Eat Your Colors!

Eat your colors! 😄 Salads are an easy way to do it! This is a salmon salad with sweet peppers topped with another mini-salad mix of parsley, onions, and tomatoes. Yummy and nutritious! 😄#healthyfood #healthyeating #nutrition #bestlife#wellness #veggies #fitlife #goals #focused#nutriliving #healthcoach

Cheers to better nutrition!

Quiana

Move Your Way! Discipline now or regret later!

How are you moving?  

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This was my Instagram post today (@fitwithquiana).  Just wanted to share it with you in case you missed it! 

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Keep Moving YOUR Way! Yes, it gets tough sometimes, but stay disciplined and you’ll reap the rewards! Discipline now or regret later! Les choose DISCIPLINE not REGRETS!😄💪🙏🏼 #discipline #goals#wellness #health #progress #fitwithquiana #hope #consistent#healthylifestyle #fitness #thrive #activelife 


I'd love to hear what you're doing to Move Your Way!

Have a Super Healthy FitTastic Day!

QUIANA

Keep Moving YOUR Way! Yes, it gets tough sometimes, but stay disciplined and you’ll reap the rewards! Discipline now or regret later! Les choose DISCIPLINE not REGRETS!😄💪🙏🏼 #discipline #goals#wellness #health #progress #fitwithquiana #hope #consistent#healthylifestyle #fitness #thrive #activelife #determined

Move Your Way! Keep looking up & hold on to your faith!

Move Your Way!  

How are you moving?  

Another PUMPFIT move! This time, I went back to the barbell with a focus on the triceps and shoulders. Although, I was lying on my back, my abs were still working like crazy!  So, I guess I also focused on my abs too! :-) lol

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This was my Instagram post today (@fitwithquiana).  Just wanted to share it with you in case you missed it! When I work out,   many thoughts about life come to my mind.  I often think about what I'm doing and what life lesson can I learn from it.  So.....this was the message that came to my mind:

Don’t let tough situations get the best of you. If you fall back, keep looking up and hold on to your faith! You’ll rise stronger than you’ve ever been! #faith #rise #focus #strength #enjoyinglife #determined#persistence #hardwork #fitlife #keepyourdreamsalive #hope#inspired #fitwithquiana #sports4all #impactliving #pumpfitghana#pumpfitgh #thrive #healthylifestyle*********

Keep Moving Your Way!

I'd love to hear what you're doing to Move Your Way!

Have a Super Healthy FitTastic Day!

QUIANA

What's your move? Here's a FACT SHEET for ADULTS!

Hope you find this useful!  Sometimes seeing information like this gives you a little more motivation to do something!  Let me know what you think about it!  Let me know what you're doing to Move Your Way too!  

You can also access the Activity Planner from my website:  Click Here!

Have a Super Healthy FitTastic Day!

QUIANA

Are YOU Moving Your Way? Here's a MOVE for ya!

Move Your Way!  

How are you moving?  

Another PUMPFIT move! This time, I used a plates from my barbel kit!  This entire kit is really nice!  I like the soft plates and the slots in the center.  I can create many different exercises using the barbell and/or plates alone.  More to come! Can't wait!!!  

Please let me know if you're interested in this barbell kit.  You won't regret it! :-)

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This was my Instagram post yesterday (@fitwithquiana).  Just wanted to share it with you in case you missed it! When I work out,   many thoughts about life come to my mind.  I often think about what I'm doing and what life lesson can I learn from it.  So.....this was the message that came to my mind:

May the Lord strengthen you to lift the heavy weights of the world off of you and give you the grace to balance the load!💪🙏🏼♥️#fitwithquiana #fittastichealth #inspired #victory #fitlife #wellness#faith #pumpfitgh #weights #balance #focus #thrive #fit4all #winning 

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Keep Moving Your Way!

I'd love to hear what you're doing to Move Your Way!

Have a Super Healthy FitTastic Day!

QUIANA

Today is another day to get stronger! Move Your Way!

Today is another day to get stronger!  
Be consistent with your efforts and the results will come!  
Thanks Decathlon Ghana for providing a quality Bodypump kit in Ghana!

Let's keep moving!

What are you doing to Move Your Way? 

Inspire us! :-)

Quiana

#fittastichealth
#fitwithquiana
#fit4all
#healthylifestyle
#fitlife

Move Your Way! Night ride with kiddos!

How's it going?  Today's Move Your Way activity was.........a quick morning meditation walk, evening walk with hubby, and night ride with 2 of my kiddos.  I didn't intend to do so much today, but....I thought it was better to walk and talk with hubby rather than sitting to talk.  Once we returned from our walk, I thought it would be a little fun adventure to take my kiddos out for a night bike ride.  It was fun!  The breeze was FABULOUS and the adventure was precious.  Hope you continue to find ways to MOVE YOUR WAY!

Here are a few pictures from our night ride adventure:

water break.....

pre-ride photo shoot....

More adventures to come!  Let's keep it going!  Let us know what you're doing to
Move Your Way!

Quiana

Move Your Way! FREE Exercise (Activity) Planner!

Happy New Year!

FREE Exercise/Activity Planner (Click HERE!)


This year, I'm so excited to share with you the Move Your Way Campaign!

With all the fitness fads and conflicting health advice flooding our news feeds, it can be hard to catch people's attention with the physical activity messages that matter.  The Move Your Way campaign can help!

The US Office of Disease Prevention and Health Promotion (ODPHP) developed the Move Your Way campaign to share key recommendations from the second edition of the Physical Activity Guidelines for Americans, released in November 2018. Rather than a one-size-fits-all approach, Move Your Way emphasizes personalized, practical strategies that people can use to fit more activity into their busy lives, while clearly communicating the amount and types of physical activity people need to stay healthy.

In support of this campaign, I'm planning to share several key documents over the next few weeks and provide you with some ideas on how to Move Your Way!  

I hope all the information you receive will motivate and inspire you to 
Move Your Way!

Please let me know the activities you do to Move Your Way by using any of the below hashtags in any of your social media posts:

#fittastichealth

#fitwithquiana  

#quianacanfordumas


Let's do it!

Happy New Year!

Free Exercise/Activity Planner (Click Here!)