitnessinstructor #healthcoach #impactinglives #impactinglivesthroughfitness #fitwithquiana #fittastichealth #dailystepsforhealth #inspired