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As a fitness trainer, I often hear my clients complain about lower back issues when performing abdomen exercises. This pain can occur for many reasons such as a weak core. Your core muscles consist of your abdomen, back, and pelvis. Poor posture, incorrect lifting technique, and carrying around a GUT can all cause lower lumbar pain.

Most people stop working out after experiencing even slight back pain, but that is not the solution. Most back pain goes away with conservative care, which includes rest, ice alternating with heat, and over-the-counter medicine. If pain is severe, I recommend stopping your routine and seeing your physician; otherwise, consider following movements and exercises.

Having a strong core musculature stabilizes and braces the spine to reduce injury. Although there are many exercises to help strengthen your core and back, there are also exercises to avoid. Sit-ups are not a good idea. Leg presses, deadlifts, military presses, and lunges with the load on the shoulders may also worsen the pain.

One key to improve back pain is to maintain good posture at all times: working out, sitting at your desk, or standing for long periods. Maintaining good posture decreases back pain and allows your lat muscles to stabilize your spine. Physicians recommend observing your sleeping position and repositioning as needed. Sleeping on your side in a fetal position on a firm comfortable mattress reduces stress on your back. Adding a pillow between your legs will help take stress off your hips. The worst sleeping position when you have back pain is lying on your stomach, because it exaggerates your spinal arch and may cause strain.

Consult with a health care professional, trainer, physician, or physical therapist, before doing any exercise for back pain. With their approval, try these exercises to strengthen your core and reduce back pain

Make sure you warm up at least 8-10 minutes before performing any exercise routine. Warm up with jump roping, cycling, or dynamic stretching. STRETCH. STRETCH. STRETCH after workouts, after getting out of the shower, and before bed. Tight muscles are often responsible for lower back pain, so stretching while your muscles are warm helps loosen them up. Add the exercises below to your ab routine to begin strengthening your core.


Proper Crunches
Lie on your back flat on the floor. Raise your feet so that your knees are at a 90-degree angle. Rotate your pelvis forward pressing your lower back into the floor. Place your hands behind your head with your fingertips lightly touching and elbows back. Make sure your chin is not tucked and there is a fist worth of space between your chest and chin. Raise your shoulders off the ground until your entire abdomen is contracted.



Bird Dogs:
Get on all fours and tighten your abdominal muscles, keeping your spine and neck in a neutral position; you should be looking at the floor. Slowly extend your left leg behind you while reaching your right arm forward.



Hip Bridges:

Lay down flat on your back. Position your feet flat on the ground, fold your legs so your knees are in a bent position, and raise your toes. Place your hands on your sides flat on the floor. Raise your hips as high as possible squeezing your glutes, hamstrings, and your core. Lower your hips and repeat the movement before allowing your hips to meet the floor completely.



Modified Side Planks:
Lay on your left or right side with your bottom leg bent. Raise up on your forearm, making sure your shoulder is directly over your elbow. Raise your hips contracting your core. Hold it as long as you can.




To begin, lie straight and face down on the floor. Your arms should be fully extended in front of you. This is the starting position. Simultaneously raise your arms, legs, and chest off the floor and hold this contraction for 2 seconds. Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. When holding the contracted position, you should look like superman when he is flying. While inhaling, slowly lower your arms, legs, and chest back down to the starting position.



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Say No To Summer Weight Gain


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You spent the winter working hard. You exercised consistently. You ate healthy foods and watched your portion sizes. You greeted summer with energy and a toned, healthy body. Don’t give in to temptation!
Summer brings relaxation and fun, but it can be cruel when it comes to fitness. Summer is an easy time to overindulge—ice cream, icy cold beer, grilled burgers and steaks—and pick up extra pounds quickly.
Do you really want to undo all you have accomplished?
Bad habits creep up on us without warning: Skip workouts a couple days each week and hit the beach or one get together after another, or overindulge in dips and chips, frozen margaritas, grilled hotdogs with friends.
Change happen one choice at a time, but those choices pack on the pounds quickly.
There is a lot of summer left, particularly in the Deep South where we live, so grab your commitment and regain any ground you may have lost.

