Let's Keep Moving!

Let's Keep Moving!

Here is the workout poster that I shared at last weekend's National Women's Show.  To support their efforts of Breast Cancer Awareness, I created this poster to encourage others to talk to their doctors about risk factors and to Keep Moving!  Many thanks to Palace Supermarket for helping me to do it!  It was a great success!  You're all welcome to download and post it too!  I'll distribute hard copies at various places in Accra.  Be on the look out! 

To God be the glory!

Have a Super  Healthy FitTastic Day!

Quiana

Rising Star-Kick Out Exercise!!! Try it!

Happy Fitness Friday!

Here is an exercise to add to your workout today! 
It’s great for strengthening your core as well as your arms! 
Do a few sets or set a timer and do it for a short duration...
just try it and work it into your workout! 

Have a Super Healthy FitTastic Friday!

Quiana

10 Minute Bicycle Challenge!

Here's a little FitTastic FUN CHALLENGE!  

10 Minute Bicycle Ride!  

Try it 3 days/ week for one month and let me know how it goes!  

If you'd like to get more of my workouts, join my online fitness programs.  Click the below link to sign up!  

Quiana's Online Fitness & Nutrition programs!

I'll be delighted to work with ya!

Have a Super FitTastic Day!
Quiana

Quiana's Quinoa Recipe

By popular request, here is my Quinoa Recipe!  I often serve it at social gatherings and for family meals.  Many people ask me how I do it.  It's so easy to take a picture of the finished product, but documenting how it's done takes a lot more time.  Well......it's FINALLY ready!  Here you go!  See the below picture to see how its done.

Note:  You can replace the quinoa with rice or other vegetables (cabbage & spinach works really well).  This is so versatile!  You can adjust all the ingredients to your desires.  However, a lot of the flavor comes from the Bragg's Liquid Aminos and scallions.  Don't remove them!

Hope this helps!

Please let me know if you have any questions.  Also, send me a picture of your quinoa.  It'll be great to see how you did it!

If you'd like to join my Online PN Nutrition Coaching program, please message me.  I'll be happy to set you up!

Have a Super FitTastic Day!

Quiana