QFit4Life, LLC

Looking for a healthy greek yogurt? Try this!

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.