Get back to awesome!

1. Disrupted sleep cycle. Summer brings longer days and more daylight. The extra sunshine influences our circadian rhythms, so we sleep less. Lack of adequate sleep will pack on extra pounds. When we’re tired, our resistance to bad habits weakens.
We need to get at least seven hours of sleep each night to stay on track and keep our bodies healthy.
2. It’s hot out there. We move around less when it’s hot and humid. Our energy is depleted and who wants to sweat like crazy? The less we move, the slower our metabolism and the fewer calories we burn. It’s important to continue to exercise to maintain your health and look great! Try alternatives with indoor exercise like boot camp classes or take up swimming. Keep moving. CAUTION If you exercise outside, hydrate, hydrate, hydrate or you will damage your body and might pass out.
3. On the road. Summer means travel. Travel means healthy eating is harder. For those who eat clean, being on the road can present new challenges. Planning is the key to maintaining! Brainstorm ways to avoid a lot of fast food. Pack a cooler with lean proteins like veggies, chicken, low-fat cheese, yogurt, fresh fruit, hummus, and nuts.
4. Cookouts. Parties, friends, reunions. They all spell DANGER! Most festive foods are unhealthy. It seems the menus are planned to help us gain weight.Pass on the oily salad dressing, hotdogs, chips, potato salad, and ice cream. Head to the fresh fruit, grilled veggies, lean meats, and light dressings for salads.

Avoid the Summer Creepers!
Think before you eat. Finish the summer looking and feeling good! Fight the urge to splurge.
Your fall wardrobe will thank you!

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Father’s Fitness Formula


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Dads, have you noticed that the harder you try to get everything done, the higher your frustration becomes?
Hard Truth: There is not enough time to do everything that you want to do or even have to do. You already know this, but you keep rushing and working harder and longer hours because you are caught in the myth that men can do all things, do them well, and do them solo. And like anyone with too much to do, the first thing that goes is time for you. Time for health and fitness. You’re probably shaking your head right now. Who has time for health and fitness when I’m buried under mounds of backlogged lists of things to do?
The Way Out: Mull these points over for a minute or two.

  • Trying to do everything results in the important and the not-so-important tasks being jumbled into a snarl that you can’t untie.
  • Spending time running from thing to thing without meeting any of your goals means you are moving away from, not towards, your goals.
  • Wasting energy on whatever is next on the list, no matter how important or unimportant it is, saps your energy. Are you are wasting yours?
  • Spinning your wheels has the dials on the clock spinning and ten hours goes by with nothing you needed, really needed, to accomplish completed.

If any of these four things sounds familiar, it is time to make a change and focus on the most important things! How do you do that? See how this sounds.
Prioritize Your List

The only way to sort through your to-do list is to set goals. What must you complete that day because your boss demands it? Because you must achieve it to move on to the next step in your life plan? Because your family needs it? These questions will help you look at the top goals and get started:

  • What do you want to change? Education, job, career, town?
  • Where do you want to be in 1 month, 3 months, 1 year? Career, health, education?
  • What goals do you have for your family? Education, housing, vacation?
  • What do you want to change about your health? Lose weight? Lower your cholesterol. Live to see the kids through college?
  • What level of fitness do you want/need to be?

These big goals do not mean you won’t still have little things to do, such as mow the grass before your house disappears. These are the biggies that must get priority treatment, or nothing else matters.
Time Allocation
Once you know your main goals, take a serious look at how you spend your time every day.
Each day, you do a lot and expend energy. Where do you focus your best energy and concentration?
Assign each task a value: Tasks with a high value (say a 1) are those that move you towards your defined goals. Tasks with a low value (say a 5) are those that do not move you towards your goals, may even move you in the opposite direction.

