Yes, I HATE COOKING and I LOVE TO EAT!!!

Greetings FitTastic Crew!

Here is a message I thought about to day..... Since we're developing the skill of intentionally doing things that we ENJOY, I find myself really asking, "What do I really enjoy?"  

Without too much thought it hit me!  I do NOT enjoy cooking!

So then I thought, people must think I love to cook and I only like to eat healthy stuff.  NOT TRUE!!!  

Yes, my body went through a transformation and my lifestyle is heavily focused on "nutrition and fitness", but I still DO NOT like to cook!

I love the taste of sweets, chips, biscuits, fizzy drinks, and more!

So, why do I do something I HATE?  Why do I pass on something foods I really like?  

Listen to this message....

Nutriton Coaching - 3 SLOTS Remaining!!

Here's a short video about the nutrition that I include in my 30 Days to a Healthier You-Weight Loss Program.  Please message me if you're seriously interested.  We're on day 4 of the program.  I can squeeze in 3 more slots.  Let me know!

Here is the link to register:  QUIANA 30 Days to Healthier You -Weight Loss Program

Here is a recent client testimonial about this program:

"In my quest for weight loss, I realized my struggle was mainly stemming from poor eating habits that had become deeply rooted in me. During the summer of 2017, Quiana introduced me to an interesting tool cal Precision Nutrition - my answer in undoing all these bad habits that I had accumulated over the years

Presently, Precision Nutrition is not only undoing my poor choices and habits but helping me replace them with good healthy habits. Every morning I look out for my Precision Nutrition email. I love that it helps you make one small change at a time. For instance, it encourages me to eat slowly...which surprisingly I do now! I actually savor my food! It encourages me to stop eating when I’m 80% full than stuffed! My biggest one with them is the visualization...actually seeing yourself with the weight off! It encourages me to move more. 

Although all these are baby steps, I know in 2018 I will reach my goal of shedding 50lbs with the help of Quiana’s Coaching and the Precision Nutrition Program! It’s been a lifesaver!!"  Summer 2017 Client

Hope you can join us!

Let me know!

Have a Super Healthy FitTastic Day!

Quiana

Happy New Year!  Happy 2018!

Here is one of my preparation videos for my 30 Days to a Healthier You - Weight Loss Program. We are on a journey to FitTastic Land (the place where we celebrate our health, weight loss success, and progress we made toward a healthier lifestyle). This video is about Vision Boards and Claiming the Qualities of Winner! We're getting motivated and excited to Bring it On! We have a good mix of people from around the world on this journey too!  Learning about everyone's food preferences and exploring ways to make them healthier makes this journey more exciting!

Initially, I was only going to share this video with our closed Facebook group, but I thought it would be good to share with others too. Even if you're not with us now, you can at least get inspired to do a vision board and start claiming the qualities of the winner you're created to be. Maybe you can join our next journey in February.

I'm planning to run the programs monthly. It's all still new and evolving. Go to www.quianacanfordumas.com to sign up or message me if you have questions! You can also follow me on Instagram at @FitTasticHealth for ongoing tips and information regarding fitness, nutrition, and inspiration. Have a Super Healthy FitTastic Day!

We're off to a 30 day journey to FitTastic Land!  

I'll try to post a few updates on our status.

Have a Super Healthy FitTastic Day!

Quiana

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