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Simple Weight Loss Steps

Simple Weight Loss Steps

You have chosen this year to be YOUR year.  

You are finally going to break through that barrier, I mean waistline,  that has been getting bigger and bigger.  You are finally going to lose the extra weight and go back to that body you remembered that you had as a youth.  You have joined the gym. You bought yourself a great pair of runners.  You now have gym gear taking up space in your dresser.  You are watching all sorts of videos telling you how to get lean and bulk up those muscles.  You are taking selfies after each gym session.

  • This must mean you feel great, right?  
  • You are feeling like you are on the right path, right?  
  • You are already noticing a difference in how your clothes fit, right?  
  • Your muscles hurt so they must be growing, right?  
  • You have finally gotten it right, this is it, bikini body here you come, right?

Do you really feel all that?  Are you so happy with these last two weeks that nothing could ever shake you from your goal?  Well, if you are, I am so absolutely happy for you.  But for the rest of us, we are looking at that mirror and saying “Are you kidding me?  Nothing yet?  How long is this going to take?  When will I notice a difference?  When do I get to shop for new clothes?  How come nobody has noticed how much I have changed?”

This is, unfortunately, most of us. We actually are that second person.  We really feel like we are working hard, but are seeing nothing in return. No, there is nothing wrong with you.  You are so normal, it is kind of scary.  

When it comes right down to it, how long did it take you to slide up into that larger than life size?  5 years?  10 years?  One baby?  Two babies?  2 jobs?  Years and years of college?  Think about it.  If you have to look back at some photos, you will begin to see it.  We didn’t put the weight on overnight and so it won’t come off in a couple of weeks.  

Generally, we didn’t notice the weight gain for many years.  We all have a different story and a different set of circumstances that we can look back on and find the beginning of putting on weight.  Some of us have always carried a little extra, so it just became more of the same.

Keep in mind, even if you have tried to lose the weight before, even lots of times before, it is still worth the pursuit.  Although yo-yo weight loss is not good for you, most of us don’t actually fall into that category because we haven’t lost huge amounts and put it back on plus some extra again and again.

So, now that wallowing has been put out there in front of us, what next.  Well, that is in your control.  I’ve talked about what it will take to lose weight.  I have even put a guide together to get you started.  In the end, it all comes down to a few, a very few, things to keep in the front of your mind.

These Simple Weight Loss Steps will get you headed in the right direction.

     1.  Keep your Goal where you can see it.

  • Surround yourself with reminders of why you are doing this.  What it will look like when you achieve your goal.  

      2. Encouragements

  • Whether it is friends, family, or post it notes you need to keep the negative thoughts away and replace them with positivity.  

     3. Keep your timeline realistic.

  • If your plan is 1-2 lbs a week, your goal is achievable and realistic.  With activities that build muscles, your shape gets leaner and after all, it really is the size that you are after rather than weight.

     4.  Pay attention to your food.

  • Whether you track calories, macros, prepackaged food, be absolutely aware of everything you eat.  Not being aware, is where the extra calories hide.

     5.  Drink your water.

  • Drinking your water does so many things for your body.  Plus, it helps keep you full.

You are not alone in your journey.  Most people are trying to improve themselves in some way or another at any given time.  So you are in good company.

We will be there for you every step of the way.  So when you need a shoulder to cry on or a question, we will be here.  Connect with us and we will do everything we can to help.


After a lifetime of losing and gaining weight, I get it. No matter how you slice it, weight loss comes down to the simple formula of calories in, calories out. – Valerie Bertinelli


5 Things You Can Expect When You Start Working Out for the First Time

5 Things You Can Expect When You Start Working Out for the First Time Q4fit.com

So, you have chosen to make this the time that aside from eating better you are going to work out too.  Good for you!! Really.

 Here are some things that you may notice as you either begin to workout or for the first time in a long time.

