VQ Blog

Q Tips: Teens Vs. Sweet Treats – Win, Lose or Draw?

One of the hardest parts of a diet for everyone is resisting sweets. I know this is definitely true for me as I have a major sweet tooth. So, is it possible to somehow satisfy your sugary cravings while on a diet? The answer is yes! You’ve probably heard it a million times while searching for diet tips on the internet, but it’s completely true: Everything in moderation. When dieting, it’s important to push yourself to keeping a commitment; however, it’s also important that you don’t deprive yourself of the things you want because that could lead to overeating which can possibly ruin all of your hard work!

Since I’ve started trying to eat healthier, I’ve discovered that rushing into a diet is not for me. Eating less and less sweets every week but still allowing myself to have something is personally the best way for me to keep from overeating. For example, instead of waiting for the weekend to eat whatever sweets come my way, I’ll have a small treat every other two days or so. One day I’ll have a few graham crackers and another day I’ll have a spoonful of nutella. I’ve noticed that if I assign myself a day to eat whatever I want I usually eat too much because I know I won’t be able to have any dessert for a whole other week.

Sweet Temptations

Another way I’ve been satisfying my cravings has been with things like greek yogurt and fruit, cottage cheese and fruit, and frozen fruit. Basically I’m a big fan of fruit. Craving sugary cereal for breakfast? Oatmeal with a smashed banana and cinnamon tastes amazing and will probably satisfy that craving (it definitely has for me!) Craving ice cream? Place some greek yogurt mixed with some fresh berries in the freezer for a few hours and voilà! If you’re not one for fruit, there are a lot of recipes online that use healthier substitutions for their sweets. Hopefully I’ll get a chance to talk about those the next time I write a post, but for now I’ll leave you with a helpful sweets substitutions guide: http://greatist.com/health/healthy-baking-recipe-substitutions-infographic

Good Luck! : ) – VQ

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 : )

50% off till Sunday – GIVE the Gift of HEALTH this Christmas!

 

QM Gift Certificates

 

This Christmas season give the gift of HEALTH!  Boost energy, control weight, sleep better, increase flexibility and decrease cardiovascular disease with regular exercise and a balanced diet.  Go Further Today by gifting Q Movements Gift Certificates to encourage and support family, friends and co-workers to increase their health, fitness and overall wellness in 2014!

In time sweaters fade, shoes go out of style, handbag lose their shape.  Give the gift that gives daily…that never fades, goes out of style and will help YOU SHAPE UP!

I’m offering all my friends, family, clients and business associates 50% off on Q Movements Christmas Gift Certificates till Sunday, December 15th on “1-1 Personalized Health Coaching & Fitness Training sessions.”  

$30 – (1) hour Personalized Health Coaching Session  ($60 Value)

$30 – (1) hour Personalized Fitness Training Session   ($60 Value)

$120 – (4) 1 hour Personalized Fitness or Health Coaching Sessions ($240 Value)

Email me at susie@qmovements.com or Inbox me on Facebook to purchase. 

Merry Christmas! : )

 

Go Further Today- Challenge Yourself!

QM CHALLANGE

Creating your own challenges can benefit both yourself and your business

Last month I decided to create and take on my own challenge. Yes, it may sound off the wall at first, but I’m sure you’ll understand why I did this once you get the details.

The purpose for this challenge was two fold. First, as an entrepreneur, it’s essential I take creative approaches to keep my business relevant, fresh and real. Second, it was a personal goal.

I turned the big 4-0 in October and wanted to increase my fitness level and lose some weight in the process. As a health coach, I decided to put my own services to work for myself. So I combined both my business and personal goals in what I called the Q-tober Challenge.

The official Q-tober Challenge was my commitment to lose a total of ten pounds in the 31 days of October. I documented the journey via my business social-media outlets like Facebook and my website blog. There was no turning back once I posted the Q-tober challenge on the web. I was excited, determined and a little nervous all at once.

Mind, Body and Soul

This challenge was born from a personal desire. I really wanted to enhance my health by increasing overall muscle and tone. And, yes, as I mentioned previously, I was turning 40, so why not? As a professional health and fitness expert, I’ve found most people don’t think too much about the lifestyle a health coach adheres to from day to day. Of course, I really enjoy taking care of my mind, body and soul with proper nutrition, exercise and meditation.

But as the saying goes, I’m only human. I love cupcakes and chocolate and just about everything in between, and while I’m being perfectly honest, I also crave burgers and fries from time to time. I think you get the point: Although living a healthy lifestyle is integral to my profession, I knew losing 10 pounds in 31 days would take serious commitment and effort—and this time my reputation was on the line.