It Is That Simple

It isn’t easy at first. Changing a way of life takes time and solid commitment. To enable you to reach your goals, it is necessary to make time for high value tasks that propel you forward. But how do you do that?
Stop doing some of the low value tasks.

That may, of course, be easier said than done. Some of the low value tasks may be important, such as attending an activity for your child, so you get a chance to be creative. You’re a smart guy. Balance the account.

Find the things you can eliminate and do it. Eliminate it! If a high value goal is to decrease your diabetes medication by exercising, eliminate the low value hour you spend on Facebook or Twitter. If taking a class to get the job you want important the overall health of your family and a high value tasks, eliminate the time you spend in front of the television.

Efficiency in you personal life is as important as efficiency at your job. Systematize it. Checking email is important, but looking at it repeatedly all day is a waste of valuable time. Let your clients know you check email twice a day and what time you do it. You will be amazed at the freedom this gives you, and Bonus! It lowers your stress. It frees time for higher value tasks such as working out or preparing nutritious food.

Delegate things you can stop doing. Can your son or daughter mow the lawn? Hiring someone to paint or repair the car may overall be economical if the life you save is your own.

Live With Intention and dedicate yourself to the higher value tasks that move you toward your goal to get healthier, wealthier, and wise.

Positioned for Success you will meet your high value goals, make yourself and your family happier, free energy and time to focus on important high value tasks.
Your to-do list should be a doable list, not a bottomless pit of despair.

Keep Your Health or none of your goals will be met. Your days will be a string of annoying, never-ending lists after list.

Father’s Day is the best day in the year to let those who care about you know that you are making time to get healthy and stronger. Let them know you miss spending time with them. Moving forward, live with intention and direction. Set a good example for your children.

Men – Change Your Lives!

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10 Ways to Torch 100 Calories FAST


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On those days when you do not have time to do your regular workout—traveling or in meetings daylight to deep in the night, or something unexpected happens—you don’t have to totally lose your exercise routine. In just a few minutes, you can burn get your heart pumping faster and burn 100 calories. These 10 ways will torch 100 calories and keep you on track.

Don’t let those super busy days harm your health. These 10 ideas are for a person weighing 130-150 pounds. If you weigh more, you can shorten the duration, but if you weight more, add a couple of minutes to ensure a burn of 100 calories.

  1. Take the stairs. Climbing 15 minutes and burn 137 calories. Take a 15-minute break, go to the staircase and set your phone alarm or time yourself for 15 minutes.
  2. Run a 5-minute mile. By the time you are 4 and ½ minutes in, you’ve burned 100 calories. Can’t go outside? Run in place at your desk.
  3. Ride a stationary bike at 20 mph for 4 minutes 54 seconds.
  4. Work on the lawn. Pull weeds for 17 minutes, rake leaves for 20 minutes, or dig dirt for 16 minutes.
  5. Do calisthenics. Spend 15 minutes on lunges, light body weight squats, jumping jacks, knee-ins, and get-ups burn 137 calories.
  6. Walk. Burn 117 calories walking 4 mph for 20 minutes. Walk in place if you cannot get outside. Walking in place while watch television.
  7. Vacuum. Vacuuming for 28 minutes burns 100 calories. It’s a great way to sneak in some exercise.
  8. Chop firewood. Chop wood for 5 minutes and burn 100 calories.
  9. Swim laps. Swim 12 minutes and 100 calories disappear.
  10. Mow the lawn with a push mower. Improve your lawn for 14 minutes and zap 100 calories.
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Memorial Day: Reflections on Warriors

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On the last Monday of May, we celebrate Memorial Day. This American holiday began as a way of honoring all the men and women who died during the Civil War, but eventually, it was the day we honor all soldiers of all wars who fought to keep the United States free.

Memorial Day is the special day we pause to consider all we owe these brave men and women who gave their lives or were wounded in the defense our freedom and kept the United States a free, democratic country, a luxury we too often take for granted.

