Monthly Archives: January 2014

QM Vision

Do you FEEL what you SEE?

Now that I’m 2 weeks into training for my FIRST 5K I wanted to give you’ll a quick update on the business! In a nutshell…things are going good! I’ve stuck to the training schedule and incorporated 2 REST days in between the runs and cross training days.  Like I shared previously, running is not my favorite form of physical activity.  I’m running the 5K not only for the “run” but more for the self challenge.  I’m not gonna lie but those Saturday runs are tough.  I find myself starting to feel worn down, gasping for breath, legs tired and even feel some pains on my side.  The CRAZY reality is that I know my body is conditioned enough that I really should be breezing through the runs! Then what’s my problem?!??!  The problem is ME!

The reason why I LOVE challenging myself is because it’s a way for me to discover areas in my life, personality and faith that I am STRONG but also where I am weak and need to grow.  I strongly believe God placed my love for challenges in my heart to help guide me to the path of  fulfilling the purpose HE has for my life.  The problem with that is that I sometimes don’t SEE the path when it’s not right in front of me.  I need to EXPAND my vision.  You see, VISION is not only being able to see what’s directly in front of you with your eyes but also the ability to see with your mind and heart.

The problem I was having with my training sessions had more to do with my lack of vision than my fitness level.  I hadn’t taken the time to VISUALIZE myself succeeding with training & completing the 5K.  I simply believed I would be successful with the challenge. However I learned to just believe in it was not going to be enough for me this time.  It was just as important to visualize myself throughout the entire process.  So I started visualizing myself having training sessions feeling energized, confident and strong. I now visualize my muscles strengthening and my endurance increasing.  Since I started visualizing my training has become a more pleasurable experience.

Moving ahead, I’m going to continue to incorporate visualization techniques when setting up new goals and challenges.  Visualization is a sound technique that can be used for achieving a variety of intentions in life like eating healthy, starting a business, buying a home, taking a vacation or learning a new language.   It’s a know fact that some elite athletes, entertainers and musicians practice visualization for success.   The mind is an EXTREMELY powerful tool and we should learn to use it to it’s fullest by filling it with VISIONS of success, accomplishment, love and peace several times a day!

What would YOU like to accomplish in 5 or 10 years?  GO Further TODAY by starting to  VISUALIZE those desires in to a REALITY!  : )

 

VQ Blog

TRUE TEEN Confessions on Health & Fitness….

Hello! My name is Victoria. I’m 16 years old and currently living in El Paso. When I was first asked to write this blog post I wasn’t really sure what I should talk about. I never really took weight loss seriously until recently and even now I find it pretty hard to keep up. SO, I decided I’d talk a bit about how my experience has been so far and how it is for teenagers overall to achieve their goal of a healthy lifestyle.

When I first took an interest in losing weight I knew I had to do it the right way: healthy diet and regular exercise. I was never big on exercise, and my diet could’ve used a few more vegetables and a little less take out. I tried again and again to lose weight and overall achieve a more healthy way of life but I found myself constantly putting it off. Like I said, it wasn’t until recently that I decided this is what I wanted for myself and that I had to stick to it no matter what; and honestly, that’s all you can do! I won’t lie; motivation has to be the most difficult thing ever in terms of weight loss but if you really want it you’ll eventually come to realize that the struggle is worth it.

Teenagers have some advantages and some disadvantages over adults when trying to lose weight and they all depend on your daily life: Is your family one that eats out a lot or do they make home cooked meals? Does your school serve pizza and fries everyday for lunch or do they have a healthier option? My mom usually cooks healthy meals every night but that’s not the case for all teens. I have friends who want to lose weight but end up eating McDonalds every night because their parents are too busy/tired with work to cook a healthy dinner. They have learned to either cook for themselves or order a healthier choice on the menu like a salad instead of a cheeseburger. At school I always bring a packed lunch. Some days I’ll bring a salad, fruit, and crackers. Others I’ll bring a sandwich or something I can warm up from last night’s dinner. It’s always incredibly hard to resist the smell of pizza in my cafeteria but when so many of my friends are eating healthy lunches around me, it’s easier to withstand.

Victoria's typical school lunch

Victoria’s typical school lunch

Many high schoolers get their exercise from an extracurricular sport like basketball or volleyball. If you’re like me and don’t really have an interest in playing for a school sports team, you’ll find yourself searching for other ways to get active. Taking walks, going to the gym, riding your bike around the neighborhood, or even using a jump rope for a while are few ideas of what you could do. I try to do at least 40 minutes of exercise every day but my goal is 60 (If I can somehow overcome my love of sleep and get up a few minutes earlier to work out!) Homework is another factor that can keep you from exercising as well but I try doing a majority of it at school, during lunch, or while I’m waiting for my mom to pick me up so that I can have time to exercise at home.