From the entrepreneur’s perspective

From the entrepreneur’s perspective, this was a brilliant, free marketing opportunity for my business and services. I didn’t have to pay anyone for the creative concept and I was in total control of driving this campaign from beginning to end.

Social media was key in keeping this campaign alive and thriving. I even invited others to join the challenge with me. I was beyond excited about having the opportunity to share my personal thoughts, emotions and more with others during the weight-loss challenge.

Facebook was a powerful marketing resource for communicating updates, motivational inspiration and recipes every day. I was also able to use my website blog to expand on information and details regarding my nutritional and fitness program throughout the challenge. Ultimately, the Q-tober challenge provided me with an opportunity to enhance my knowledge and use of social media and blogging to advance my business.

Keeping Your Head Up

Reflecting on the meaning and purpose of a challenge was a surprising highlight for me. As with any “challenge” in life, it’s important to take a moment and really understand the “why.” Determine why you’re going to spend your time, effort, resources and energy to take on the challenges you do. Once this is established, you’ve created a safe place of strength and clarity in which you can retreat when you encounter resistance from the outside.

During this challenge, I discovered not everyone was “TEAM SUSIE.” They either didn’t understand why I was challenging myself, didn’t support me or just didn’t care at all about my goal of improving my health and fitness. Rather than allowing this to discourage me, I retreated to my place of safety and eventually began to find peace with the fact that this challenge wasn’t about everyone else. This was my challenge.

As entrepreneurs, our challenge is to create, maintain and eventually grow successful businesses without allowing external resistance to deter or discourage us. This realization reminded me to reinforce the importance of teaching my clients to stick to their challenges and run their own race. I’m happy to report that since the challenge I’ve incorporated a few new health-coaching techniques to my repertoire that have had a significant impact on my clients.

The Professional and the Personal

Blogging throughout the challenge was an absolute highlight. I discovered numerous benefits from this form of expression. I used blogging as a tool to share various types of services I provide, as well as my health-coaching philosophy. Additionally, using real images of food and myself on my blog was another key component for creating an interesting and inviting blog. Blogging for your business is a great approach to connect with your clients. It allows you to reveal your personality and share your knowledge while still featuring your services and business.

A more personal highlight revealed itself in a moment of disappointment. You see, I desired fireworks and confetti falling from the sky every time I resisted temptation or dropped a pound. Well, I quickly realized that wasn’t a reality. I had to learn how to reward and thank myself daily. I know we all want the positive strokes of acknowledgement and encouragement. However, through this experience, I truly came to find the significance of thanking myself for my own accomplishments rather than seeking it from others. So now I give myself a high five for all of my daily accomplishments, no matter how big or small. This treasure of gratitude is what continues to inspire me in business and in life.

Business Opportunities

The Q-tober challenge started with a desire to lose a little weight, but it quickly expanded into an amazing business and personal success in just over a month. The traffic to my website has increased considerably and my social-media presence only continues to grow.

You too should explore opportunities to challenge yourself. The outcomes can be remarkable. Take it from me: I challenged myself to lose but ended up gaining much more in the process. Go further today!

Article published on Latin Business Today website http://latinbusinesstoday.com/2013/11/go-further-today-challenge-yourself/ 

It’s a DETOX WRAP!

DETOX Lunch

AND there ya have it! The Dr. Oz 3 Day DETOX is over and done with my friends.  Yesterday  was the last day of the detox. Day 2 & Day 3 were pretty much the same as Day 1 to be honest MINUS all the church function temptations/goodies! LOL  Similar to the first day,  the last two days I experienced a little more fatigued than usual at the end of the evening. I’m sure the lack of protein in the Dr. Oz detox was a major contributor to my lack of energy.  However, I sure did intake a SUPER DOSE of clean, healthy, nutrient rich fruits and vegetables for 3 solid straight days.

Please NOTE: For the sake of ensuring the best possible results, I followed everything for the detox down to the tee.  I didn’t cheat or slip a snack in here or there.  I had green tea/lemon in the morning, 4 shakes a day (breakfast, lunch, dinner and snack), vitamins &  supplements, and the epsom salt detox bath nightly! : )

DETOX Epsom

Which brings me to one of my HIGHLIGHTS of the detox – the nightly epsom salt detox bath with lavender oil drops.  Yes ladies, it was AMAZINGLY RELAXING and overall soothing for the entire body and mind.  Epson salt bath can be used as a form of detox which pulls out toxins through the skin by the process of osmosis.  I soaked in the bath for about 15mins at the end of each night and emerged feeling refreshed and ready to SLEEP the night away! LOL I slept really well each night and woke up feeling rested and rejuvenated.  Whether you give the Dr. Oz detox a chance or not, definitely  consider the epson salt detox bath from time to time as a in-home/low cost spa experience.

