Home Blog Page 29

Happy Birthday to Me!


Well here it is again, it’s my birthday week.  It’s not like I party for a week, but inevitably it will be a busy week.  

Sometimes it is Easter week.  Sometimes it is still Spring Break.  It is always my daughter Danielle’s birthday week as well.  She chose to make her grand entrance the day after my birthday.  So, as per usual, it’s a crazy busy week.  Busy aside, my own birthday makes me look back at the last year more than any other time of the year.  I started this age,51, in another house, I wasn’t a grandma yet, things were supposed to be very different than they are, yet, it’s been a great year.

Not only do I choose to look back, but I am really excited about this upcoming year.  We have been working really hard at Q4fit.com to make our site what we hoped it would be for both us, the creators, but also for you, our friends.  Let’s face it, if we don’t have you here checking us out, it would be a fun hobby and that would be it.  Looking forward, we have some really great plans.

We hope that what we have been offering you in the past will be just the start of a great relationship.  We have some real exciting new things that we have been working on all year.  When I started writing, I really hoped that other people would like what I was writing, but I was writing for two other reasons.  First, I was trying to see if I could actually write things that were interesting and enjoyable to read, but also the writing process became a therapy for me.  I started writing about things that mattered to me.  I was hoping that my interest and perspective would be something that other people could enjoy and benefit from.  I hoped that the research that I did and the things that I was trying to learn were things that you were wanting to learn about.  I hoped that my journey would resonate with other people going through their own journey.

This past year I have learned that according to Gary Vaynerchuk, please excuse his language.  It's his style of communicating, not mine.  His point is just too valid to discount. I am at the perfect age to begin a new business.  I have a lifetime of experiences.  I have been through economic growth and downturns.  He is right! I am so far from the person I was in my twenties that I could not imagine that here, at this age, I would be sitting at a computer pouring out my thought to you.  

Who could have guessed that I would start my week with;

  • A bowl of oatmeal, which I have never liked.
  • an hour in the gym being trained by an honest to goodness body builder, Leigh Brandt.
  • 100 weighted squats.
  • A shake with protein, apple cider vinegar, greens, fibre, and other stuff for lunch
  • An afternoon in front of a computer
  • A dinner with no potato, rice, or pasta
  • Falling into bed exhausted by 10 pm.

I am planning on this being a breakout year for myself.  This year I have been to a few conferences trying to learn as much as I can to make our Q4fit.com home as valuable as possible.  One of the ways is to continue to learn.  Learn about the business of business and learn about ways to get and stay motivated and ways to motivate others as well as learn as much as possible about getting and staying healthy.

I have set a whole new set of goals for myself and for our company and I will be turning to you for my own accountability and will use your feedback to keep me on track.  

So, Happy Birthday to Me and here’s to a great year of growth and year of great things to come.  


The more you praise and celebrate your life, the more there is in life to celebrate. – Oprah Winfrey

Weight Loss 101: What’s Actually Happening Inside You?


This link is a very real simple explanation of what your body does with the food it takes in.  

We sometimes make things way more complicated than it needs to be, including what our body does with food.  We all know it is calories in vs calories out, but in this infographic, you get to see in basic form, what your body does with those calories.

Remember, making sure that your body has the proper nutrition is just as important as the proper amount of calories.  Empty calories don’t keep your brain working or give you the proper energy that your body needs to do the basics let alone some physical exercise.

Start with the basics and learn what your body does with the food you give it and you will be able to make smarter choices with the meals you eat.

Gratitude Physically Changes Your Brain

Gratitude changes everything - handwriting on a napkin with a cup of espresso coffee

It’s sometimes funny how complex we as humans make things when they don’t have to be.  

There are times when life is just way too complicated and when you start to dissect it, you think, ‘nobody should have to deal with this stuff.   Then there are times when you take a step back, look at things and think, ‘why did this become so complicated.  It really is just so simple.'  In this fast pace world that we are all living in, it sometimes needs to be said just one more time, an attitude of gratitude goes a  long way.


I have written on this before, its time to have an attitude of gratitude and I have always tried to be gracious. Obviously, it's sometimes harder said than done, but when I found this article, I just smiled to myself and thought, I am so glad somebody took the time to study this.  More importantly than just the study getting done is that it is published for everyone to see the results.  The results:  having an attitude of gratitude is actually good for you.

 Honest to goodness, gratitude is good for you.


Thank you, thank you, thank you, for just being you.  I am truly grateful.  



Yoga For Productivity


In our lifetime, we spend our days dominantly working and making a living.

For those who are lucky enough to be working on with their passion, making a living won’t have that much negative impact on them. But for most average joe’s, our jobs are usually a source of our stress aside from relationships or sometimes, the reason behind our damaged relationships. Stress is so debilitating that it affects not only emotionally, but more importantly our physically and cognitively, which is why it should not be taken lightly. Spending long hours sitting in front of our computers, may seem harmless. But we are not aware of the slow damage it can cause our back, vision and our muscles. As a results, we develop these work-related illnesses as time goes by.

With the popularity of yoga among the career-oriented, it has been proven that yoga does a lot of wonder to our stress-battered bodies. Stress has been one of the threats to our health. If left unmonitored, it can pose a serious blow to our body that would lead to a multitude symptoms that would eventually isolate us from other people. One of the best way to beat stress is by learning to calm mind and body with the help of yoga.

The calming effect brought by yoga not only soothes out stress but it also has way of changing our mindset. When you’re irritated at a given scenario or felt lost in a negative situation, your productivity is dampen because you get less interested to work and less motivated to finish any task.  Through yoga, you are able to look at things in a different light and you get a clearer view of options that would be less stressful thus keeping you calm and productive. The benefits of yoga to our health has been effective that helps you to focus and on making the right choices. When you start practicing yoga, you get into the zone of keeping your entire being healthy. So you make decisions that would contribute positively in your life like eating right, having a positive outlook, quit the harmful stuffs like smoking and excessive drinking, and making sure to exercise on a daily basis. With this approach, you hone your body at the top of its game.

The results of yoga has a positive domino effect on our health. With everything working progressively, we can say that yoga helps you succeed. You become happy and healthy, and this not only beams you up but you also get to exude that to others. You will be happier in your work, you’ll do better at your tasks and people would want to work for you. Your calm demeanor will also attract more acquaintances which can help you build new networks. All of these are formula to success and you may land to a big opportunity in your company. A lot of companies nowadays have realized this potential as to aid their employees to have an increased work productivity. It’s a breath of fresh air that companies have considered this approach now so they would have happy and healthy employees who really show up for productivity and not just for income. A balanced life is essential and it may also be a means to a real survival. It doesn’t take a lot of our precious time in practicing yoga, but the benefits on productivity are endless.The effects of yoga is undeniable especially in influencing productivity and focus.  If your company doesn’t offer any of these perks, you could make an initiative in your company and that might give you the promotion you’ve been waiting for being proactive in the company.