Similar to the fish who doesn’t realize that not all things live in water, we sometimes forget to be thankful for the magnitude of the many privileges and freedoms we have.

It takes warriors to build a country where freedom is the rule, rather than the exception. Memorial Day is a time to honor those wounded warriors who have made our lives of freedom possible. We can honor those wounded warriors every day by seeking to emulate their courage to fight against destructive forces.

Warriors Fight
What happens when an enemy is not confronted and defeated? They win and the noble cause suffers.
Are you a warrior? Do you know your enemy?

The daily enemy for most of us is a typical, unhealthy lifestyle. Make No Mistake: it is deadly.

It is hard to recognize. Just like the water surrounding the fish, the status quo becomes common and we live it with little contemplation. Of course, we eat dessert after dinner. Of course, we grab a doughnut on the way to work. Of course, we do not exercise. Of course, we are overweight. Isn’t everyone? Unfortunately, yes. Nearly everyone is overweight.

It leads to illness, early disability, and death. Follow the status quo and grow tired, weak, sick and in pain. It gets worse with each passing year and ends with dependence on others.
What are you waiting for? Get up and fight!
Memorial Day is the perfect day to begin fighting the status quo. Resist the roar of unhealthy eating. Resist the call of no exercise. Press forward with determination. It won’t be easy at first. It won’t be fun at first. BUT – it will be soon. Most important, it will give you energy, vitality, strength, and mental clarity, your new Normal!
Quikfits creates warriors! Join un and set a new course for your life. Good riddance to the past. Focus on the future

Be A Fitness Warrior!

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Mom, You deserve to look good and feel good!


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If you are trapped in the cycle of “one dayitis”: One day I will eat healthy. One day I will lose weight. One day, I will take care of myself. Today is the day you change one day to today.

~ Put Joy back in Your Life with Optimum Health ~

With all the things you do for others, we understand it’s hard to find time for yourself. This Mother’s Day, your special day, give yourself a gift. Lose the guilt that spending time on yourself is time you “should” spend on someone else. You are the most important person in the life of your family!
Quit shortchanging yourself! Quit shortchanging them!

Once your health starts declining, you will have no choice but to focus on yourself, but by then, the focus will take three times as long, be three times harder, and cost three times more.
Wouldn’t you rather know what it feels like to be fit and full of energy right now?

Break the Habit!
1. You’re right. It is hard to start. Guess what? That’s the hardest part because:
You’ve tried before and failed. The past is the past. This time, you won’t be doing it alone. Quikfits will be there to help you look forward and not backward.

2. You have no idea when you will find time to exercise. Quikfits will help you. We will walk you through every step.

3. Life-changing eating patterns are totally undesirable right now.
If some of us can do it, so can you. Once you get a taste of energy and vitality eating clean brings to your life, you won’t want to go back.

Waiting is Dangerous
While you stall about taking your health seriously, the more damage your body is suffering.
Whether you are 20 or 70, the only way to reverse the effects of aging is eat sensibly and exercise regularly! Sounds so simple and is so hard to get started. We all know that old habits are hard to break. But you need to know: it is possible! Quikfits wants to help you!
Avoid these 4 Big Problems with clean eating and regular exercise
Avoid the number one killer of women – heart disease

Avoid osteoporosis and the pain of fractured bones

Avoid high blood pressure

Avoid weak knees and reduce aches and pains

Whether you want to run a marathon (regardless of your age) or walk around the block without wheezing, make your dream a reality!

Join thousands of women like you who are getting healthy. Quikfits is ready to help you!
Mother’s Day of 2016 will see a healthier and more vibrant you!

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Stop the Energy Drain – Live with Intention


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The stealth attacks of Clutter may be sabotaging your fitness goals.

We get so used to it; we gradually ignore this insidious invader in our physical and mental lives. It slowly inches into our surrounding and thoughts, weeds of clutter that choke our creativity and strangle our productivity, sapping our energy.

