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What Motivates You to Get Out and Exercise. 7 Ways to Remove Excuses.


I went this morning to my new fav thing.  I have signed up for a membership to 30 Minute Hit.  

It is a boxing circuit that combines cardio, boxing, and little self-defense moves.  I was encouraged to join because one of my daughter’s joined. To be honest, she is the only reason that I joined.  I have three mornings a week booked in the gym, but if she asks, I will go because it is time together doing something that we both like and makes us both feel great. It has become a really great thing for me.  It is only 30 minutes, you can’t be longer than that, in the workout, and I get to go with my girl. 

The other day as I was finishing my workout and I was in the stretching area, I noticed that my colors were all ‘on point.’  My boxing gloves are pale blue, my wrist wraps are pale blue and my new toe nail color is pale blue.  The gloves and wrist wraps, I wanted to match each other, but the fact that my toes matched was a bonus.  I felt great.  Somehow it made me feel like I looked like I had done it on purpose.  It got me to think about what we do to get ourselves motivated to go to the gym, trail, pool, court, class.

  • First of all, what you wear to any of these events is nobody else’s business but yours.  So, just do whatever it takes to push other people’s opinions out of your head.
  • Second, I am a firm believer in doing whatever it takes to motivate you to go.  If it means buying a ‘cute’ outfit, do it.  If it means buying a new pair of shoes, go for it.  If it means getting a new bag, hat, socks, hair scrunchie, …. Go for it.  I am not talking about remortgaging the house just so that you feel comfortable, I am talking about making sure that you have removed all objections that may pop up and stop you from getting your sweat on.
  • Thirdly, if there is a barrier keeping you from doing what you want, get rid of it.
  • Fourthly, you are the most important person in your life, treat yourself better.

Because of social media, we have turned into a society of judging from behind our device.  People often have a false sense of entitlement when it comes to sharing their opinion and therefore we become concerned about how other people perceive us and we haven’t even left the house.  

I love the fact that there has been a recent trend to showing a wide variety of people doing a wide variety of activities and I really hope that it helps break down all sorts of stereotypes.  But regardless of what ‘those’ people may say, we are still generally our own worst critique.  We tend to say things to ourselves that we would never say out loud to anyone else.  We really need to stop that.  So, if there is something that makes you feel better about yourself and will help get you out there, then just do it.

If you haven’t noticed, we have a couple of ads running on our pages, Reebok, Columbia, Wahoo. So, just do a little browsing, you may find something that you really like and will help you feel like you belong in whatever it is you are doing.

So what is stopping you now?  You have just been given permission to;

  1. Wear what you want to play tennis.  
  2. Put some makeup on if there is a cute guy at the gym.  
  3. Wear the greatest color or the most muted color shoes to that class.  
  4. Find a great hat to wear on the trails.
  5. Match your nails to your gym gear.
  6. Be the most authentic you can be.
  7. Put your confidence on your sleeve and rock your workout.  That is truly the best thing that you can wear.


 When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.- Joe Namath


Delicious Detox Salad


Summer is here and it is the perfect time to eat salads.  The produce is fresh and local.  

And why not add some elements that not only taste good but are good for you.  Other than the obvious, it’s salad, this is a great combination of goodies that your body will thank you for.  

There is nothing complicated in this salad, it’s just a yummy, easy to make salad with even the dressing that is good for you and tastes good.

Hooray for summer foods.


Delicious Detox Salad

Do You Give and Receive? If so, It’s Survey Time!

Listen to me! ' Survey Time

So, how many times do you actually listen when someone is talking?  

As humans, we truly rely on a little give and take.  We talk and we listen.  We give advice and then hopefully take some back.  We give gifts and then receive some too.  Most of our lives are all around give and take.  But,  if you have read my posts before, I usually have a but, do you really take the time to receive?  Really receive?

We would love to say “of course I receive, I am a great listener”, but do you really?  When you ask for someone else’s opinion, do you really listen to what they are telling you?  Or are you just waiting for that person to take a breathe so that you can have your say?  Most times if you are honest, what you are asking for is for validation of your own opinion.  Either that or you are actually wanting an opposing opinion so that you can challenge someone and get into a good old fashioned debate.  I am not trying to be critical of you, I am actually doing some self-discovery.

There is actually a very good reason for asking these questions.  We are in the process of wanting some opinions from you.  Yes, your opinions.  We are truly wanting your opinion!  We want to know what it is that you want.  Am I answering questions that you have when I write?  Am I writing about things that you want info on?  Am I way out in left field and you look at the blog post title and go, NOPE, not today.

Our goal at Q4fit is really what we say on our site;  We want to meet you where you are.  But it occurred to us recently that without asking you where you are and what you want, we are just talking about the things that we want to talk about.  How rude!  

So, we are asking:  

  • What do you want from us?  
  • What are your challenges?
  • What info do you want us to research?
  • Do you want more from us?
  • Who are we actually talking to?


We have done something about this little problem.  We actually created a little survey.  Nothing too long, nothing too invasive, nothing too personal, just a few questions so that we can begin an open and reciprocal relationship. You tell us what you want us to give you.  And we give it to you.  We will actually give you back what you are asking for.


So please, take just a couple minutes out of your day to do a little giving, giving us some answers.  Then, in turn, we will take your responses and then give back to you.


It really is important to us to know what you want from us.  


Please click on the link below to give us your opinion.


Q4fit Opinion Survey


Opinions are made to be changed – or how is truth to be got at? – Lord Byron


Can Two Weeks of ‘Clean Eating’ Make You Healthier

People having a dinner with fresh vegetables and homemade meal

Pretty simple really, either it does or it doesn’t.  Well, maybe not quite that simple.

If you think that eating clean for two weeks is the solution that you were looking for and after two weeks you can go back to the pop and chip aisle in the grocery store, then I have a magic pill for you and swamp land for sale.  I believe that if you can stick to a clean eating program for two weeks, then the biggest hurdle has been jumped.

Just like most other eating programs, there will be people, experts even, that will totally disagree with each other.  But in the end, if you are eating a healthy diet of protein, veggies, fruit and grains, you're way ahead of the fast food, deep fried, prepackaged  diet that most people these days seem to consume.

You can’t fix a lifetime of bad eating habits in two weeks, but you can begin to eat better and you will feel better in those same two weeks.