No negative side effects or experiences with this detox to report for me.  The shakes were tasty and kept me feeling full.  Although, it was a PAIN in the REAR to continuously keep cleaning the blender over and over and over and over! I suggest to immediately wash/clean your blender and shake glasses immediately after each use.  It’s just easier to keep them clean and ready for the next round.  Another thing I experienced was having to urinate more than often. I normally DON’T get up and use the bathroom during the night but I DID every night of the detox.  Once again, it was not a big deal or a negative for me.  It’s just part of the detox process.  How else did you expect the toxins to be released?! ; )

DETOX Lunch Blend

My favorite shake was a tie between the dinner and the breakfast! And YES – I plan to continue with the shakes from time to time.  I lost 4 lbs. during the detox.  Quick reminder, losing weight was not MY intention for doing the detox.  It was to eliminate -CHECK! ..RESTORE-CHECK!…and RESET – CHECK! my body.  So I feel accomplished in all respects.  I really enjoy challenging my mind and body in hopes of helping and inspiring others to learn and reach their wellness and balance goals.  Be advised: Everyone is different so if you are interested in a detox program, please do your research to ensure it is the right one for you! If you’d like some suggestions, feel free to contact me anytime! Making MOVEMENTS towards a healthier, happier and balanced life daily is a choice –  GO FURTHER TODAY!

Dr. Oz DETOX – Day 1

DETOX SHAKE

Day 1 of the the Dr. Oz 3 Day DETOX is in the books! Just two days left of liquid goodness for my body. One of the main reasons I decided to do the detox was because I really get A LOT of questions about what exactly is a DETOX and which is the best kind. So I felt doing a detox myself  would be a great way to share some information and my experience along the way.  Let’s start with a few basics regarding a detox.

WHAT IS A DETOX?

A DETOX is simply the process of removing toxins from the body.  A DETOX can help the body cleanse through:

  • Resting the organs through fasting
  • Stimulating the liver to drive toxins from the body
  • Promoting elimination through the intestines, kidneys and skin
  • Improving circulation of the blood
  • Refueling the body with healthy nutrients

WHY DETOX?

A DETOX  can help us eliminate some of the pollution found in the air, water and food we eat. Sometimes our diets contain too much animal protein, saturated and trans fats,  caffeine and alcohol which radically alters our internal ecosystem.

I chose the Dr. Oz 3 day DETOX because it was short term, easy to follow and it still allowed me to take in about 1400cal/day.  Also I had about half of the items from the grocery list already in house! LOL  I prepped everything for Day 1 Saturday night and was ready to get my DETOX on bright and early Sunday morning ; P

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DAY 1 WRAP

Overall it was a good day! The breakfast shake was quick and easy to make.   I thought the shake was actually filling and pretty tasty.  I took the required vitamins after and was on my way to church for a meeting, to teach and attend service.  On the way I was honestly thinking to myself, “this is going to be easy, I can do this, 3-4 shakes a day – NO PROBLEM.”  Then I encountered the first challenge for the day!  At the meeting, a spread of homemade double layered chocolate cake ,fresh fruit and assorted coffees & hot chocolate was filling all my senses at once.. LOL   So I armored myself up by keeping busy chatting with others and drinking plenty of water.  It WORKED temporarily.  Shortly after the meeting,  our religious education program celebrated the Feast of Christ the King with all kinds of snacks , goodies and games for the kiddos.  All the popcorn and cheesy nachos you can EAT.  Once again, I tried the “keeping myself busy” method in order to avoid temptation.  It was tough but I knew it was only my mind playing tricks on me.  The truth of the matter is I  knew I really WAS NOT hungry! The breakfast shake and water I was drinking was beyond filling and satisfying.  I was battling the psychological challenge we often do of fighting off the alluring aromas and enticing visuals of food we crave and desire.  

DETOX items

The rest of the day went pretty good.  Both the Lunch and Dinner shakes were flavorful and kept me feeling full.  I continued my habit of drinking 3 Liters of water throughout the day.  I really didn’t feel any negative side effects other than feeling a little fatigued by the end of the night.  I did lose a pound and a half and noticed a little less bloating around my stomach.  I’m committed to the process and looking forward to seeing this through to the end! I think I might have convinced my sister to try the detox next.  I appreciate all the suggestions submitted through Facebook! There were a lot of good options to consider.  Oh, one last thing, I didn’t workout on Day 1 because I normally don’t workout on Sundays.  I plan to do my normal workouts the rest of the DETOX and will continue to keep you’ll updated.  Remember let’s continue to make MOVEMENTS towards a healthier, happier and balanced life daily!