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The Secret to My Gym Energy


OK, so it is Monday morning and I am back in front of my computer and I am trying to get my mind in the mood to write to you.  I do the usual, check my social media, check Q4fit social posts, email, and then, get down to writing.  

Nope, the computer needs to be restarted.  As it restarts, I push myself to do the other things that will help me focus.  I light a great smelling candle, I close the door to lessen the outside noises and then I put on some music.

Now, I have truly done all the procrastinating I can do, time to type and yet I still get distracted.  This time it’s my music.  I chose  playlist that I actually love.  I tend to sing along.  Not normally a bad thing, but when I am writing, I need to get my creative brain to focus on just those thoughts and I have learned over the time that I have been writing that if the music has too many words, I actually tend to listen to them and lose focus on what I am writing.

So, as my mind wanders, I think about music itself.  I love music.  I have it on all the time.  I change it according to my moods and the only time that I am not listening is when I am out hiking, that's when I like to listen to the birds. What is it about music that draws me in.  I did a little research.

Although music is not essential to surviving, it can have the same response in our brains as food, gambling, drugs, and even sex. Oh, my!  That explains a lot.  There have been several studies done lately that all come to the same conclusion.  As they have studied music and the brain they have actually been able to see the chemical changes and have seen the release of dopamine and elevations in serotonin.  

Studies have even gone so far as to show that at the base of this phenomenon is rhythm and tone. When we listen to a rhythm, our heart actually begins to synch with it. A slow heartbeat with a strong diastolic pressure tells our brain that something sad or depressing is occurring.  Cool.  Plus if upbeat music produces a psychological response that stimulates the sympathetic nervous system, then they predict that the mental and physical connection in the body will cause upbeat music to increase our heart rate and blood pressure, and calm music will decrease our heart rate and blood pressure.

This all makes so much sense.  We can associate music with our youth, with movies, people, and moods we had while listening to music.  So after learning all that, what are you listening to?

  • When I am at my most creative, I need music without words.  
  • When I am baking, I want high energy, fun music.  
  • When it’s house cleaning day, again, high energy, sometimes some music from my kids' childhood, or movies that I love, or my high school rock.  
  • When I am editing, or otherwise working in my office it needs to be soft, but easy to listen to.  Sometimes it needs to remind me of places we have traveled to, so background music you will find in a hotel.  
  • Then there are the times that I need to feel like I am in the tropics, so fun, Caribbean tunes.  
  • But in the gym, it needs to be loud and high energy.  Now I know why I need that.  Sometimes, it’s the music that makes me want to continue working out.  

So my advice to you is to find your music that makes you the most happy, crank it and get your heart rate up.  Get a great set of headphones, or speakers, but get the tunes cranked.

Once I am finished my tasks today, I think I will make a new playlist on my spotify to get me charged up again.  


Music is therapy. Music moves people. It connects people in ways that no other medium can. It pulls heart strings. It acts as medicine. – Macklemore

What Are the Best Choices for Men’s Health?

What Are the Best Choices for Men's Health?Q4fit.com

In this world we are in right now, there seems to be a general feeling of ‘everyone is equal’.  With a lot of things that may be true, but there are still things that will never apply to this.  The fact remains that women are women and men are men.  

You can argue that fact if you choose, but treating the male body like it is a female body can leave it missing out on some pivotal nutrition.  

We are created differently.  That is just a fact, so with that said, there are some foods that are more beneficial to a male body.  It is not that one food is designed more for one gender than another, it is simply that our bodies require different levels of some nutrition than others.  If you can simply add a few of these things to your eating habits, your body will thank you.


So guys, just eat a little more; oysters, beans, tomato sauce, tofu, broccoli, and fish.  Your body will thank you.




Do You Have Room in Your Closet for New Clothes?

mess of clothing in the closet

We are heading to do a little shopping at the outlet stores nearby and as I was mentally preparing to go, I needed to do a little rearranging in my closet.  So I stood in my bedroom and started to think about what things I had decided had come to the end of their lifespan with me and what things I couldn't do without.  

I do this a couple of times a year, mostly as the seasons really change from warm to cold and back again.  But this time, I started to think about what else needs to be put out into thrift.  What do I need to get rid of in order to make room for the new things?  Not just clothes, but in my attitude and life in general.

We all go through periods of purging in our lives.  Time to redo the furniture, clothes, a new coat of paint, renovate the bathroom and kitchen, but when was the last time we purged some of our attitudes and habits?

It is obvious that it is time to get rid of some clothes when the drawers don’t close.  Those old sweatshirts that are so comfortable but we never wear because they look terrible and take up so much room in our closets.  Mentally we wear the same old sweatshirts.  We just don’t realize it.  We all have our ‘go to’ outfits, but we also have our ‘go to’ attitudes and ideas.

I think it’s time to do a little attitude purging and send some of our old ideas out and replace them with new ones.  Changing our wardrobe is way simpler than changing our attitudes.  We can see on other people the new style.  We see what we like and what we don’t like.  We still need to try items on.  Do a little shopping.  Change our mind.  Pick the right color. And then we even need to make sure it’s in our price range and we have prepared our budget for the purchase.  Do we do this with our mindset?  I would take a guess and say no.

Is somebody else’s attitude as visible as their clothes?  Is it easy to find that attitude?  What do we do with ours when we decide we want to change ours?  How do we know when it’s time to change our attitude?  When is our attitude outdated?  How do we find a new one?  Are we really sure we want a new one?

These are all really tough questions and when it comes down to it, maybe that is why we all seem to have closets bursting with clothes and our attitudes suck.  If we truly want change, then we need to do the hard thing and change our attitude.  We need to change our attitude toward several things.  Towards food, towards exercices, toward how we spend our time, who we spend it with, and mostly towards how we feel about ourselves.  Cleaning out the closet may be and should be done at the same time as changing our thoughts.  Spend some time looking at how you think about what being healthy really looks like.  Are you really prepared to make the change?  There is no point in starting this process unless you are actually prepared to throw out the old and embrace the new.

There actually needs to be room in your mind to accept that there are going to be some tough stuff to go through to get to where you want to be.  Change is hard.  We know this.  That is why our attitudes are sometimes so outdated, it’s tough to realize that we need to stay as updated with our thoughts as we want to be about our fashion.

The whole world has been changing its views on so many big things, racism, sexism, fat shaming, religious persecution, some really big things.  We should be able to handle our attitudes on what a healthy body is for ourselves and what it will take to have one.  What it will look like and how long it may take to get there and the changes we will be willing to make to get there.

So, one step at a time, decide you are ready to change.

  • Ready?  
  • Go!
  • Phew, that was hard.

But, that really is the biggest step you need to make.  The rest will all just follow.  It’s as simple as walking.  You learned how to do that and you still are managing that.




Age and size are only numbers. It's the attitude you bring to clothes that make the difference. – Donna Karan


5 Reasons Why Exercise Can Make You Happier



One of the best things about looking for exciting information to share is actually finding really great information and then finding that there is a place to get that great info.  I was surprised when I first started looking for things to share that some great blog sites exist on all sorts of web pages.  I have just found this blog on Reebok.  

Reebok is not new, they have been around for years, I just didn’t know that they have an amazing blog site.  It is full of a large variety of topics and it’s full of lots of info.

Today’s blog is one that I have talked about before Fake it Until You Make ItLaugh and Lighten Up and it makes me feel so great to see yet another authority figure validating that exercise makes you happier. They key is to do what makes you happy.  Happy is the goal.

Check out Reebok’s blogs.