So yes, that’s basically all I have to say for now! I tried to keep this post as compact as possible but as you can see there are a lot of different things to talk about! If there’s anything I’ve learned so far it’s to keep trying. You may find yourself eating an unreasonable amount of ice cream somewhere along the line or having a piece of cheesecake when it’s not your cheat day and that’s totally OK. The bottom line is that if it does happen you just have to accept it and try again. Remember that sweets are the best rewards ever and you deserve to indulge once in a while. So yes, I hope this has been an enjoyable read and I’d like to thank my aunt for asking me to write this! All I have is my own experience, but I hope this advice will help someone out there.

READY-SET- GO Further Today!

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I’m SO EXCITED! I’ve done the research and decided to use the PREVENTION.com Run a 5K Training program to help me/us prepare for running the 5K in March.  This program is perfect for beginners! It’s geared for going from the “couch” to running a 5K in 6 weeks!  The 5K is scheduled for March 1st and is exactly 6 weeks away so training starts TODAY – Monday,  January 13th.  

If you are new to an active lifestyle (meaning you DON”T walk or workout 3-5 days a week), it’s recommended to REST on the cross-training days for the first 4 weeks and then add the cross-training workouts to the schedule for week 5.  If you are already live an active lifestyle, then go ahead and follow the schedule as it appears.  Some examples of cross-training include swimming, pilates/yoga, strength training and/or elliptial training.

Here’s the link to the RUNNING program:  5K Running Training Schedule

I’m also including the link to the RUN/WALK program: 5K Run-Walk-Training Schedule

I’ll be following the RUNNING schedule.  I suggest you take a look at both programs and determine which works best for YOU.  Additionally, there are some really awesome FREE Apps you can download to your smartphone to help guide, encourage and keep you on track for preparing for the 5K.  Here are a few of the Apps to check out:

  • MapMyRun
  • RunKeeper
  • C25K
  • 5K Runner
  • Runtastic

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Remember, while having enthusiasm for setting and achieving goals is FUN & EXCITING…it’s also EXTREMELY important to be smart and safe about your PROCESS! What I am trying to say is be REALISTIC during this journey and know your limitations.  Remember to spend at least 10-15 minutes properly stretching and warming up your body and muscles before and cooling down after your activities.  This will help to avoid injuries which could seriously delay your training.

HELPFUL TIPS: 

  • Write down your goals
  • Wear the right shoes
  • Have a plan to deal with the “TOUGH” days
  • Train with others (family, friends, coworkers)
  • Keep a diary/log or use an App to track your training
  • Decide on how you will REWARD yourself for completing your goals – Try to stick to non-food rewards ; )  

Eating a healthy balanced diet will definitely help with your training! So start hitting those fruits, veggies and NO skipping meals and LOTS of water : )

Let me know if you have any questions, suggestion or wanna share!

READY-SET-GO Further Today!

 

“Connect For Success” to Make 2014 YOUR year!

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Can you believe we are ALREADY 9 days in to the NEW YEAR?!   I’m sure most of you are well in to your New Year’s Resolutions like eating healthy daily, working out 5 days a week and making time for yourselves right? If so, GOOD FOR YOU! KEEP IT UP!! If not, well your probably not alone.  

As for ME, I am not the “New Year’s Resolutions” type.  I’m speaking from experience.  I tried it in the past but it never worked for me.  I’d eventually fall of the wagon and gradually start back to my old habits.  It would really frustrate me because I consider myself a pretty committed and disciplined person.  Then I finally took the time to figure out WHY this novelty concept of setting goals and making commitments at the start of every New Year didn’t work for me…..I didn’t stick to my resolutions because I never make a true CONNECTION with them.  You see the start of a New Year really held no significance for me other than a time to enjoy watching FIREWORKS!  I realized I needed more of connection not only to the goals and commitments I was setting but  also to the event or situation associated with them to help me reach success.

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This need to “Connect For Success” is  true for most of us and why some fail when attempting to set goals and commitments at the start of a New Year.  January 1st is just another day.  It’s not the ONLY day you have to start or REstart habits like eating healthy, meditating, getting more sleep or simply making overall lifestyle improvements.  We can’t allow ourselves to get STUCK in to feeling January is our only chance to make changes.  In reality, EVERYDAY is an opportunity to renew, refresh and revive your life.

In efforts to continue improving my health and increase my fitness level, I’m planning to run my FIRST 5K in March.  https://runsignup.com/Race/TX/SanAntonio/7thAnnualCityManagersStepUpToWellness5KRunWalkEmployeesandFamily    I’ll start training next week and let you’ll know how that’s going.  I’m giving myself  6 weeks to prepare for the challenge.  YES, I said CHALLENGE! Quick SQ Secret…. I am not a strong runner!! However, I believe this experience will give me an opportunity to CHANGE that mindset ; ) What’s my “Connect For Success”??? GREAT QUESTION! LOL   I’ll be inviting and involving my family, friends and clients to participate in the event and share in the preparation with me.  This type of connection totally brings more meaning to the goal which I know will definitely improve my motivation and help ensure success.

QM Stretch

I encourage you to take time to mediate on a few changes YOU would like to make to improve your life physically, mentally or spiritually.  Then determine what YOUR “Connect For Success” will be! Go Further Today : )