Category Archives: Q Movements

Step Out & Step Up Your Business: 2014 American Diabetes Association Walk

Volunteering is an important part of my life.  I started volunteering at a young age.  My first gig was with the San Antonio Whitte Museum as junior chaperone for the Night with Egyptian Mummies sleepover.  Since then I’ve broaden my scope of volunteer activities to include animal shelters, camp for mentally challenged children and hospitals.

QM Healthy SelfieAs an entrepreneur, my volunteer spirit remains alive although my free time has significantly decreased. Being a health coach and personal training trainer for Q Movements, I’ve started using my business as a vehicle to promote my services while donating my time for significant causes.

Q Movements is a strong advocate for the American Diabetes Association.  I currently serve on the Por Tu Familia committee that provides culturally specific designed programs that are created for families in the Latino community with diabetes, those at risk for developing diabetes and those wanting to learn more about diabetes.

QM Susie & ADA Walk As a Latina health & fitness profession, it’s meaningful and logical to align my business with reputable and worthy non-profit organizations. Last Saturday I volunteered my services at the 2014 Step Out: Walk to Stop Diabetes.  I provided the warm up & stretch session for the over two thousand enthusiastic walkers.  I had a great time, met inspiring individuals and promoted my business.

I would encourage other entrepreneurs to seek opportunities to donate your business services to organizations with special meaning for you.

Check out my video highlights from the event at http://youtu.be/XMDxqW_RQhc

Go further today!

Join ME for a FREE Fitness Class at Six02!

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So excited to be collaborating with Six02 to provide a FREE Class for Women Only!  SIX:02 provides Women’s Fitness Clothing, Shoes and style.

I’m hosting a FREE Resistance Band Class & Meditation Session at Six02 in North Star Mall, San Antonio, Texas.  All fitness levels are welcomed! I’m providing everything you’ll need: resistance bands & mats.

Six02 is providing refreshments, giveaways and special VIP shopping after my class.

Reserve your spot at Six02 NOW!

Forced to make a Change – Fitbit Force Update!

1387661-Fitbit-Logo-Animation-Loading-IconI LOVED my Fitbit force! Notice I’m speaking in past tense : (  I purchased the Fitbit force back in February after doing extensive research on the latest and hottest fitness trackers on the market.  My Fitbit force was actually delivered on the day Fitbit issued a “voluntary recall” due to potential skin irritations some consumers were experiencing.  At that time, I decided to hold on to my Fitbit force and threw caution to the wind!

Fast forward to now almost 4 months later.  Let me say and BELIEVE me when I say this… I didn’t want to give up my Fitbit force!!! BUT I started noticing small red skin irritations on my arm around the area where the Fitbit sits.  OH NO! NOT ME!! I LOVE my Fitbit!!! I didn’t want to believe it was happening so I decided to out smart the Fitbit and change from wearing it on my right arm to my left arm! This will do it – problem solved right?!? Not so much.  Same outcome as you can see below.

QM Fitbit force

So now I had red skin irritations on BOTH arms – GREAT! It was very itchy, unsightly and seemed like it was spreading – NO BUENO! I  treated my arms by washing the area with mild soap and warm water.  I also applied cortisone which did help relieve some of the itchiness.  I was so dissapointed simply because I really ENJOY using the device and how it tracks my sleep, steps, calories consumed, calories burned, distance, weight, water intake & activity minutes.  WHAT NOW????

 

It was time to wave the white flag and give up the Fitbit force.  I was thankful the Fitbit company was very supportive and provided a simple and hassle free process for returning the product.  They mail you a return kit, you return the device and they send you a refund check.  The entire process would take about 2-4 weeks to receive the $140 refund.  I know it all sounds good but I was still left with deciding on my replacement.  What would compare? My standards and expectations were high to say the least.  It’s like when your FAVORITE shampoo is discontinued.  What happens then? Well you have to find an alternative product that can live up to or surpass the original.  As consumers we connect to our products.  Whether it’s deodorant, shampoo, make-up .. we chose and use specific brands for a reason.  You may like the way it smells, tastes, or the way it make you look & feel.  This is how I felt about the Fitbit.  It was a great product for my active lifestyle EXCEPT for the skin irritations! LOL

FitBit Return

I searched HIGH and LOW for the next best fitness tracker for my needs.  I looked at Nike Fuel Band, New Balance, Garmin and Polar.  I found that no ONE device had ALL the features I was wanting.  One device had the step tracker but no sleep tracker.  Another device had the calorie counter but no distance tracker and so on and so on.

