QFit4Life, LLC

Set a goal. Develop a plan. Then forget the goal and work the plan.
~John Crowe

I haven’t hit this time since before COVID (don’t judge me.) Training legs consistently every week since January, and pushing myself past my comfort on the treadmill is paying off. Now working on this same time for mile 2 as well. Stay tuned. . .

Nutrient dense meal.
1/2 sweet potato: 70 calories
4 oz air fried salmon: 236 calories and 23g protein
2/3 cup spinach: 28 calories
7 spears of asparagus: 21 calories
Total: 355 calories
The sweet potato takes 90 minutes to bake in the oven. After that, the meal takes about 30 minutes.

Two reasons for your current yo-yo of weight loss and gain:
1.) When you lose weight, you do not progressively overload.
2.) When you lose weight, you eat the same about of calories as you did before, but your body actually requires less.

The 6 pack, biceps, hammies, and quads are there, I promise. They’re just underneath all the fat.💪🏼👂🏽

Hey fitness fam! As you know, the more I learn, the more I want to share with you guys in hopes that it will improve our lives. So let me share about saturated fat.

Saturated fat, or fats solid at room temp, attribute to about 19% of our daily diet. These are one of the worst fats we can ingest. Here are foods to limit or eliminate:
butter, beef fat, chicken fat, pork fat, shortening, milk fat, desserts, pizza, sausage, ribs, bacon, french fries, and full fat cheese. These foods are linked to an increase in colorectal cancer and cardiovascular disease.

Bottom line: Replace solid fat with healthy fat instead! 💪🏼💪🏼

If you want guidance in living a healthier life and are in need of a virtual fitness trainer with a background as a RN, contact QFit4Life, LLC today!

**Source: ACE Nutritional Fitness Manual

💡💡💡💡💡💡💡Did you know?
Pregnant and breastfeeding women should consume EPA and DHA. It results in improved infant cognition. Cognition is the ability to understand, think, and learn. When the child is able to chew and swallow, they can be given a gummy form of EHA and DPA, to continue improving cognitive ability.
Parents, no matter the age of your child, it’s never too late to start with fish oil!

We were just some young adults who loved working out together! 2-3 workouts a day didn’t phase us!🤣💪🏼
Lord, ignite that same hunger in us again!

Let’s talk about the widely misinterpreted term, “Malnourished”
Mal means inadequate
Nourished means food needed for growth, health, and good condition

Being malnourished does not mean one is skinny. You can be malnourished AND be of larger size.
It means you do not consume enough nutrient-dense foods.

What can we do?
Eat a well balanced diet daily.
Consume more nutrient dense foods, and less empty calories.
Aim for 5 servings of fruits or veggies per day.
If we concentrate on this (among other things), we would be too full to consume empty calories.

Being well nourished is vital for our bodies to perform at optimal health.

☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️☀️
God gave us a warm day, so take advantage of it and burn some calories while getting vitamin d in your system!

Did you know that you only need 10-30 minutes of sun exposure, 2-3 times a week to get an adequate amount of vitamin d? 🌞

Vitamin E.
Did you know, Vitamin E is important for protecting against conditions related to oxidative stress? Oxidation, in simple terms, is an imbalance in the body that leads to certain conditions, one being cancer. Have you ever heard of antioxidants? By definition, anti means against , so it literally means against oxidants, or oxidation. Vitamin E is only made from plants. Now it makes sense when you hear, “Eat more fruits and veggies, because they are loaded with anti-oxidants.” Anti-oxidants can lower your risk of cancer, as well as other conditions.

Foods high in Vitamin E: nuts, green leafy veggies, kiwi, whole grains, mango, just to name a few.

Disclaimer, Vitamin E isn’t the only antioxidant.

Ok everyone! Let me talk to you this AM. Let’s talk about carbonation and what it does to our digestive system. I’ll use Celsius as an example. This is a healthier energy drink I used to drink faithfully, every single day. Why? Bc I needed it! However, my favorite flavor was the sparkling orange, pictured below.

One day I got an epiphany, and thought, “I wonder if this is what’s causing my stomach to look like I’m 8 weeks pregnant.” Lol. I decided to do a case study on myself and stop drinking these, and wouldn’t you know, my stomach went down almost instantly?!

Here are some of the things carbonation does:
‼️Causes gas
‼️Bloating
‼️Discomfort
‼️Protruding stomach
‼️Increased acid reflux and heartburn

How? It makes me think about laparoscopic surgery. (I used to be a surgery nurse.) During this type of surgery, there is carbon dioxide, or CO2, that is inflated into the stomach so that the doctor can see the organs on camera. The stomach literally bloats, and after, it takes a few days for all gas to be released. With carbonated drinks, you are basically doing the same thing, except you’re drinking the CO2 instead. And if you drink them
every day, the bloating can be present all the time.

Now, if you mix carbonation with the sugar that’s in soda, you add another set of issues that we won’t get into today. (Do your research.) Please think about this the next time you pop a can of soda, celsius, or any other drink with carbonation.
And if you love Celsius, choose the fizz-free flavors instead.

Love,
Coach Q