Physical Clutter: We leave a fast-food cup in the car or on our desk, stack folders we mean to file, pile clothes that need folding, build a tower of old pizza boxes or water bottles, drop wet towels on the bathroom floor, forget to hang tools back up in the garage. Before we know it, we are surrounded by an unorganized mess, and by the time we see it, the problem seems insurmountable.
We step over it; dust around it, feel guilty when we look at it, promise ourselves to work on it a little every day, but by the time we collapse in bed, our promises can wait one more day. We tell ourselves and convince others that we know where everything is and to leave the piles alone.
Quit fooling yourself. Those piles are taking up valuable physical space, draining and filling your mental space with junk. A clear mind and energetic body needs SPACE. Space to think, to rest, to plan, to be energized!

Clutter, even unconscious clutter, crushes forward mobility. Always in stealth mode, clutter demands too much of our energy – energy we need for health and fitness. Energy we need to live a fulfilled life and love others and ourselves.

Mental clutter: Like physical clutter, this sinister energy drainer inhibits our ability to think clearly and react to everyday problems and activities logically. Mental clutter relentlessly hovers under the radar, making it hard to recognize.

We tell ourselves our bodies will never be fit. We have genetic problems that make us overweight. Our blood pressure goes through the roof every time a certain co-worker makes a crack. We’ve always been shy, joining an exercise class would be too embarrassing, between work and kids, there isn’t time for cooking from scratch, can’t get a sitter so exercise is feasible, don’t know where to start, don’t know how to use equipment, and on and on the list goes until our mental clutter blinds us to new possibilities.

Our heads are so jammed with negative messages, we run on autopilot. Autopilot means we are no longer in charge of our lives. We can’t see alternatives. We are blinded to options. Creativity is strangled and stagnates. Energy seeps away.

So What? Clear the clutter! Immediately!?

Physical clutter – 4 Ideas to Clear Space

  • Look, really look, at your home and office/desk. Taking one space – a small one like a drawer in the desk or one pile of clothes – and touch the things in the area, so you become aware of what is in the mess.
  • Question each thing you touch. Tip: Make a checklist on a piece of paper to help you remember these questions.

What is this? Why do I have it? What is its function?
Does it enrich my life? Does it bless me? Would someone else be blessed by it?
Is it trash? After I’ve gone, will someone else have to come in and get rid of it?

Eliminate as much as possible

  • Get a friend/family member go through it when you’ve finished. Bring your fresh perspective to the area and welcome their objective one.
  • Remove something from the environment when you acquire something additional.

Out with the old. In with the new.

Mental clutter – 4 Ideas to clear headspace

  • Slow down and pay attention, really listen, to the messages in your head.
  • Use this key question to help you make improvements and eliminate brain drain.

“Do I have other options?”

  • Rushing to get out the door and get to work? Do I have other options?
  • Rushing to get the kids to school on time? Do I have other options?
  • Rising blood pressure when the same person pushes your buttons? Do I have other options?
  • Refusing to try an exercise class or go to the gym? Do I have other options?
    Stopping at a fast-food place on the way home? Do I have other options?
  • Leave yourself notes or set an alarm and stop a few times a day to see what you’re doing and what you’re thinking.
  • Eating? Checking Facebook/Twitter for the 10th time?
  • Playing Spider Solitaire once again? Talking and listening to the same old conversation?
  • What are your routines? Morning, Lunch, Late afternoon, Dinner, Bedtime?
  • What are your habits? Productive, Time wasters, Destructive? Can you drop some, change some?
  • Do you regularly procrastinate? Avoiding dreaded tasks drains energy and leads to low or no productivity.

List the tasks you’ve been avoiding and DO THEM!

You will be amazed at the energy boost you get.

Being intentional about your physical and mental environment, including how you schedule time and treat your relationships will give you’re the energy to face your daily challenges and do the things you want to be doing.

One day and One thing at a time, Move to Deliberate Living!