 

Then I thought WHY NOT try another Fitbit product? I looked at the Fitbit flex.  It is basically the same as the force except that all the data from the device can only be seen using your iPhone/ smartphone app and/or desktop computer and not on the tracker itself like the force.  Once I made my decision, I returned the Fitbit Force using the recall kit and purchased the Fitbit flex the same day! Fitbit does a really FAB job with a QUICK and SIMPLE set up for their products.  I didn’t want to lose my data and discovered the Fitbit transferred my data from the force to the flex as easy as 1-2-3.  Whew! ; )

QM FitBit flex

The flex costs about $100.  It’s performance is ON POINT! There are times when I do miss the convenience of simply looking at the band for my instant daily stats instead of having to check the app. The flex does not have a time display.  Whereas the force did have a time display.  I know, I know… I need to move on! LOL Overall, I am very happy with the Fitbit flex!  It’s a great, reliable, intuitive product for anyone who is looking to increase activity or needs a little motivation to stay active.  I am relieved to report the red itchy skin irritations are healing and slowly disappearing.   By the way, I heard from the grapevine Fitbit is coming out with an updated, irritation free version of the force! I can’t wait!!!

QM ADA Expo 2014

Keeping it Simple: The 2014 American Diabetes Association EXPO

Last Saturday I didn’t hit the SNOOZE and sleep in nor did I hit the gym for an early workout, instead I volunteered my time at the 2014 American Diabetes Association (ADA) EXPO in San Antonio, Texas.  I was asked to volunteer my health coaching & fitness services in the “Por Tu Familia” section of the EXPO.  The “Por Tu Familia” is the bilingual section of the EXPO which offered the following:

  • Loteria de la Diabetes (Diabetes Bingo)
  • Educación en nutrición (Nutrition Education Station)
  • Estación ejercicio (Exercise Station)
  • Prevenciendo Complicaciones de diabetes (Complication Station)
  • Exámenes médicos (Screenings)

I was excited about the  opportunity to interact with the community and share information on fitness plans, healthy habits and meditation!

As the EXPO approached I started getting a little nervous.  What was I going to do specifically? Should I create a short fitness routine? or Should I just play it by ear?  I decided to stick with the KISS approach – Keep It Simple Susie!  One of the goals of this section of the EXPO was to demonstrate low cost/no cost options for effective workouts.  So I chose to make some homemade weights so participants could use on the spot and easily replicate at home.  I used 16.9 oz empty water bottles and filled with uncooked white rice to the top and DONE.  It’s quick, simple and cheap!

The morning of the EXPO I woke up with some serious ENERGY! Went down my checklist….Water bottle/rice weights…CHECK! Music speaker box…CHECK!  Cash for parking…CHECK!… BIG SMILE….CHECK CHECK! Let’s DO THIS : )

Walking up to the Henry B. Gonzales Convention Center, I noticed a line of people waiting to get in to the EXPO – WOWZA! I walked into the HUGE Exhibit Hall and it was full of hustle and bustle everywhere.  I found my area, introduced myself to the other volunteers and started setting up.

9:00am and the EXPO was OFFICIALLY ON! People started flowing through immediately.  I conducted several 5 minute fitness demonstration classes throughout the day.  I focused on  mainly chair exercises.  It was fun to see how people reacted after my chair workouts! They were super surprised on how it really got their heart rate UP and how many different exercises could be done with just one chair.  Remember – low cost/no cost!

QM Workout ADA

ADA Expo QM

 

 

 

 

 

 

 

What surprised ME the most was how much my water bottle/rice weights caught peoples attention.  People curiously picked up the bottle and asked, “What’s this?” It was the perfect opportunity for me to explain to them was it was, show them ways to use them and also engage them in conversation about health and fitness.  Of course everyone wanted to know how much each bottle weighed! Each 16.9 oz. water/rice bottle weighed exactly 1lb.  I weighed them to be accurate .. LOL

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My HIGHLIGHT of the EXPO was hands down interacting with participants.  I heard from one elder gentlemen about the day he was diagnosed.  Another young women shared with me her struggles to promote healthy eating habits for her 8 year old daughter.  A married couple shared with me their commitment to healthy living after retirement.  Since retirement, they go to the gym together 3x a week and eat well balanced meals.  That day I heard of the challenges, fears, hopes and triumphs of many individuals living with diabetes.  I have respect and admiration for people who chose not to be a victim of their circumstances or health status.  Instead they take charge of their life and actively make efforts to improve their situation.