1. You will likely feel sore.

  • You are now using muscles that have been watching life go by for a long time and they will need a little TLC as they work for the first time.  Your muscles actually will appreciate the new use, but, they may feel tight, and sore.  Perfectly natural and as you get used to working out, this will happen as you push yourself harder and harder.  Some people actually look forward to that pain as a sign that they are working hard enough. That is not totally necessary, but it is also not a bad thing.  Keep in mind I am talking muscles, not joints.  Learn to listen to your body and learn the difference.  That will be the key to avoiding injury.  Epsom salt is a great relief to that soreness, btw.

2. You may feel hungrier than usual.

  • This is actually a cool thing.  It is a sign that your metabolism is speeding up and your body is looking for more fuel to feed itself.  Again, not a bad thing.  Although not everyone feels this, some seem to not feel hungry at all.  Again, this could be a cool thing.  The most important thing to remember is that your body is using the ‘good food’ that you are giving it, so make sure that the fuel you are going to be eating is the best you can give it.  Just because you are working out, you should go and eat whatever you want just to curb your hunger.  Eat healthy proteins, healthy fats, and fill up on fiber-rich foods like complex carbs to give you that filled up feeling again. The junk you may be tempted to indulge in will actually make you feel yucky.  Believe me.

3. Your skin might break out.

  • Regardless of your age, you may notice a new crop of breakouts. You may think that you feel like you have found the fountain of youth, but you aren’t going that far back.  No, you are not reverting back to your teenage years.  Your skin is actually cleansing itself.  The sweat will be kind of ‘flushing’ your skin.  This is a good thing, just make sure that you are keeping your skin clean.  You don’t want any ugly bacteria growing on your skin, then it will seem like teen years all over again.  Keep both your skin and your equipment clean.  Wipe down everything, keep your hands off your face and other places that seem to break out, use a gentle cleanser with little perfume.  Don’t reuse your towel, even if it didn’t get too wet, you likely put it down on something that somebody else was sweating on.  Same goes for gym gear, gloves, hats, headbands, clean often. Ladies, makeup doesn’t actually belong in the gym.  

4. You might notice your energy levels increase.

  • This is a great feeling that, for me, seemed to creep up on me.  I didn’t notice until all of a sudden, boom.  One of the benefits of doing heavy lifting vs cardio is that your muscles continue to work after the workout is over.  When you finish cardio, you finish cardio.  Building your muscles builds your metabolism speed so you continue to use more energy throughout the day long after the workout is done.  As your metabolism speeds up, so does your energy level.  In the beginning, you may feel totally drained, but that feeling should fade and be replaced by the exact opposite, energy.  Muscles use more energy to function, so if you build your muscles, you will produce more energy.  

5. You should sleep like a baby again.

  • With increased energy needs, your body will respond with a need for sleep.  Sleep is such a coveted thing these days, and working out should help you get it.  As your body learns to work harder, it will also need to rest.  Unless you are planning on competing in something totally huge in the near future, your body won’t need to work out all the time.  Your body will require downtime and the best downtime is sleep.  That is when your body will do its best healing and recovering.  


After all, is said and done, keep in mind that anything new will take time to adjust to.  As long as you are equipped for what is to come, you can be prepared.  Also keep in mind that just as with everything else, you will have setbacks and bumps in the road and detours.  Just stay true to your commitment to a better you and you will be great.


A muscle is like a car. If you want it to run well early in the morning, you have to warm it up. – Florence Griffith Joyner

The BEST Way to Lose Weight

The Best Way to Lose Weight Q4fit.com Heather Morneau Doug Morneau before and after picture

I am really happy to be writing this post.  It has been a long time coming.  As a matter of fact nearly three years.  Q4fit.com was formed from a simple idea.  It all started six years ago, Doug and I had come to a point in our lives where we both were at a due or die decision time.  We were both morbidly obese and Doug was just in the last few weeks of healing from a really serious bout of pneumonia.  He still didn’t have permission to go to the gym, but we chose it was now or never to get healthy.  We needed to find the best way to lose weight. We did!