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Daylight Savings Time Helps You Lose Weight and Get Fit


Daylight Savings Time and Fitness

This Sunday, March 8, 2015, our clocks “spring forward” in observance of Daylight Saving Time.

Instead of complaining about a lost hour of sleep, take advantage of that precious hour and improve your health and overall fitness.

Effects of Daylight on the Body
Sunlight profoundly impacts our bodies, increasing two hormones—serotonin and melatonin—which control our energy level and our moods.

When most of us lie on a hot beach or work outside in the sun, we get sleepy – that’s melatonin working, trying to slow us down. Too much melatonin also leads some people to feel depressed. On the other hand, serotonin boosts mood and energy. In climates with long, dark, winter months, winter depression is found frequently. There is a direct to the lack of sunlight, which reduces the amount of the hormone serotonin and melatonin takes over, producing sleepiness and depression.

Spring and summer brings more sunlight and thus, more serotonin and more energy. You also produce less melatonin, so you feel less depressed. When fall and winter change that dynamic, your body produces less serotonin and more melatonin; and you guessed it, less energy and more sleepiness. We want to hibernate. The results for some people are a significant shift in emotions and energy, and we are motivated to follow out fitness routines and eat healthier.

Savor the Longer Days and Extra Sunlight 

  • Does this sound like your winter?
  • Struggled to work out
  • Slumped in motivation to follow a fitness schedule
  • Languished with resolutions to get healthy
  • Fought fatigue with less daylight
  • Spent the holidays and the following months wishing you were working out
  • Ate everything you planned not to eat

Long-term fitness is the result of a fitness routine that you stick to religiously. Once a habit becomes part of your life, it’s easier to stay in shape, even when motivation and energy drop occasionally — particularly in fall and winter.

That Hour is All Yours 
The hour that spring special delivers to you is a gift. As the days lengthen, you will have more time and energy to get back into your nutrition and fitness plans. The increase in serotonin in your body is going to boost your mood and energy, motivating you.

Get serious about your routine, and when fall rolls around in six months, your unhealthy lifestyle will be only a memory. Your solid fitness habit will bolster you through the dark winter days when your energy and motivation slow down. You will finish the winter strong!

Remember I am here to help with your fitness goals!


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Want to Get Healthy? Sleep


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It’s rare to hear someone say, “I had a great night’s sleep.” The National Sleep Foundation reports that Americans frequently suffer from sleep deprivation, which can far more harmful than carrying a chip on your shoulder all day. Sleep deprivation can seriously harm your health. But why aren’t we sleeping?
I Can’t Get To Sleep

You’re in good company. About 25% of people in the U.S. get eight hours of sleep daily. Here are a few things that contribute to our lack of sleep.

  • 24/7 society that rarely closes its doors for holidays and is available constantly—pharmacies, big box stores, fitness centers, gas stations
  • Long work hours
  • Transporting kids from one activity to another
  • Little time for family or friends
  • Grabbing fast food on the run
  • Lack of physical exercise
  • Perpetually connected to our phones and the Internet
  • Noise pollution
  • And the list of sleep invaders keeps going
    When you finally drop exhausted into bed, sleep evades us. National Sleep Foundation reports tell us that 60% of Americans struggle with sleep issues.
    Adult females and males need 8 or more hours of sleep every night to recharge the functions of our bodies – nerves, muscles, organs, vision, and digestive system.

Sleep Deprivation Breeds Health Problems

If you are one of the lucky 40% who do not have trouble sleeping – Congratulations!

If you are in the 60% bracket, pay attention to the following warnings and talk to your doctor.

Cardiovascular Disease: With 6 hours or less of sleep every night, or you have frequently disturbed sleep, your risk of developing or dying from cardiovascular disease is an astonishing 48% higher for heart disease and 15% higher for stroke.

Obesity: Sleep deprivation is linked directly to obesity. Lack of sleep disrupts two major hormones in our bodies that control hunger. Sluggishness makes you hungrier and takes away the sensation of feeling full when you do eat. Usually overeating is to satisfy your cravings for high-carbohydrates: cookies, chips, crackers, bread.