QM ADA EXPO

The ADA is a great organization and provided a TOP NOTCH event for the community!  If you missed the event, no worries! There are various events scheduled throughout the city monthly.  Check out the website for information on upcoming events, nutrition, fitness, hot topics and much more!  http://www.diabetes.org

I am honored and THANKFUL to be a part of this organization : ) 

 

 

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Fitbit or FitBUST?

I’ve been rocking the Fitbit Force for about a month.  I feel it’s enough time to give one of the top fitness trackers on the market a fair review.  The Fitbit Force (FBF) tracks daily activity, calories burned, sleep & weight. Your information is uploaded wirelessly & you can see your progress  on your mobile phone app and/or on your computer online dashboard. 

Before I get going I should mentioned the same day my Fitbit Force was delivered, my mom texted me and told me she had just seen on the news there was a RECALL on the item! WHAT? REALLY? Apparently some people had issues with the band creating skin irritations.   The recall was voluntary.   So I decided to throw caution to the wind and strap the band on my wrist and hope for the BEST – YOLO ; )

Fitbit Recall

It took a few days for me to get used to wearing the band on my right arm/wrist.  It initially felt heavy and little awkward since I’m not used to wearing a watch or bracelet/jewelry on my right arm.  Fitbit Force recommends to wear the band on your non-dominant wrist. Once I got past the newness, it became a non-issue.  My FBF is all black which blends in nicely with most my gear.  The LED display remains dark until you activate it.   I think it looks pretty cool when it’s activated – I feel like I’m beaming up Scotty! LOL One of the best & strongest features for me is   the durability and security  of the band! I wear the FBF morning, noon and night.  It stays on through my pretty active workouts and even in the shower.  I wear it 24/7 and it stays securely and comfortably on my wrist the whole time.

FIT BIT

Let’s get down to the meat and sweet potatoes now – the fitness trackers functionality.    Like I mentioned previously, it tracks steps taken, distance traveled, stairs, activity time, calories burned and hours & quality of sleep! As a health and fitness professional, I was more than curious and interested in the information and accuracy of the device.   The FBF uses a MEMS 3-axis accelerometer that measures your motion patterns to determine your calories burned, distance traveled, steps taken, and sleep quality. It also contains a vibration motor, which allows it to vibrate when alarms are set to go off.

 

Fitbit appI was pretty impressed to say the least after the first week.  I really like being able to monitor my  daily activity .  I recently started to challenge myself to 10,000 steps a day goal! There have been a few days I walked around the house before bed just so I could get those last steps in for the day ; )  I feel the FBF is great tool to help motivate and encourage activity through text messages, reminders, emails and badges.  You can use the online tool to set up your own fitness and nutrition goals as well as monitor your progress through various detailed charts and graphs.  The phone application also wirelessly syncs up the FBF and allows you to see  and update your progress on the spot!

 

I was most curious about the sleep tracker feature.  I basically log in my sleep time the next day and the FBF shows me a graph of my sleep pattern for the night.  It’s tracks how many times I move or get up during the night.  It’s FUN for me to see how many times I move during the night!

FBF sleep

 

 

 

 

 

In a nutshell, I’ll be the first to say to my clients and anyone who asks that most fitness trackers, pedometers, calorie counters and heart rate monitors can be great resources and tools to assist and encourage a healthy lifestyle.  However these devices are not the holy grail of complete and total accuracy! I feel the FBF gives me a good estimate of my daily activities and helps to keep me ON POINT! LOL I would recommend the FBF to anyone who is thinking about getting started on a fitness program or who is already an established fitness guru! EVERYBODY can use a little motivation and direction to reach SUCCESS. I say Fitbit Force is a PLUS not a bust!  BTW – NO skin irritation to report! ; )

 

“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 : )