After three years of eating clean, hitting the gym at least three days a week plus hiking, and running, we had lost a whole lot of weight.  Combined it was over 120 lbs.  But, people were funny.  After the dramatic initial shock of our size change, most people were surprised that we kept it off.  The loss didn’t happen overnight, but when you don’t see people regularly, it was a little surprising.  We continually were asked what we were doing.  What programs did we do?  What were we allowed to eat?  And, we are still asked about all things to do with our health journey.

That was when we decided to start Q4fit.com.  We wanted to share our journey.  We wanted to share all the stuff we had learned and all the stuff we were still learning.  We wanted our friends and family to feel empowered to be able to make changes in their own lives.

After 2 ½ years of blogging, the next part of our sharing journey is about to begin.

One of the things that we have learned that has probably the most important piece of the weight loss puzzle is the one thing that we had taken for granted.  After reading for hours and hours online about nutrition, after watching endless workout videos, after looking at so many programs online and offline, after literally years in the gym, there was one single thing that was the most impactful part of the ‘get healthy and lose weight puzzle.’

There really is a “BEST way to lose weight!”

As a matter of fact, I have recently read an article that totally validated this ‘one big thing’.  The article is;  The #1 Habit You Should Have to Lose Weight


It really is that simple.  Community, accountability, togetherness.  That old saying, “it takes a village”, how about that, it’s true.  We, Doug and I, hadn’t really thought about it because we had each other. The occasional person would say something like, ‘it must be nice to be doing it together’ or ‘if my partner did it with me, I could do it too’.  

Well, that is what we are now going to offer.  Community!  We are forming a membership within our Q4fit community.  We want to be that missing piece for you!  We need to remember that we are all in this together and together means,  being part of the human race.  When the statistics are that more of us are overweight than not, that should scream, I AM NOT ALONE.  

Sometimes we feel like nobody else knows how we feel.

If only somebody could understand what how we feel.  

If only…If only…If only…

We want to take that ALONE feeling out of your way.

We want to be the encouragement, support, answers, tips, hints, cheats, the whatever questions you have.

So, our first step will be that we are offering a BETA group offer.

A BETA group is the first group of people to join the group.  As the first people in our group, we will offer a lifetime discount on the membership price.

 This first group of people will have first access to everything we will offer.

  • Meal plan options
  • We will offer discounts on products to you first.
  • You will have first access to everything our group will offer.
  • Private Facebook group
  • Goal setting strategies
  • Shopping lists
  • Nutritional coaching
  • Weekly coaching calls
  • Daily check-ins
  • And more


The only thing we will ask of you is feedback.  We want to make sure that we are giving you all you need for success.  We will ask for some surveys to make us the best we can be.

That’s it.  You get the full benefit of the group and all that comes with it and your introductory price will never go up.  And you actually help form the group that will help you and the others become the best versions of ourselves.

It’s time to belong to a group that loves and supports you.  That will never belittle you or your goals and will encourage you every step of the way.

If this sounds good to you, let us know.

Be the first to say YES, it’s time for me and time for a change.  I want to be a healthier me!


Send me an email and I will send you more details.

Be part of our BETA and start your journey with us.

[email protected]


You're imperfect, and you're wired for struggle, but you are worthy of love and belonging. – Brene Brown


12 Reasons Why Sweating Is So Freaking Good For You


Sweating is one of those things that everyone does, some do more than others, it sometimes smells, it feels good, then feels yucky, is totally normal and good for you.  Some of us do it more than others.  Some of us do it all the time, me, I don’t do it a lot actually.

I have never been one who sweats a lot.  I think that for a long time it was because I didn’t drink enough water.  Water has been one of the toughest things to adjust to.  But, now that I drink more of it, I actually sweat in the gym.

I happen to be of the age where I may spontaneously burst into flames.  That is when I will sweat.  Little beads of moisture suddenly appearing across my nose when everyone else is putting on a cardigan.  That is a whole other post.  In the gym, however, I have come to terms with the fact that as long as I am drinking enough, I finally get a good sweat on, and I actually like it.  

The gym is the one place where you should sweat.  You should find yourself sweating any time you are burning up the energy level.

The twelve reasons listed are actually pretty great.




12 Sweaty Reasons