Cortisol: Add to the problem of craving carbs if you do not sleep, your stress level rises and so does the production of cortisol in your body. Cortisol is a hormone that drives us to crave high-carbohydrate foods, and, adding insult to injury, the excess of carbs is deposited around our belly – a dangerous spot to store fat. View our post about The Secret Fat

Prediabetes: Avoiding or being unable to get to sleep impairs the ability of your body to manage glucose. With 6 or less hours of sleep per night, the risk of pre-diabetes grows.

Compromised Immune System: When your immune system functions well, you can ward off most illnesses. But if you aren’t sleeping, the risks to your body rise. A lowered immune system makes you vulnerable to viruses, infections, and some autoimmune diseases such as allergies and arthritis.

Lack of sleep allows your immune system to become stressed and compromised. You will get sick more frequently because your white cells are decreased in number and not there to protect you.

Impaired exercise performance: Maybe you push to struggle through your exercise routine even though you aren’t getting enough sleep. Unfortunately, you won’t be able to maintain your normal workout levels. Your body doesn’t have the energy to accomplish what you want.

For your exercise routine to be effective, your muscles must rebuild and repair during sleep. Without this recovery time, your next workout will accomplish even less.

Make Time

Hard as it is to believe, if you don’t get adequate sleep on a regular basis, in the future your body will force you to sleep from a serious illness that you could have avoided with planning.
Do you make time to watch your favorite team play or watch your favorite show on television?
Do you make time to bake cupcakes for school?
Do you make time to stop for a drink with co-workers on the way home?
Why aren’t you making time to get a good night’s sleep? The rewards far outweigh all of your excuses to keep pushing your exhausted body.


  • Start a routine to slow things down at least an hour before bedtime: warm shower, read, cup of green tea
  • Go to bed 15 minutes earlier every day for a week
  • Add 15 minutes a day per week until you reach no less than 8 hours of sleep a night

Check out these links for more information

May sleep be with you zzzzzzzzzzzz

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What Motivates You?


Studies show that nearly 50% of people who begin an exercise program drop out within the first 6 months. What is it about sticking to a fitness routine that is so filled with failure?
Motivation is the answer. Human psychology has proven that if someone wants something badly enough, they will do everything they can to achieve it. How badly – really badly – do you want to change?

Unlocking Your Motivation
You do not have to be part of that 50 percent who quit. You can stay start a fitness program and finish strong. Your challenge is to find out what motivates you to get serious about fitness and stick with it. Maybe one of these is what you want to achieve.

Get Healthy and Stay Healthy. Guess what happens with consistent exercise and healthy eating?
1. Your heart gets strong.
2. The risk of numerous cancers in your body disappears.
3. Diabetes is avoided.
4. Your mind stays sharp.
5. Dementia is far less likely.
6. Common ailments seen with aging don’t happen to you.

Look better. Let’s face it. We all care about how we look. Strong, healthy people just look good and not just physically. A healthy person’s attitude is more confident. They are more energetic and comfortable in their bodies.

Relieve Stress. Exercise causes physical changes in both our brains and nervous systems, which result in feelings of well-being, a sense of calmness. Don’t be surprised if you get hooked on the improved mental outcome of exercise and crave it!

Grow Stronger. Focused weight training will totally transform you within just a few weeks. Eliminate that pain and strain when you bend over to pick something up! Building core strength and balance significantly reduces the risk of age-related falls and fractures because you have the balance to keep yourself stable.

Discover the Power. Take the time to discover what powerful motivator works for your. Bribe yourself to get moving. What makes the discipline of exercise worth it to you? What do you want more than your want another double hamburger with fries? What do you want more than feeling unbalanced and in pain? Avoiding exercise places your life at stake. Any age, any gender can profit from a fitness program. Join us in one of our fitness classes or call me for a personal training consultation.

Transformation is Now!

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